Fruits For Diabetics Patients – Fruits And Their Glycemic Index

The struggle of having a sweet tooth while suffering from diabetes is not uncommon. In India alone, an estimated 77 million adults have diabetes.

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This number could be as high as 134 million by 2045. Even more concerning is that 57% of these cases go undetected and undiagnosed. If you have diabetes, diabetics fruits are healthy to satisfy your sugar cravings.

Fruits also provide you with essential minerals and vitamins. But, like many myths, one common one is that people with diabetes cannot have fruits. So, here are the best eleven fruits for diabetes and their GI!

Fruits And Their Glycemic Index

Glycemic Index is an effective tool to monitor one’s blood sugar levels. It measures the spike in blood sugar after consuming a particular food group.

The GI of any edible item can range from 0 to 100, 0 being no sugar spike and 100 representing sugar spike due to pure glucose. Based on these numbers, there are three kinds of food groups:

• Low GI food – Their Glycemic Index is 55 or less.
• Medium GI food – Their Glycemic Index ranges from 56 to 69.
• High GI food – Their Glycemic Index measures more than 70.

Any person with diabetes should consume more low and medium GI food groups. However, this does not mean that high GI food groups are wrong. Or they do not have any nutritional content. It just should be had occasionally and in moderation.

Luckily, most of the fruits that we consume in our everyday lives fall in the low or medium GI range (with a few exceptions). Therefore, even a person with diabetes can enjoy a variety of fruits without affecting one’s health.

Some of the common fruits and their GI values are listed below:  

• Banana – 51
• Papaya – 42
• Orange – 43
• Mango – 51
• Apple – 36
• Pineapple (Raw) – 59
• Guava – 78
• Sapota (Cheeku) – 73

The 11 Best Fruit Choices For Diabetic Patients with Glycemic Index

Every fruit comes with its unique benefit and nutrition profile. Some fruits are better for your health than others. The fruits that should be on the top of the charts for every diabetic patient are listed below!

1. Kiwi Fruit

Also known as Chinese Gooseberry, kiwi fruit is a native of China and Taiwan. Kiwi has a tangy flavour and acidic taste.

Nutritional Content of Kiwi( per 100 grams):

• Calories – 61
• Total fat – 0.5g
• Cholesterol – 0g
• Carbohydrate – 15g
• Protein – 1.1g
• Fibres – 3g
• Sugar – 9g

Benefits of Kiwi:

Kiwi fruit is rich in vitamin C, vitamin B6, magnesium, calcium and antioxidants. 

This Fruit is effective in lowering blood pressure (due to its high potassium content), accelerated wound healing (due to its high Vit K content) and improving bowel movements (due to its high fibre content)

Kiwi fruit is also a rich source of choline, lutein and zeaxanthin. These components help in the prevention of kidney stones. In addition, studies show that kiwi fruit can help prevent and cure colorectal cancer due to its rich fibre content.

Is Kiwi Fruit Good For Diabetic Patients?

It most certainly is! Kiwi has a GI of 50, making it a low GI food group, and its Glycemic Load is as low as 7.7. Therefore, if consumed in moderation, kiwi fruit does not result in an instant insulin spike. Instead, the blood sugar levels rise steadily and to a minimal extent. 

The kiwi skin is full of insoluble fibres and a compound ‘inositol’, which makes one’s body more sensitive to insulin and thus, helps in curing diabetes. 

Kiwi is also very low in calories and has mostly water weight. Therefore, uptake of kiwi can also help in weight loss and weight management. Optimum weight is the best way to keep one’s sugar levels under check.

Best Ways, Time and Proportion for Kiwi Consumption:

The recommended serving size of kiwi for an average person is about two medium-size fruits (140g or less).  

Kiwi can be eaten in both ways, raw and cooked. The best way to have kiwi is to include it as a topping or a side dish in your meals. For example, you can use chopped kiwis on your oatmeal to make it more nutritious or add it to your shakes and salads.

The best time to eat kiwi is in the second half of the day, as kiwi leads to the release of serotonin responsible for managing the sleep cycle. So having kiwis right before bedtime can ensure sound sleep.

