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6 Foods That Tend to Spike Blood Sugar

If you have type 2 diabetes, you know the importance of counting carbohydrates for blood-sugar control. But it’s not just the number of carbs in a given food that determines how that food will affect your blood sugar levels.

“While all carb-rich foods convert to sugar in our body, a food’s fiber, protein, and fat content all influence the impact of that food on blood-sugar levels,” says Vandana Sheth, RDN, CDCES, who’s based in Los Angeles. All these are factors play a role in setting a food’s glycemic index, a ranking of how drastically it raises blood sugar levels compared to straight glucose, which has a GI of 100. Low GI-foods score 55 or lower while anything 70 and up is considered a high GI food, per the Mayo Clinic.

“While GI offers an idea of how a food impacts the body, it’s not the whole story, which is where glycemic load (GL) comes in,” says Sara Thomas, PhD, RDN, a research scientist and dietitian specializing in diabetes at the healthcare company Abbott. “GL is an equation that considers the portion size of a food, as well as the GI. A food’s GL equals its GI value divided by 100 and multiplied by the total grams of carbohydrate,” a definition supported by researchers at the University of Sydney, who pioneered research on GL.

RELATED: 8 Healthy Carbohydrate Sources for People With Type 2 Diabetes

Fortunately, if you have type 2 diabetes, you don’t need to whip out a calculator or start searching the internet for the glycemic load of every food out there.

Simply understanding the concept of glycemic load is incredibly useful when approaching foods that do tend to increase blood sugar levels. “Glycemic load shows that all foods can truly fit within a diet when you’re keeping an eye toward moderation and portion size,” Dr. Thomas says. Plus, as she explains, most foods aren’t eaten in isolation, so even if you have a high GL food on your hands, eating it alongside foods that contain plenty of healthful fats, fiber, and lean protein can dramatically lessen any potential blood sugar swings.

Here, experts share six top foods that that tend to spike blood sugar levels — and how to moderate your approach to then for more stable blood sugar levels.

10 Best Fruits to Eat When You Have Diabetes

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There’s nothing (naturally) sweeter than biting into a juicy peach or sprinkling strawberries on your morning oatmeal. But for people with diabetes, there can be some confusion over how much of that fruity sweetness they can enjoy while keeping their blood sugar in check. “Many of my clients with diabetes are worried because they’re not sure where fruit fits into the equation,” says dietitian Farah Z. Khan, RD, who is also a health and wellness coach. But the natural fructose and glucose found in fruit is very different from added sugars found in sweets like ice cream, cookies, and soft drinks, Khan adds. “Fruit provides important vitamins and minerals, and it also has fiber in it, which delays how quickly the food is going to be digested, so the glucose will enter your bloodstream more slowly.

Khan recommends you stick to whole or frozen fruits, since dried fruits and canned fruits may contain added sugar (though if you only have access to canned fruits, you can simply rinse off the syrup, she says). If you like to take your fruit in liquid form, stick with no-sugar-added 100% juice, and consider diluting it with water or seltzer, Khan adds. The American Diabetes Association recommends limiting high-carbohydrate foods (which includes fruit) to one quarter of your plate, or about 2 to 3 servings of fruit per day. Choose whichever fruit you love, says Khan, who suggests you pair it with other proteins or healthy fats, as an extra way to keep your blood sugar from spiking. Keep in mind that one serving of fruit equals about 15 g carbohydrates.

Here, 10 fruits to enjoy if you have diabetes — and how much to eat for one healthy serving.

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1

Apples

Apples are full of fiber (most of it in the peel, so leave it on!), which makes them an excellent choice for snacking. Pair them peanut or almond butter to get some protein in every bite.

1 serving = 1 small apple

2

Pears

Also full of healthy fiber, pears are a great choice for a crunchy snack. In fact, one study suggests that eating whole Bartlett and Starkrimson pears may even help manage type-2 diabetes.

1 serving = 1 small pear

3

Strawberries

Filled with antioxidants, fiber, and vitamin C, strawberries are a bright and tasty choice. Slice them up and serve on top of oatmeal, yogurt, or mixed with spinach and walnuts for a sweet and savory salad.

