Which fruits are suitable for people with diabetes. How can incorporating certain fruits into your diet help manage blood sugar levels. What are the nutritional benefits of consuming diabetes-friendly fruits.

The Truth About Fruits and Diabetes: Debunking Common Myths

Contrary to popular belief, fruits can be a healthy part of a diabetes-friendly diet. Recent studies have shown that consuming whole fruits may actually lower the risk of developing type 2 diabetes and reduce complications in those who already have the condition. The American Diabetes Association (ADA) emphasizes that many fruits are rich in vitamins, minerals, and fiber – nutrients that can play a crucial role in managing blood sugar levels.

Why is fiber so important for people with diabetes? Fiber helps regulate blood sugar levels and can decrease the risk of developing type 2 diabetes. Additionally, it promotes feelings of fullness, which can help with weight management – an essential factor in diabetes control.

The Difference Between Whole Fruits and Fruit Juices

While whole fruits are generally beneficial for people with diabetes, fruit juices can have a negative impact. Research has shown that fruit juice consumption is associated with a higher risk of diabetes, whereas whole fruits are linked to a lower risk. This difference is primarily due to the fiber content and the way our bodies process whole fruits versus juices.

Choosing the Right Fruits: Factors to Consider

When selecting fruits for a diabetes-friendly diet, several factors should be taken into account:

• Portion size: A single serving of fruit should contain no more than 15 grams of carbohydrates.
• Glycemic index (GI) and glycemic load (GL): Most whole fruits have a low GI, making them a good choice for blood sugar management.
• Processing: Opt for whole, natural fruits and avoid fruits in syrups or with added sugars.
• Preparation method: Fresh and frozen fruits are preferable to canned or processed options.

By considering these factors, people with diabetes can enjoy a variety of fruits while keeping their blood sugar levels within a healthy range.

Berries: A Nutritional Powerhouse for Diabetes Management

Berries, including blueberries, strawberries, and raspberries, are considered a diabetes superfood by the ADA. What makes berries so beneficial for people with diabetes?

• High antioxidant content: Berries are rich in antioxidants, which can help reduce inflammation and oxidative stress associated with diabetes.
• Fiber-rich: The high fiber content in berries aids in blood sugar regulation and promotes feelings of fullness.
• Low in calories: Berries are relatively low in calories, making them a great option for weight management.

For example, one cup of fresh blueberries contains approximately 84 calories and 21 grams of carbohydrates. How can you incorporate berries into your diabetes-friendly diet? Try adding them to a parfait with plain, non-fat yogurt for a nutritious breakfast or dessert option.

Tart Cherries: A Potent Anti-Inflammatory Fruit

Tart cherries are another excellent fruit choice for people with diabetes. One cup of tart cherries with pits contains about 52 calories and 12.6 grams of carbohydrates. What makes tart cherries particularly beneficial for individuals with diabetes?

• Anti-inflammatory properties: Tart cherries are known for their potent anti-inflammatory effects, which can be especially helpful in managing diabetes-related inflammation.
• Low glycemic index: Tart cherries have a relatively low glycemic index, meaning they have a minimal impact on blood sugar levels.
• Rich in antioxidants: Like berries, tart cherries are packed with antioxidants that can help protect against oxidative stress.

How can you incorporate tart cherries into your diet? Consider adding them to your morning oatmeal, blending them into a smoothie, or enjoying them as a refreshing snack.

Citrus Fruits: Vitamin C Powerhouses with Blood Sugar Benefits

Citrus fruits, such as oranges, grapefruits, and lemons, are excellent choices for people with diabetes. Why are citrus fruits recommended for diabetes management?

• High vitamin C content: Citrus fruits are rich in vitamin C, which has been shown to have potential benefits for blood sugar control.
• Low glycemic index: Most citrus fruits have a low glycemic index, making them suitable for people with diabetes.
• Fiber-rich: The fiber in citrus fruits can help slow down the absorption of sugar and improve blood glucose levels.

For instance, one medium-sized orange contains about 62 calories and 15 grams of carbohydrates, making it a perfect portion-controlled snack. How can you incorporate citrus fruits into your diabetes-friendly diet? Try adding orange segments to your salad, squeezing fresh lemon juice over grilled fish, or enjoying a small grapefruit as part of your breakfast.