2. Papaya 

Originated in southern Mexico, papaya has made its place in every household. It is bright orange-yellow inside with a hard greenish-yellow peel. 

Nutritional Content of Papaya (per 100 grams):

• Calories – 23.9 
• Total fat – 0.16 g
• Cholesterol – 0g
• Carbohydrate – 4.61g
• Protein – 0.42 g
• Fibres – 2.83g
• Sugar – 11 g

Benefits of Papaya:

Papaya is full of antioxidants, fibre, vitamin C, A and E. These three vitamins are potent antioxidants and help prevent increased cholesterol in the arteries. High amounts of cholesterol lead to heart attack, stroke and hypertension. 

Constipation is a significant problem in many, especially diabetics. Papaya has papain, an enzyme that aids in digestion. In addition, the fibre and water content in papaya also improves digestion. Therefore, consuming papaya provides relief from constipation. 

Papaya contains a range of antioxidants, flavonoids and phytonutrients. In addition, they are responsible for preventing toxin buildup in the body. Thus, papaya plays a role in fighting against cancer. 

Is Papaya Good for Diabetic Patients?

Papaya offers a wide range of health benefits. It is low in glycemic index and has a powerhouse of antioxidants. 

Papaya is low in calories, but it has high amounts of essential vitamins like A, B, C and E. In addition, it has minerals like copper, magnesium, potassium and lycopene. Also, folate, lutein, pantothenic acid make papaya suitable for people with diabetes. But, of course, when eaten in the correct amount.    

Best Ways, Time and Proportion for Papaya Consumption:

The best way to consume papaya is as a filler. It should be peeled and chopped. The best time to have papaya is during the daytime, preferable as a mid-morning salad. 

A quarter of regular-sized papaya is the correct proportion of papaya to consume. 

3. Apple

Native to central Asia but universally accepted, apples are not the ‘forbidden fruits’. Instead, it’s a part of many cuisines worldwide. Apples certainly have many benefits.

Nutritional Content of an Apple (per 100 grams)

• Calories – 52
• Fat – 0.2g
• Cholesterol – 0g
• Carbohydrate – 14g
• Fibres – 2.4g
• Sugar – 10g
• Proteins – 0.3g

Benefits of Apple:

Polyphenol in apples fights many diseases. In addition, apples are a rich source of vitamin C and magnesium. They also carry the very potent ‘polyphenol’. Hence the saying that an apple a day keeps the doctor away. 

The soluble fibres in apple skin are also known to promote gut health Flavonoids lend apples great antioxidants and anti-inflammatory properties.

Overall, apples are beneficial for your skin, heart, and gut health. Studies have also found that regular intake of apples helps fight and prevent cancer.

Is Apple Good For Diabetic Patients?

There is no reason for a diabetic person to shy away from apples. On the contrary, with a GI of 36 and a Glycemic Load of 6, apples have very low sugar content and are thus very healthy.

Doctors have established that people who consume apples regularly have a 28% lower possibility of suffering from type 2 diabetes. That is because polyphenols in apples prevent the wear and tear of beta cells responsible for insulin production.

Apples are also excellent for weight loss as they are not very calorie-dense yet full of fibre and volume. Their probiotic properties also aid weight loss. Weight loss is the best way to manage diabetes.

Best Way, Time and Proportion for Apple Consumption:

Recommended serving of apple is one medium-size apple (150 grams). It will provide you with 95 calories, 25 grams of carbohydrates, and 19 grams of sugar.

Apples are best when consumed in the morning as the pectin present in the skin aids proper digestion throughout the day. It also keeps you full for longer and lessens your calorie intake.

Eat apples raw and with skin as cooking them could destroy their minerals and vitamins. Instead, one should try to consume the skin with the apple flesh as the skin is a storehouse of pectin, fibres and flavonoids.

4. Oranges

One of the most beloved fruits from the citrus family, oranges are famous for their tangy taste. Additionally, they are full of nutritional benefits!