1 serving = 1 cup berries

4

Bananas

When picking a banana from the bunch, go for one that’s still slightly on the greener side, says Khan, who points out that the as the banana ripens, its sugar content increases.

1 serving = 1/2 banana

5

Blackberries

Because of their antioxidant content, all berries are a great choice for diabetics, but tart and juicy blackberries have more than double the fiber content of their more popular cousin, the strawberry.

1 serving = 1 cup berries

6

Peaches

Nothing can beat the sweet and juicy flavor of a peach in season. Along with other stone fruits such as plums and nectarines, peaches contain bioactive compounds that one study has found may fight obesity-related diabetes.

1 serving = 1 medium peach

7

Kiwi

This fuzzy little fruit is rich in vitamin C and relatively low in sugar— slice it up for a welcome tang on your cottage cheese or yogurt.

1 serving = 1.5 kiwis

8

Oranges

Yes, even super-sweet oranges have their place in a healthy diet when you have diabetes, says Khan. The 3 g of fiber and 51 mg of vitamin C in one medium orange help lower your risk of chronic disease.

1 serving = 1 medium orange

9

Cherries

While you’ll want to skip the sugar-soaked maraschino ones that get plopped on top of ice cream, plump and juicy fresh cherries are loaded with antioxidants, which can help regulate blood sugar, making them a great choice.

1 serving = 1 cup cherries

10

Cantaloupe

A slice of juicy melon on a hot afternoon is one of the great pleasures of summer — but skip the watermelon, which has a higher glycemic load, and instead choose cantaloupe or honeydew.

1 serving = 1 cup cubed melon

Marisa Cohen
Marisa Cohen
Marisa Cohen is a Contributing Editor in the Hearst Health Newsroom, who has covered health, nutrition, parenting, and the arts for dozens of magazines and web sites over the past two decades.

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Fruits for Diabetics: 10 Diabetic Friendly Fruits for Managing Blood Sugar Levels Better

Diabetes mellitus (DM) commonly referred to as Diabetes, is a chronic disorder. It occurs when the pancreas does not secrete enough insulin or when the cells of the body become resistant to insulin. In either case, the blood sugar cannot get into the cells for storage, which then leads to serious complications. Diabetes, perhaps more than any other disease, is strongly associated with the western diet, as it was uncommon in cultures consuming a ‘primitive diet’. However as cultures switch from their native diets, to the foods of commerce; their rate of diabetes increases eventually reaching the proportions seen in the western societies. However, what’s alarming is the fact that India Is home to 62 million diabetics and the number is estimated to be 100 million by 2030.Obesity is seen as one of the major contributing factors to the development of insulin resistance in approximately 90% of the individuals with type-2 diabetes. In most cases, achieving ideal body weight is associated with the restoration of normal blood sugar levels. Hence dietary modifications and treatment are fundamental to the successful treatment of both type 1 and type 2 diabetes.

There are some specific foods that have been shown to produce positive effects on blood sugar control. These foods have a low glycemic index and glycemic load and are high in fiber.

When it comes to diabetics eating fruits, there is a lot of confusion and information is very misleading. Just remember that moderation is the key here.

Fruits for diabetics: When it comes to diabetics eating fruits, there is a lot of confusion . Photo: iStock

TIPS TO ENJOY FRUITS IF YOU ARE DIABETIC:

– Always eat fruits that are fresh, local and in season.

– Eat fruits that have a low glycemic index.Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack.

– Fruits with high glycemic index should be eaten only in moderation.

– Eat fruits with some nuts and olives to balance the glycemic load.

– Sprinkle fruits with cinnamon which is very helpful in balancing blood sugar levels.

– Grind whole flaxseeds in a coffee grinder and sprinkle over fresh fruit to balance sugar levels.

– Never consume fruit juice as it’s robbed of all the fiber and would spike blood sugar levels.

– Diabetics should not eat cooked fruits always eat raw fruits to reap the benefits.

List of Foods For Diabetics

Pomegranates: Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases. So feel free to enjoy these red pearls with such powerful phytochemical compounds.
 