Apples: The Fiber-Rich Fruit for Diabetes Control

Apples are a popular fruit that can be a healthy addition to a diabetes-friendly diet. What makes apples beneficial for people with diabetes?

• High in fiber: Apples are an excellent source of both soluble and insoluble fiber, which can help regulate blood sugar levels.
• Low glycemic index: Apples have a low glycemic index, especially when consumed with the skin.
• Rich in antioxidants: Apples contain various antioxidants, including quercetin, which may help reduce the risk of type 2 diabetes.

One medium-sized apple contains approximately 95 calories and 25 grams of carbohydrates. How can you incorporate apples into your diabetes-friendly diet? Try slicing an apple and pairing it with a tablespoon of almond butter for a satisfying snack, or add diced apples to your morning oatmeal for extra fiber and flavor.

Peaches: A Sweet and Nutritious Option for Diabetes Management

Peaches are a delicious fruit that can be enjoyed by people with diabetes when consumed in moderation. What makes peaches a good choice for diabetes management?

• Low glycemic index: Peaches have a low glycemic index, meaning they have a minimal impact on blood sugar levels.
• Rich in vitamins and minerals: Peaches are a good source of vitamins A and C, as well as potassium and fiber.
• Low in calories: One medium peach contains about 60 calories, making it a light and refreshing snack option.

How can you incorporate peaches into your diabetes-friendly diet? Try grilling peach halves and serving them with a dollop of Greek yogurt for a delicious dessert, or add sliced peaches to your morning cereal for a naturally sweet boost.

Apricots: A Nutrient-Dense Fruit for Blood Sugar Control

Apricots are another fruit that can be beneficial for people with diabetes. What makes apricots a good choice for diabetes management?

• Low in calories and carbohydrates: Three medium-sized apricots contain about 50 calories and 12 grams of carbohydrates.
• High in fiber: Apricots are a good source of fiber, which can help regulate blood sugar levels.
• Rich in vitamins and minerals: Apricots are packed with vitamins A and C, as well as potassium and antioxidants.

How can you incorporate apricots into your diabetes-friendly diet? Try adding sliced apricots to your salad for a sweet and tangy flavor, or enjoy them as a simple snack on their own.

Balancing Fruit Consumption with Diabetes Management

While fruits can be a healthy part of a diabetes-friendly diet, it’s essential to balance their consumption with proper diabetes management. How can you incorporate fruits into your diet while maintaining healthy blood sugar levels?

• Monitor portion sizes: Stick to the recommended serving sizes and be mindful of the carbohydrate content in each fruit.
• Pair fruits with protein or healthy fats: Combining fruits with protein or healthy fats can help slow down the absorption of sugar and prevent blood sugar spikes.
• Spread fruit consumption throughout the day: Instead of consuming large amounts of fruit at once, spread your fruit intake across different meals and snacks.
• Keep track of your carbohydrate intake: Include fruits in your overall carbohydrate counting to ensure you’re staying within your recommended daily limits.
• Monitor your blood sugar levels: Regularly check your blood sugar levels to understand how different fruits affect your body.

By following these guidelines and working closely with your healthcare team, you can enjoy a variety of fruits while effectively managing your diabetes.

The Importance of Individualized Approach

It’s important to note that everyone’s body responds differently to various foods, including fruits. What works well for one person with diabetes may not be ideal for another. How can you determine the best fruit choices for your individual needs?

• Consult with a registered dietitian or diabetes educator to create a personalized meal plan.
• Keep a food and blood sugar diary to track how different fruits affect your glucose levels.
• Experiment with various fruits and portion sizes to find what works best for you.
• Be open to adjusting your fruit consumption based on your blood sugar readings and overall health goals.

By taking an individualized approach and staying informed about the nutritional content of different fruits, you can enjoy the many health benefits of fruits while effectively managing your diabetes.

8 Fruits That Are Good for Diabetics

Forbidden fruit? Not if you make the right choices. These favorites are low-carb, low on the glycemic index, and good for your diabetes diet plan.

By Maria MastersMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: November 23, 2022

Medically Reviewed

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When you’re in search of a diabetes-friendly treat that won’t knock your blood sugar out of healthy range, look no farther than the produce drawer of your refrigerator or the fruit bowl on your kitchen table.

Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. A study published in PLoS One in April 2017 even found that high amounts of fresh fruit were associated with a lower diabetes risk, as well as fewer complications for people who already had diabetes. Meanwhile, people who eat a diet rich in whole fruits may be less likely to develop type 2 diabetes in the first place, according to a study in the October 2021 Journal of Clinical Endocrinology & Metabolism.

The American Diabetes Association (ADA) notes that many types of fruit are loaded with vitamins and minerals, as well as fiber — a powerful nutrient that can regulate blood sugar levels and decrease your risk of developing type 2 diabetes, per the Harvard T.H. Chan School of Public Health.

Fiber — which can also be found in some of the best vegetables for diabetes and in whole grains — can further benefit your health by promoting feelings of fullness and curbing cravings and overeating, advises the Mayo Clinic. Healthy weight maintenance supports insulin sensitivity and helps with diabetes management, according to the Centers for Disease Control and Prevention (CDC).

So, how do you pick the best fruits for diabetes? Some forms of fruit, like juice, can be bad for diabetes. Past research, for example, showed that while whole fruits were associated with a lower risk of diabetes, fruit juice consumption was actually associated with a higher risk.

Whole fruits like berries, citrus, apricots, and yes, even apples — can be a healthy way to satisfy your sweet tooth, notes the ADA, and score important vitamins and minerals.

But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key: According to the Mayo Clinic, one serving of fruit shouldn’t have more than 15 grams (g) of carbohydrates.

Consume fruit in its whole, natural form, and avoid fruit in syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar, per the Cleveland Clinic. Stick to the produce aisle and the freezer section of your grocery store. If you’re using the glycemic index (GI) or glycemic load to make dietary decisions, most whole fruits are a good choice because they tend to lie low on these rankings, the ADA also notes. According to Harvard Health Publishing, glycemic index is a scale used to determine how quickly a food is expected to raise your blood sugar. Meanwhile, according to the University of Sydney, glycemic load takes both glycemic index and carbohydrates per serving into account, offering a more precise idea of how a specific portion size might affect blood sugar. In the case of fruit, glycemic load can be helpful because larger portions can indeed spike blood sugar.

Armed with this knowledge, you can eat fresh, whole fruit, and keep your blood sugar within a healthy range, thereby lowering your risk of diabetes complications such neuropathy or nerve damage, kidney disease, eyesight issues like glaucoma, cataracts, and diabetic retinopathy, and life-threatening illnesses like heart disease and stroke, per the CDC.

Next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — slice some up at home and add to your breakfast bowl, or keep it simple and throw a piece in your bag to munch on when you’re on the go.

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Berries Are a Refreshing Treat With Disease-Fighting Antioxidants

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Whether you love blueberries, strawberries, or any other berry, experts have given you the all-clear to indulge. According to the ADA, they’re a diabetes superfood because they’re packed with antioxidants and fiber. One cup of fresh blueberries has 84 calories and 21 grams (g) of carbohydrates, according to the U.S. Department of Agriculture (USDA). If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt — it makes a great dessert or breakfast for diabetes.

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Tart Cherries Tackle Inflammation

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One cup of tart cherries with pits has 52 calories and 12.6 g of carbs, per the USDA. And these fruits may be especially good against inflammation, thanks to their antioxidants, which were shown to fight heart disease, cancer, and other diseases, in review from the March 2018 Nutrients. Tart cherries can be purchased fresh, canned, frozen, or dried. But since many canned fruits contain added sugar, which can spike your blood sugar, be sure to check the labels, notes Cleveland Clinic. Dried cherries without added sugar are a healthy option, per the ADA, but don’t eat them until you’re full — you’ll find dried fruit is less filling than whole fruit but denser in calories and carbs, so opt for a small portion size (think 2 tablespoons).

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Sweet, Juicy Peaches Pack Electrolyte-Boosting Potassium

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Fresh, fragrant peaches are a warm-weather treat you can include in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. It also has 10 milligrams (mg) of vitamin C, which makes it a good source of that nutrient, and it’s also a source of potassium, with 285 mg.