Nutritional Content of Oranges (per 100 grams):

• Calories – 47
• Fats – 0. 1g
• Cholesterol – 0
• Carbohydrate – 12g
• Protein – 0.9g
• Sugar – 9g

Benefits of Orange:

Oranges are an excellent choice as they are brimming with vitamin C and fibres. The potent ones are lignin, cellulose and hemicellulose.

Oranges are rich in folate, which have proven effective against kidney stones. In addition, the component ‘hesperidin’ is potent against heart disease and cholesterol management.

Oranges also help in the prevention of anaemia. While not a very rich source of iron, the citric acid in oranges enables the cells to absorb iron more efficiently.

Is Orange Good for Diabetic People?

Oranges pose no threat to a diabetic patient. On the contrary, with their high fibre and nutrient contents, oranges should be your go-to fruit.

The GI of orange is as low as 31-51, and the Glycemic Load is around 5. These values indicate that oranges are safe for diabetic people, and their consumption will not affect their blood sugar levels.

Best Way, Time and Proportion for Orange Consumption:

The ideal serving size of orange should be around 154 grams (one medium-size orange), providing you with about 80 calories, 18 grams of carbohydrates, and 14 grams of sugar.

The best way to have orange is to have it whole, as the fruit’s skin carries most of the nutrients. However, having oranges in their juiced form will remove the rich fibre content. One should also avoid packed or canned oranges containing added sugars and preservatives.

The best time to indulge in oranges is between meals. Avoid oranges on an empty stomach as citric acid might lead to acidity and bloating. Oranges should also be avoided as a dessert after a heavy meal because the acid can release stomach enzymes that interfere with your digestion.

5. Peaches

Peaches are famous all around the globe for their sweet and zesty flavour. But their goodness is not just limited to the taste, and they have more benefits than you can fathom!

Nutritional Content of Peaches (per 150 grams):

• Calories – 150
• Protein – 1g
• Fats – negligible
• Cholesterol – 0
• Fibre – 2g
• Sugar – 15g

Benefits of Peaches:

Peaches are full of potassium and antioxidants. As a result, they are also a rich source of vitamin C. The antioxidant properties of peaches are so potent that it starts showing their effect in 30 minutes of consumption.

Peaches are extremely rich in carotenoids and caffeic acids. These components have anti-cancerous properties. In addition, the rich fibre content of peach skin also aids digestion and promotes gut health.

Peaches are great for improving skin texture as they help the skin retain moisture and protect against UV damage.

Are Peaches Good For Diabetes?

Peaches are an excellent choice, whether you have diabetes or not. The Glycemic Index and Glycemic Load of peaches are 28 and 3, respectively. These values are considerably low and safe.

Peaches are rich in insoluble fibres that add bulk to stool and thus makes bowel movement easy. Therefore, peaches can help relieve constipation, a common complaint in diabetes patients.

Peaches also have loads of bioactive compounds, which increases metabolism. In addition, peaches have few fats, making them great for weight loss and diabetes management.

Best Way, Time and Proportion for Peach Consumption:

The recommended portion for peach is about one medium-sized peach, roughly 150 grams. One such peach contains 59 calories, 14 grams of carbohydrates and 13 grams of sugar.

The best way to have a peach is to have it raw, in its natural form. It is advisable to consume unpeeled peach and refrain from consuming packed or canned peach products because of high sugar contents and external additives.

Due to its acidic nature, do not have peaches on an empty stomach or first thing in the morning. However, peaches can be a great addition to almost all your meals. Add them to your shakes, smoothies and salads.

6. Blackberries

Blackberries are a staple in Asia, Europe, North and South America, and we love them for their sweet, juicy and tangy taste,

Nutritional Content of Blackberry (per 100 grams):

• Calories – 43
• Fats – 0. 5g
• Cholesterol – 0g
• Carbohydrate – 10g
• Protein – 1.4g
• Fibre – 5g
• Sugar – 4.9g

Benefits of Blackberry:

Blackberries are a viable source of vitamin C, iron, calcium and magnesium. These nutrients can heal wounds quickly, improve skin health, fight against the common cold and prevent scurvy.

The magnesium in blackberry also improves brain health. It is essential for boosting immunity while enhancing bone growth and development and boosts immunity.

Is Blackberry Safe For Diabetic Patients?