Fruits for diabetics: Pomegranates contain the richest combinations of antioxidants. Photo: iStock

Grapes: Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind.

Fruits for diabetics:  grapes are a good choice keeping its nutritional profile in mind. Photo: iStock

Apples: Diabetics should feel free to eat apples. In fact, apples along with blueberries and grapes are especially beneficial for reducing the risk of type 2 diabetes according to the American journal of clinical nutrition.

Fruits for diabetics: Diabetics should feel free to eat apples. Photo: iStock

Blueberries: Blueberries get their deep pigment from anthocyanins, a type of flavonoid, known particularly to lower the risk of diabetes.

Strawberries: Strawberries have low- glycemic index hence it’s slowly released in the blood stream as glucose. It can also improve immunity, has cancer fighting ability and increases metabolism, which in turn helps you lose weight.

Fruits for diabetics: Blueberries get their deep pigment from anthocyanins. Photo: iStock

Guava: It’s a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes.

Fruits for diabetics:  It’s a great snack for diabetics with a low glycemic index. Photo: iStock

Watermelon: The high potassium content makes watermelon one of best fruits for proper kidney functioning which in turn keep your blood uric acid levels on the lower side. This prevents kidney damage especially if you are diabetic. Also, diabetes can cause nerve damage but lycopene found in watermelon really helps reduce the effect.

Cherries:Cherries like blueberries contain anthocyanins that pump the cells insulin production by 50%. The day is not far when anthocyanins might be the building blocks for new diabetes treatments. So include cherries as a part of your healthy diet.
 

Papaya: Natural antioxidants within the fruit make papaya a great choice for diabetics. Diabetics are prone to many ailments, including heart or nerve damage caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage for a better and longer life span.
 

Fruits for diabetics: Natural antioxidants within the fruit make papaya a great choice for diabetics. Photo: iStock

Oranges:The flavonols, flavanones and phenolic acid found in oranges, have shown tremendous protective abilities, especially in diabetics. When it comes to glucose metabolism, citrus fruits not only slow glucose update, but also inhibit the movement or transport of glucose through the intestines and liver.
 

Fruits for diabetics: The flavonols, flavanones and phenolic acid found in oranges are good for health. Photo: iStock

Being a diabetic should never stop you from eating fruits. The key is to eat a wide variety to keep your body toxin-free benefiting from their important role in detoxification. There is no need for exotic fruits, eating fruits that are fresh, local and in season are best suited for you.
About the Author: Shilpa Arora ND is a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach. She has to her credit Doctorate in Natural Medicine. She is currently based in Delhi NCR region, successfully running her Nutrition Studio with individual consultations, offering life style programs supported by the most up-to-date clinical research.

Disclaimer:

The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

What Fruit Can You Eat If You Have Diabetes?

You may have heard at some point that you cannot eat fruit if you have diabetes. Perhaps someone even told you that watermelon and bananas are off limits because they are too sweet. Neither of these is entirely true. You can enjoy fruit, you simply need to make smart decisions about which fruits and how much you eat.

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Fruits and Diabetes

Fruits have many health benefits—they contain vitamins, minerals, filling fiber and antioxidants. Fruit can be beneficial to a diabetes meal plan if eaten in moderation. The key to eating fruit is to make sure you eat the right kinds in the appropriate portions.

The fiber found in fruit can help to prevent blood sugar spikes, may aid in pulling cholesterol away from your heart, and increase feelings of fullness, resulting in less food intake. Fruit is also an excellent source of vitamins and minerals, such as potassium, which can help reduce your blood pressure.

On the flip side, fruit is a carbohydrate and it contains a natural sugar called fructose. Carbohydrates, whether from bread, milk, yogurt, potatoes, or fruit, get broken down during digestion and turn into sugar or glucose. For this reason, it’s recommended that people who have diabetes monitor how many carbohydrates they eat, including fruit servings.