Vitamin C does everything from helping your body form blood vessels and cartilage to aiding your body’s healing process, notes the Mayo Clinic. Potassium, on the other hand, acts as an electrolyte, helping normalize the fluid levels in our cells, per Harvard T.H. Chan School of Public Health.

Peaches are yummy on their own, or you might consider tossing them into some unsweetened iced tea. When you want an easy diabetes-friendly snack, whip up a quick smoothie with peach slices pureed with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

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Apricots Are Scrumptious, Fiber-Rich Little Bites

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Apricots are a sweet summer staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates, per the USDA. Four of the small fresh fruits provide 134 micrograms (mcg) of your daily vitamin A requirement, constituting an excellent source of that nutrient. Vitamin A is important for your vision and immune system, among a number of other nutritional roles, according to the National Institutes of Health (NIH).

These fruity jewels are also a good source of fiber, with 3 g per that same group of four. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.

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Apples Offer a Quick, Fibrous, Vitamin C–Filled Snack

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An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you’re on the go; a medium-size apple is a great fruit choice, with 95 calories and 25 g of carbs, notes the USDA. If you’re trying to stay under 15 g of carbohydrates per serving, enjoy half.

Apples are loaded with fiber (about 4 g per medium fruit, making them a good source) and have some vitamin C, with one midsize apple providing 8.37 mg. Don’t peel your apples, though — the skins are nutritious, with much of the fiber and heart-protective antioxidants coming from that part of the produce, according to the Harvard T.H. Chan School of Public Health.

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Oranges Are a Juicy, Refreshing Source of Vitamin C

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Eat one medium orange and you’ll get nearly all the vitamin C you need in a day (63 mg, making it an excellent source). This mouthwatering choice comes in at 16 g of carbohydrates and 65 calories, per the USDA. One medium orange also contains folate (24 mcg), which helps red blood cells form, notes the Mayo Clinic, and potassium (238 mg), which may normalize blood pressure, per the American Heart Association. And while you’re enjoying this juicy treat, don’t forget other citrus fruits, like grapefruit, which are also great choices for people with diabetes.

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Choose Pears for Easy Snacking, Plus Ample Fiber

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Because pears are an excellent source of fiber — one medium pear has nearly 5.5 g, per the USDA — they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they’re picked. Store your pears at room temperature until they’re ripe and perfect for eating (they can then be stowed in the refrigerator), recommends USA Pears. Here’s a tasty idea: Slice up a pear and toss it into your next spinach salad.

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Zesty Green Kiwis Bring Potassium, Fiber, and Vitamin C

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As you probably know, a kiwi’s fuzzy brown peel hides a zesty bright green fruit. According to the USDA, one delicious, powerhouse kiwi is an excellent source of vitamin C and gives you a little potassium and fiber to boot. One kiwi also has about 48 calories and 11 g of carbohydrates, so it’s a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to seven days, according to Zespri Kiwifruit.

Additional reporting by Jessica Migala and Leslie Barrie.

10 Fiber-Rich Foods for Your Diabetes Diet

Why choose fiber? Certain fiber-filled foods can help you manage your weight, blood sugar, heart health, and more.

By Diana Rodriguez and Kristeen Cherney, PhDMedically Reviewed by Roxana Ehsani, RD, LDN

Reviewed: April 20, 2023

Medically Reviewed

To get your fiber fix in a healthy way, reach for popcorn made without butter and salt.

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Ready to give your health a clean sweep? Then consider fiber — nature’s broom, says Toby Smithson, RDN, CDCES, a coauthor of Diabetes Meal Planning & Nutrition for Dummies.

Found in plant-based foods, fiber is a carbohydrate that the body can’t digest, which helps slow the rise in blood sugar following a meal. There are two types of fiber — soluble and insoluble, and they’ve both got big benefits. “Foods high in soluble fiber become gummy or sticky as they pass through the digestive tract, helping to reduce the absorption of cholesterol,” Smithson explains.

That’s a plus for anyone but especially people with diabetes, who are twice as likely to develop heart disease or stroke as people without diabetes, notes the Centers for Disease Control and Prevention (CDC). Also impressive, insoluble fiber doesn’t dissolve and is beneficial because it promotes bowel regularity. Oats and apples are two sources of soluble fiber, whereas insoluble fiber is found in foods such as cauliflower and whole-wheat flour, according to the Mayo Clinic. To get enough of each kind of fiber, consume a variety of foods with the nutrient.