Blackberries are amongst the best fruits for diabetic patients. Therefore, with a glycaemic index of 25 and glycaemic load of 2.02, consumption of blackberry is not going to have any significant changes in the blood sugar levels.

Blackberries are also a rich source of polyphenols and soluble fibres, which help keep blood sugar levels in check.

Best Way, Time and Proportion for Blackberry Consumption:

The ideal serving size of the fruit is one cup (154 grams). It will roughly provide you with 62 calories, 13.7 grams of carbohydrates and 7 grams of sugar.

The best time to have blackberries is at breakfast. The dietary fibre will keep you full for longer and aid proper digestion. Do include them in your oatmeal, pancakes, smoothies and sandwiches. Remember to keep the portions under check.

7. Plum 

Plums have their own identity from the stone fruit family due to their deep red appearance. One consumes it in fresh and dried forms. 

Nutritional Content of Plum (per 100 grams):

• Calories – 76
• Total fat – 0.5g
• Cholesterol – 0 g
• Carbohydrate – 18 g
• Protein – 1 g
• Fibres – 2 g
• Sugar – 10 g

Benefits of Plum:

Plum is low in calories and has good soluble fibre content. Therefore, plum is an excellent option to snack on. In addition, it helps to reduce weight, aids in digestion and relieves constipation.  

Plums are loaded with antioxidants, proven to be an effective remedy against anxiety. In addition, these antioxidants help in reducing oxidative stress. Reduction in oxidative stress, in turn, helps to reduce anxiety. 

Phytochemicals in a plum help in lowering inflammation. The same results in a reduced chance of heart diseases. Potassium is good for blood pressure control and prevents stroke. 

Inflammation triggers many degenerative diseases in our bodies. They are heart diseases, cancers, pulmonary diseases, Parkinson’s disease etc. 

Is Plum Fruit Good For Diabetic Patients?

Plum fruit has a glycemic index of 40 units for 100 grams. It has fibre which is suitable for people who have diabetes. Apart from the benefits mentioned above, plum boosts the production of a hormone called adiponectin. Adiponectin helps in lowering blood glucose levels. 

Best Ways, Time and Proportion for Plum Consumption:

The best way to consume plums is fresh as a fruit. Many people also eat dehydrated plums known as prunes. It should be peeled and chopped. The best time to have plum is during the daytime.  

One medium-sized plum at a time is the correct proportion to consume.

8. Dragon Fruit

Native to Mexico and Central America and grown in parts of China, India and Vietnam. Dragon fruit is an exotic superfood. It derives its name from the brightly coloured peel, which resembles fire and scales, which give it a dragon-like appearance. 

Nutritional Value of Dragon Fruit (per 100 grams of serving):

• Calories – 60
• Fats – 0g
• Carbohydrate – 13g
• Protein – 1.2g
• Fibre – 3g
• Sugar – 10g

Benefits of Dragon Fruit:

Dragon fruit is loaded with vitamin C, iron, and magnesium, making it a nutrient-dense fruit with very few calories. It is also very rich in antioxidants like betalains, hydroxycinnamates and flavonoids. In addition, dragon fruits have prebiotic fibres that promote the growth of bacteria and aids in better digestion and gut health.

Is Dragon Fruit safe for Diabetic Patients?

Yes, yes and yes! With a glycaemic index as low as 48-52 and a glycaemic load of 4, there is no way that dragon fruit would disrupt your blood sugar levels.

Studies have shown that dragon fruit reduces insulin resistance, effectively beating type 2 diabetes. It also lessens the fatty liver and is suitable for cardiovascular functioning, making it an excellent choice for all people alike.

Best Way, Time and Proportion for Dragon Fruit Consumption:

The recommended serving size of dragon fruit is 200 grams (1 dragon fruit), giving the users about 120 calories, 26 grams of carbs, and 20 grams of sugar.

There is no stipulated time to have this superfood. Instead, make it a part of your breakfast, lunch and dinner. It provides you with fibre and energy throughout the day if you had in the morning. At the same time, the magnesium in dragon fruit can also prepare you for a good sleep.