When choosing fruit you’ll want to take a few tips into consideration:

Avoid Dried Fruit and Fruit Juices

Dried fruit, especially if it is sweetened, is higher in carbohydrates per serving than natural whole fruit. It also contains more sugar because sugars are often added for flavor and can be lower in fiber if the skin has been removed. Just four tablespoons of raisins (1/4 cup) will cost you: 120 calories, 32 grams of carbohydrates, and 24 grams of sugar.

It’s also best to avoid all fruit juices. Even 100% fruit juice causes instant spikes in blood sugars because the flesh of the fruit, which contains fiber, is discarded. It is also easy to drink an excess amount of calories without realizing it. For example, 1 cup of 100% fruit juice contains 130 calories, 33 grams of carbohydrates, and 28 grams of sugar.

Instead of dried fruit or fruit juice, opt for whole fruit—fresh, frozen, or canned—without added syrups or sugars.

Keep Portions in Check

The American Diabetes Association recommends about 45% of total daily calorie intake come from carbohydrates. If you are following a fixed, consistent carbohydrate meal plan, you need to factor in fruit as a carbohydrate choice. When choosing fruit, try to stick with one fruit serving per meal or snack and limit your fruit servings to no more than about two to three per day.

Keep in mind that one fruit serving is about 15 grams of carbohydrates. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit. Here is a list of what is considered one serving for common whole fruits:

  • 1 small-sized (4 ounces) apple, orange, peach, pear, or plum 
  • 1/2 medium banana
  • 2 small or 1 large tangerine (4 ounces total)
  • 2 small (2 ounces each) kiwi 
  • 4 small (1 ounce each) apricots
  • ~1 cup of melon (cantaloupe, honeydew)
  • 15 grapes or cherries 
  • 1/3 medium mango
  • 1 1/4 cup strawberries
  • 3/4 cup blueberries
  • 1 cup raspberries and blackberries (contains 8 grams of fiber)

There are some fruits that you should be more cautious about. For instance, it’s recommended that bananas, cherries, grapes, mango, and pineapple be eaten only in the limited quantities noted, as they can cause a fast spike in blood sugars due to their higher carbohydrate content.

If you are looking to get the most value for the biggest portion, you will want to choose fruits that are very high in fiber, such as berries. For example, you can eat 1 1/4 cup of strawberries for 15 grams carbohydrates. 

Choose Fruits With a Lower Glycemic Index

The American Diabetes Association suggests that you choose fruits that have a low glycemic index. The glycemic index, or GI, is used as a reference to measure how a carbohydrate-containing food raises blood glucose.

Foods are rated based on how they raise blood sugars in comparison to a reference food such as sugar or white bread. A food with a high GI will raise blood glucose more than that of a food with a medium or low GI.

Most fruits have a low to moderate GI, with the exception of pineapple and watermelon. That doesn’t mean you can never eat pineapple and watermelon, but if you notice that your blood sugar spikes after eating either, it’s best to avoid them in the future. It’s also important to note that the GI of a food is different when eaten alone than it is when combined with other foods. For example, if you are eating a high GI fruit, such as watermelon, pairing it with a low GI index food, such as low-fat cheese can help to balance out the effect on blood sugar levels. Here are some examples of low, moderate, and high GI fruits: 

  • Low GI fruits (55 or less): apples, pears, mango, blueberries, strawberries, kiwi, grapefruit, pear, nectarine, orange
  • Moderate GI fruits (55-69): cherries, mango, papaya, grapes
  • High GI fruits (70 or greater): watermelon, pineapple

Note this information, while also keeping in mind that everyone has their own trigger foods which will spike blood sugars more than others. Additionally, the riper a fruit is, the more it affects your blood sugar. 

Lastly, consider this: some nutritious foods have a higher GI than foods with little nutritional value. For example, oatmeal has a higher GI than chocolate. When using the GI, balance it with basic nutrition principals and eat a variety of healthy foods and less of foods with few nutrients. 

Pair It With Protein

Some people find that pairing fruit with a protein can help slow down a rise in the blood sugars.  You can do this by incorporating fruit into your meal allotment for carbohydrates or add protein to your fruit snack. 