According to a study published in 2016, soluble fiber specifically helped increase insulin sensitivity, lowered blood sugar, and reduced cholesterol in people with type 2 diabetes. Another benefit is weight management because fiber can help you feel full and satisfied. This effect may help keep type 2 diabetes at bay in the first place: Research has shown that only 30 grams (g) of fiber per day may help prevent diabetes when combined with a low-fat diet.

Though a star nutrient, fiber is only one part of the equation when it comes to picking the most diabetes-friendly foods. It’s also important to be mindful of your carbohydrate intake. For weight loss, you may also want to pay attention to calories, and, for general health, total fat and the quality of fat. (FYI: The majority of the picks below are low in fat.)

RELATED: Why Is Fiber Important for Your Digestive Health?

To take the guesswork out of healthy eating, we rounded up some top fiber-rich foods to consider adding to your diabetes diet.

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Love Your Lentils

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About 37.5 percent of the carbs in lentils come from fiber, which can help keep your blood sugar stable, says Jill Weisenberger, RDN, CDCES, a member of the Academy of Nutrition and Dietetics and the author of 21 Things You Need to Know About Diabetes and Your Heart.

Cooked lentils boast 15.6 g of fiber and 230 calories per 1 cup serving, making them an excellent source, according to the U. S. Department of Agriculture (USDA). They specifically provide soluble fiber, notes Mount Sinai. The same serving size offers about 40 g carbohydrates and about 18 g of protein, the latter of which provides additional satiety. In a hurry? Opt for quick-cooking red lentils, and use them in a soup or salad, Weisenberger suggests.

RELATED: 8 Healthy Carbs for People With Diabetes

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Go Bonkers for Beans

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The trick for reaping the most benefit from beans? Pick a rainbow of them. According to the USDA, a ¼ cup serving of cooked red kidney beans has about 5 g of fiber, making them a good source; a ½ cup of black beans has about 6 g and is an excellent source; and a ½ cup of white beans has about 5 g and is a good source. Each type of bean contains roughly 120 calories and 21 g of carbs per serving.

In addition to providing fiber, beans, as well as lentils, have a starch that’s resistant to digestion, notes Harvard’s T. H. Chan School of Public Health. This means it doesn’t get into the bloodstream quickly and affect blood sugar, Weisenberger says. Also, like lentils, beans contain both soluble and insoluble fiber.

Plus, that starch is good news for good gut bacteria. “When bacteria make a meal of resistant starch, some fatty acids are formed,” she says. These beneficial fatty acids promote better use of insulin and healthier colon cells. To get more beans into your diet, try tossing them into your favorite salad, soup, or entrée.

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Steam an Artichoke

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Artichokes are tender and flavorful, and they offer fiber — a ½ cup serving of artichoke hearts has about 4.8 g, making them a good source, according to the USDA. They also provide blood pressure-lowering potassium and magnesium, as well as vitamin C and folate. The same serving amount also contains only 10 carbohydrates and 45 calories. To cook, Weisenberger recommends removing the bottom leaves and cutting off the top third of the artichoke, removing the stem, and trimming the thorns from the top leaves. Steam for about 25 minutes over boiling water. Once cooled, pull off the succulent bracts (leaf-like structures that protect the artichoke flower) and dip them in an olive-oil-based vinaigrette.

RELATED: A Complete Guide to Following a Mediterranean Diet

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Pop Some Fresh Popcorn

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Don’t reach for a bag of chips when you want a salty snack — air-pop homemade popcorn instead. Skip the salt and butter (this isn’t movie theater popcorn). Instead, drizzle with a bit of olive oil, sprinkle on some dried herbs, or add a dash of hot sauce. Three cups of air-popped popcorn contains about 3.5 g of fiber, the USDA reports. The same serving size also offers 93 calories and about 18.6 g carbohydrates. Popcorn is cholesterol free and has almost no fat and very few calories. It’s also a low-glycemic-index food, the USDA says, meaning that it’s slowly digested and has a gradual impact on blood sugar levels.