Eat dragon fruit as a topping for your yoghurt. You can use them pies and salads because of their sweet and savoury flavours or as a healthy dessert option. 

9. Avocado 

The only fruit that has fat. This fruit is related to the cinnamon tree and belongs to the berry family. Native to Central America and Mexico, it is now readily available throughout the world. 

Nutritional Content of Avocado (per 100 grams):

• Calories – 160 
• Total fat – 15g
• Cholesterol – 0 g
• Carbohydrate – 8.5 g
• Protein – 2 g
• Fibres – 7 g
• Sugar – 0.7 g

Benefits of Avocado:

Avocado has potassium, an essential mineral for the function of your body. It helps maintain blood pressure, heart health, renal function and the nervous system. In addition, fats in avocado are healthy unsaturated fat. Good fat helps to reduce cholesterol and supports good cardiovascular health. Also, it protects the body against hypertension and stroke.

The fibre content in avocado is high. High fibre primarily gives us two benefits. One is satiety for a more extended period. As a result, it curbs unnecessary cravings that help in weight loss. Secondly, it helps maintain gut health, as fibre helps promote the growth of healthy bacteria. 

Avocado is a versatile fruit and can be a part of low calorie, keto, paleo diet etc. 

Is Avocado Fruit Good For Diabetic Patients?

Avocado has a very low glycemic index and high fibre. These two properties make it an ideal fruit option for people with diabetes. Thus, it helps improve insulin sensitivity, which helps control blood sugar levels.  

Best Ways, and Proportion for Avocado Consumption:

Half of an avocado is an excellent meal to reap all health benefits. You can eat them in several ways, as given below:- 

• Slice it and add to a whole grain bread sandwich
• Chop it into cubes and toss it in a salad 
• Make a dip by mashing it and adding lemon juice and spices.  
• Add it to your omelette 
• Spread it on your toast. 

10. Pineapple 

The fruit pineapple is interesting to look at and delicious, and healthy to eat.

Nutritional Content of Pineapple ( per 100 grams):

• Calories – 56.6 
• Total fat – 0.16 g
• Cholesterol – 0 g
• Carbohydrate – 9.42 g
• Protein – 0.52 g
• Fibres – 3.46 g
• Sugar – 10 g

Benefits of Pineapple :

Pineapple contains soluble and insoluble fibre, which helps in losing weight. It is low in calories and is a good option for a low-calorie diet. In addition, the fibre content in pineapple provides satiety. Pineapple is a good option as a mid-morning snack while losing weight. A study has proven that consuming pineapple daily helps in losing weight.   

Vitamin C content in pineapple is high. Besides being a potent antioxidant, Vitamin C also helps in the proper absorption of iron in your body. It helps in preventing anaemia too. 

Magnesium in pineapple aids growth and maintains a good metabolism in your body. It also has antioxidant properties. Hence, pineapple is a natural energy booster. 

Oxidative stress leads to degenerative diseases. Antioxidants help in reducing oxidative stress in your body. Pineapple is full of antioxidants. These antioxidants protect your body from various degenerative diseases like type 2 diabetes, asthma, cardiovascular diseases, etc. 

Is Pineapple Fruit Good For Diabetic Patients?

The glycemic index of pineapple ranges from 55 – 70, depending on the region it is cultivated. It is a fruit with a medium glycemic index. It has high insoluble fibre content, which makes it suitable for diabetes. The antioxidants in pineapple also help in keeping your body healthy.

Best Ways, Time and Proportion for Pineapple Consumption:

The best time to eat pineapple is a dessert with foods high in fibre content like whole grain bread, brown rice, oats, etc. One-sixth of a pineapple is considered the ideal serving size for pineapple consumption. 

Eat pineapples fresh. However, canned and preserved pineapple have high sugar content used for preserving them. Hence it is not a good option for people with diabetes. 

11. Cherry 

Also known as the stone fruit, this bright red coloured fruit is a treat to the eyes and beneficial for your body. 