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Adore Avocados

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Great mashed into dip or used as a spread instead of mayo, avocados provide both soluble and insoluble fiber and heart-healthy omega-3 fatty acids, according to research. A ¼ cup serving of avocado has more than 3.3 g of fiber, according to the USDA. The same serving size also has 80 calories and 3 g carbohydrates. It also has nearly 7 g of fat, so remember that a little goes a long way. Weisenberger suggests substituting 1 tablespoon (tbsp) of mashed avocado for 1 tbsp of butter when baking and opting for a slice of avocado in place of cheese on your favorite sandwich.

RELATED: The Best and Worst Fats for Your Heart

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More Peas, Please!

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These starchy, high-soluble-fiber veggies offer vitamins A, C, and K and make a great substitute for rice and other grains, Weisenberger says. A ½ cup serving of canned, drained green peas boasts about 3.5 g of fiber, according to the USDA, making them a good source. The same serving size has about 11 g of carbohydrates and about 59 calories, which is far less than rice. At the same time, you gain about 3.8 g protein per serving. Yellow or green split peas are also good choices. A ¼ cup cooked serving contains 9 g fiber, 120 calories, and 21 g carbohydrates for an excellent source, the USDA reports. To help manage your carbohydrate intake while gaining these benefits, consider tossing peas into your favorite salad for added nutrients and fiber, or enjoy them on their own, sprinkled with a little fresh mint and parsley.

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Score Big With Broccoli

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A cup of chopped raw broccoli offers about 2 g of fiber and about the same amount of protein, says the USDA. The same serving size also contains about 5 carbohydrates and fewer than 30 calories. Plus, this cruciferous green veggie is an excellent source of vitamins C and K. Weisenberger suggests steaming broccoli florets, tossing them with a garlicky olive oil, mixing them into a pasta or casserole, which you can enjoy in moderation, or adding them raw and crunchy into your favorite green salad.

RELATED: 7 Low-Carb Veggies for a Diabetes-Friendly Diet

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Take a Bite Out of Berries

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Bite-size and sweet, berries are loaded with fiber and antioxidants. Any choice will offer benefits, but raspberries and blackberries are two examples of insoluble fiber choices, as the Cleveland Clinic notes. “Berries are loaded with health-boosting compounds, including those thought to help prevent certain types of cancer and improve the health of the heart,” Weisenberger says. According to the USDA, a 1 cup serving of raspberries contains about 9.75 g fiber, 17.8 g carbohydrates, and 78 calories. For a sweet dessert, enjoy berries topped with a few dark chocolate shavings.

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Pick Pears

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Green, red, or brown, all pears offer the same health benefits. A large pear contains nearly 6 g of fiber, making it an excellent source, according to the USDA. “For a fancy treat, drizzle a little balsamic vinegar over slices of a grilled pear,” Weisenberger suggests. Enjoy it for dessert, or serve the slices over salad greens at the start your meal. A large pear contains about 27 g carbs and 18 g natural sugars, so be sure to plan ahead when incorporating this fruit into your daily meal plan.

RELATED: The 8 Best Fruits for People With Diabetes

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Try Barley and Oatmeal

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Both of these whole grains are good sources of insoluble fiber. Try barley in place of rice or pasta in your favorite dishes, and replace bread crumbs with oatmeal in meat loaf or for coating baked chicken or fish. Both contain the fiber beta-glucan, which improves insulin action, lowers blood sugar, and helps sweep cholesterol from the digestive tract, Weisenberger says. A ¼ cup serving of cooked barley contains more than 7 g of fiber, 37 g carbohydrates, and 170 calories, making it an excellent source, according to the USDA. The USDA also reports that a ½ cup serving of rolled oats contains about 4 g fiber, 150 calories, and 27 g carbs, which also make it a good source of fiber.

Diabetes School – Fruits and vegetables in diabetes: what you can and can’t

What fruits and vegetables can you eat with diabetes?

Everyone knows that eating fruits and vegetables is good for health. They contain important vitamins, minerals and fiber, and reduce the risk of developing malignant neoplasms, heart disease, strokes, and obesity. Is this recommendation equally true for everyone? Are these recommendations helpful for people with type 1 and type 2 diabetes?

What effect can vegetables and fruits have on disease?