Nutritional Content of Cherries ( per 100 grams):

• Calories – 63 
• Total fat –0.2 g
• Cholesterol – 0g
• Carbohydrate – 16 g
• Protein – 1.06 g
• Fibres – 2.1 g
• Sugar – 8 g

Benefits of Cherries:

Cherries are bright red due to the food pigment anthocyanin and choline. Besides these, cherries are high in vitamin A, C, K and fibre. In addition, they are high in potassium and packed with antioxidants. 

High antioxidant content helps in reducing oxidative stress in the body, which results in younger and healthy-looking skin.  

Is Cherries Fruit Good For Diabetic Patients?

As its Glycemic Index is 20 units, cherries have a role in healthy glucose regulation in the body. They reduce the risk of diabetes by increasing insulin sensitivity. This regulation happens due to the abundant presence of anthocyanin in cherries. 

Best Ways, Time and Proportion for Cherries Consumption:

One cup of cherries is the correct proportion to consume. Add cherries to porridges, oatmeal bowls and smoothies. Have them early in the day. 

Fruits to Avoid For Diabetes:

While most fruits are deemed fit for consumption for diabetes, some do not have the same reputation. Diabetic patients should avoid fruits like grapes, mangoes, watermelons, ripe bananas and dried dates.

They are high in sugar and have a high Glycemic Index, leading to an instant sugar rush in the bloodstream. You should also refrain from consuming ‘dried fruit’ that use sugar for preservation. Monitoring one’s nuts and seeds intake is also advisable for diabetic people.

While diabetes is infamous for having no cure, one can easily manage it with simple and easy steps. At HealthifyMe, we live by the mantra that ‘moderation is key. You do not need to exclude any fruit entirely from your diet to help your diabetes. With proper consultation and guidance from an expert, you can still maintain a healthy lifestyle with a balanced diet that would include all kinds of seasonal fruits and vegetables.

Frequently Asked Questions (FAQs)

Q. What are the best fruits for people with diabetes to eat?

A. Any fruit with a low glycaemic index is deemed proper for consumption by diabetic patients. Such fruits include apples, oranges, berries, guava, kiwi, dragon fruit, peaches, pomegranate and avocados.

Q. Which fruit can a diabetic patient eat freely?

A. A diabetic person can eat any low GI fruit. Such fruits include apple, guava, oranges, peaches, berries, avocados and more. But one must not go overboard with any of these and always consult a doctor.

Q. What are the best five fruits for diabetes?

A. The top 5 recommended fruits for diabetes are guava, kiwi, apple, orange and peach.

Q. Are bananas okay for people with diabetes?

A. Although very nutritious, a diabetes patient must not overindulge in very ripened bananas due to their high glycaemic index and sugar content. Therefore, it is always more advisable for a diabetic person to opt for green, unripened bananas. 

Q. What are fruits low in sugar good for diabetes?

A. Apples, oranges, kiwi, peaches, blackberries, and dragon fruits are low in sugar and good for diabetes.

Q. Which fruits have the least amount of sugar?

A. Strawberry, peaches, lemons, limes, oranges, berries, and avocados have the most negligible sugar content.

Q. Which fruit is good for type 2 diabetes?

A. Fruits with low sugar content and a low GI value are fit for consumption by diabetic people. These fruits include apples, guava, strawberries, oranges, dragon fruits, kiwi and avocados.

Q. What juices are sugar-free?

A. No packaged juice is free from added sugar and preservatives. Still, if extracted naturally, orange juice, apple juice and grape juice are very low in sugar content.

Q. Can diabetic patients drink juice?

A. Diabetic patients should refrain from packaged juice. Instead, they can opt for naturally extracted homemade fruit and vegetable juices in moderation.

Q. What drink will lower blood sugar levels?

A. Bitter gourd juice has proven beneficial in managing blood sugar levels.

Q. Which fruits are restricted for diabetes patients?

A. Fruits high in sugar content and high GI and GL values are not advisable for people with diabetes. These fruits include mangoes, ripened bananas, watermelon, grapes, dried dates and packaged nuts and seeds.

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

Trinette Reed/Alamy

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

Jovo Jovanovic/Stocksy

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

Jovo Jovanovic/Stocksy

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

Jeff Wasserman/Stocksy

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

Gabriel Bucataru/Stocksy

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.

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

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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.