Most fruits and vegetables have a low or medium glycemic index, so they don’t spike your blood glucose levels when compared to other carbohydrate-containing foods, such as white or whole grain breads and sweets.

Vegetables for diabetes perform an important function, because they provide the body with the necessary vitamins and minerals, and the fiber they contain slows down the absorption of glucose. Vitamins A, D, E, K are fat soluble, so greens should be supplemented with olive oil, nuts or seeds ¹ .

Studies have shown that certain types of fruit are beneficial in the primary prevention of many chronic diseases, including type 2 diabetes. Eating three servings of blueberries, apples, or grapes a week significantly reduced the risk of type 2 diabetes ² .

What fruits can be used for different types of diabetes?

Increased fruit intake is recommended for primary prevention of many chronic diseases, including type 2 diabetes ³ . In diabetes, it is recommended to eat any fruit, but with some restrictions.

Fruits differ from each other according to the glycemic index (GI):

• high GI (60-70) have melon, bananas, grapes, raisins;
• medium (47-59) – prunes, blueberries, grapefruit;
• low GI (34-46) in apples, pears, oranges, peaches, plums, apricots, strawberries.

The most useful are gooseberries, pineapples, watermelons, avocados, lingonberries, peaches, lemons, black berries (especially blueberries), cherries, grapefruits, pears, apples, blackberries, raspberries, tangerines, melons, apricots, papaya, oranges, currants (white and red), strawberries, strawberries, cherries, cranberries.

Some of the recommended fruits can vary greatly in composition depending on variety and growing conditions. Therefore, it is worth checking after each meal whether the fruit has affected the increase in blood sugar levels. To do this, every person living with diabetes should keep a diary and meticulously write down all the foods and dishes of their diet in it ³ .

Fruit not recommended

Dietary guidelines do not ban fruits, even if their glycemic index is relatively high ⁴ . For people with type 1 diabetes, you need to be able to recalculate the carbohydrate load of fruits in bread units in order to compensate for their intake with an increase in insulin dose.

People with type 2 diabetes should avoid eating large amounts (more than 400 g per day) of fruits with a high glycemic index (bananas, melons, very ripe pears and plums), as well as candied fruits and candied fruits, which contain a lot of sugar and have a high calorie content. It is also not recommended to consume a lot of jams, preserves, sweetened syrups, canned fruits in a sweet marinade, marmalade, marmalade and fruit juices, especially those with added sugar ^{1, 4} .

What vegetables are allowed for diabetics?

Many dietary recommendations for people with type 1 and type 2 diabetes advise unlimited increases in the diet of vegetables such as avocados, Brussels sprouts, cauliflower, zucchini, broccoli, zucchini, onions, chicory, green beans, mushrooms, sauerkraut, cucumbers, olives, celery, eggplant, greens (spinach, dill, parsley, cilantro, green onion), pepper, radish ¹ .

It is better to cook vegetables for a couple, stew, bake in parchment or foil, grill without adding oil. It is better if the finished dish is slightly undercooked than overcooked. Al dente vegetables create a longer feeling of fullness, and carbohydrates from them are absorbed more slowly.

List of vegetables to limit

People with diabetes cannot afford starchy vegetables to dominate their vegetable menu. You should limit:

• potatoes;
• corn;
• peas;
• boiled beets.

How to choose healthy juice for diabetes?

Recent studies have shown that fruit juice consumption is associated with an increased risk of type 2 diabetes. Replacing three servings of fruit juice per week with the same amount of fruit resulted in a 7% reduction in the risk of developing diabetes ³ .

Remember: it’s better to eat whole fruit than juice without sugar! Juice causes a faster increase in blood glucose, and 1 liter of juice contains about 500 kcal.

When choosing juices, you need to look at unsweetened vegetable: tomato, a mixture of spinach, celery, beets, cabbage and cucumber, freshly squeezed citrus fresh juices without the addition of syrups. The table of glycemic indexes for each species can serve as a guide.

It is not always possible to find suitable juices on sale. Better consider buying a juicer to create fresh juices with an individual recipe.

Is it possible to eat dried fruits with diabetes?

Dried fruits contain minerals, vitamins and antioxidants, as well as healthy fiber. The polyphenolic antioxidants present in them improve blood flow, help support the digestive system, reduce oxidative stress, and reduce the risk of many diseases. They are low in fat, sodium or cholesterol and can serve as natural substitutes for refined sugar. However, during the cooking process, some dried fruits are coated with sugar and syrup before being dried to make them sweeter.

Different dry fruits have different glycemic index. Low GI dry fruits are the best choice as they have almost negligible effect on blood sugar and are relatively healthy.

Dates (different varieties from 60 to 140), raisins (59), figs (61), banana (65), mango (55-60), pineapple (50) have high and medium GI. Low-glycemic fruits – prunes (40), dried apples (35), apricots (dried apricots) 35, dried dogwood (20), melon (35).

Type 2 diabetes diet

Diabetes diet: indications for use, basic principles, sample menu

Tags:

diets

vitamins

healthy eating

table number 9

diet number 9

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Diet #9 was developed for moderate to mild type 2 diabetics. Such a diet is suitable not only for diabetics, but also for those who want to lose weight on a healthy diet without severe restrictions. The diet is balanced in such a way that the body receives all the necessary substances, vitamins and trace elements, so such nutrition is beneficial and helps maintain optimal blood levels.

Diet #9 for Type 2 Diabetes: Basic Principles

Diet #9, although recognized as a nutritional therapy, can help you lose weight. The main goal of this diet is to create conditions within the body that normalize carbohydrate metabolism.

Basic principles of the diet:

1. Exclusion of fast (harmful) carbohydrates.
2. Cooking: boiling, stewing, baking, frying without breadcrumbs and oil.
3. Eating at least 5-6 times a day.
4. Sample diet #9 chemistry: 100g protein, 70-80g fat (mostly plant-based), 300g complex carbohydrates.
5. The approximate daily calorie content of diet No. 9 is 1500–2300 kcal.
6. There are several varieties of diet number 9, but the average version is suitable for most thanks to a specially designed system.

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Table #9with high sugar: foods

The average version of diet No. 9 allows and prohibits certain foods.

Allowed and recommended products include:

• wholemeal bread and bakery products, diabetic varieties;
• vegetable soups with vegetable broth;
• lean meat and fish soups;
• lean meats and fish prepared by steaming and other authorized methods;
• vegetables: cabbage of various varieties, lettuce, eggplant, squash, pumpkin, legumes, tomatoes, cucumbers, carrots and other root vegetables, bell peppers, celery, tarragon, herbs and other vegetables, raw or processed;
• unsweetened varieties of fruits and berries: green apples, pears, quinces, plums, citrus fruits, peaches, cherries, currants, gooseberries, lingonberries, raspberries, wild strawberries, cranberries, mountain ash, raw, dried, in compotes without sugar;
• dishes from cereals and durum pasta, cereals and casseroles from millet, buckwheat, oatmeal;
• egg dishes: soft-boiled, hard-boiled, scrambled eggs, scrambled eggs, casseroles, as well as as part of other dishes;
• dairy products: fat-free or low-fat, without added sugar or preservatives; kefir, curdled milk, milk, cheese, cream, butter;
• sweetener-only confectionery available from the diabetes section: unsweetened wafers, marmalade, marshmallows, health bars;
• vegetable oil: sunflower, corn, coconut and others;
• drinks: tea, coffee without sugar and syrups, drinking water, natural vegetable and fruit juices without sweeteners.

Prohibited products:

• sugar, confectionery and pastries, chocolate and other sweets;
• goose meat, duck, smoked fish and sausages, sausages;
• baked milk, sweet milk products with additives;
• meat and artificial fats;
• rice, semolina, low quality pasta;
• grapes, bananas, raisins, dried fruits with added syrups and sugar;
• spicy, smoked, spicy and other dishes with additives;
• fried foods;
• sweet fruits;
• pickled vegetables, pickles;
• soft drinks, alcoholic drinks.

Diet #9 for Type 2 Diabetes: sample menu

Diet #9 allows you to create the most balanced menu based on the principles of healthy eating. The limited consumption of carbohydrates leads not only to the stabilization of blood sugar levels, but also helps to get rid of extra pounds and swelling. Diet table number 9has a positive effect on the condition of the skin: adhering to the principles of such nutrition, you can get rid of rashes, acne and other troubles.