For example: 

  • 1 4-ounce apple slice with 1 tablespoon almond butter 
  • 1 cup raspberries with 1 small non-fat Greek yogurt 
  • 1 small peach with 1/2 cup low-fat cottage cheese

Get the Most Out of Your Fruit Choices

When choosing fruit, you’ll want to think about portion size, convenience, cost, and flavor, but also health benefits. Certain types of fruit, such as berries and citrus fruits, can be beneficial for people with diabetes. 

Berries are rich in vitamin C, folic acid, fiber, and disease-fighting phytochemicals. Vitamin C is an important water-soluble vitamin that is involved in repairing cells (particularly important for wound healing), slowing down aging, and boosting immunity. Additionally their rich color—red, blue, and black comes from anthocyanins. Research suggests that anthocyanins may help fend off certain chronic disease, including cardiovascular disease. 

Citrus fruits, such as tangerines, also contain vitamin C, and potassium (which can reduce blood pressure) and are a good source of fat soluble vitamin A, an important vitamin for eye health. Citrus fruits, also contain phytonutrients which can protect cells from damage, reduce inflammation, lower the risk of cardiovascular disease, and provide other health benefits. But, if you are on a potassium restricted diet or take cholesterol-lowering medication you may have to watch your intake of citrus fruits so make sure you discuss intake with your physician before adding them to your meal plan. 

A Word From Verywell

The notion that you have to avoid fruit on a diabetic diet is a myth. However, it is important that you make the best choices and always consider the carbohydrates in fruits, which will convert to sugar and may cause a spike in your blood sugar. Choose wisely and keep your portions under control and you should be able to enjoy some fruits. If you have questions, be sure to ask a member of your healthcare team.

Frequently Asked Questions

  • What are the lowest glycemic index fruits?

    Some of the lowest glycemic index fruits include cherries, grapefruit, pears, apples, apricots, tangerines, strawberries, blueberries, raspberries, blackberries, cranberries, and plums.

  • What are the highest glycemic index fruits?

    Some of the highest glycemic index fruits include watermelon, pineapple, and overly ripe bananas (under-ripened bananas fall into a moderate glycemic index).

  • What are some other low glycemic foods?

    Other lower glycemic foods that are good for people with diabetes to incorporate into their diets include chickpeas, lentils, navy beans, kidney beans, asparagus, avocado, broccoli, cauliflower, peppers, tomatoes, spinach, zucchini, other non-starchy vegetables, whole grains, almonds, peanuts, pecans, skim milk, almond milk, low-fat cheese, and other low-fat dairy.

  • How is diabetes managed?

    There are a variety of management and treatment options for diabetes, including keeping blood sugar, cholesterol, and blood pressure levels in a healthy range. Regular exercise, maintaining a healthy weight, quitting smoking, and keeping up with regular doctor visits are also important ways to manage diabetes.

Eating Fruit When You Have Diabetes

If you have diabetes, chances are someone has mentioned that you should avoid eating fruit. In truth: Whole, fresh fruit is packed full of fiber, vitamins, minerals, and antioxidants, making fruits a nutrient-dense food group that can certainly be part of a healthy diabetes treatment plan.

People with diabetes should be cautious, however, as certain fruit choices may affect blood sugar levels more than others. It’s important to learn which fruits affect you the most, plus how to make smart decisions about which fruits you consume, and understand proper portion sizes.

Verywell / Ellen Lindner

All About Fructose

The sugar found in fruit is called fructose, which is metabolized quickly by the liver. In the process of its breakdown, fructose is capable of bypassing an enzyme that signals when cells have had too much sugar.

Skipping past this limiting step is the danger in consuming a lot of fructose at once (such as when drinking beverages sweetened with high-fructose corn syrup, for example), but this is less likely when you’re consuming whole, fresh fruit. Several studies have shown that fresh fruit consumption is not associated with a significant negative impact on blood sugar control.

Fresh fruit is full of fiber, minerals, and antioxidants, which may all work together to support healthy glucose regulation. One large study discovered that people with diabetes who consumed fresh fruit at least three days per week had a lower risk of death and vascular complications than those who rarely or didn’t consume fresh fruit. 

But depending on their respective fiber and fructose levels, certain fruits may cause your blood sugar to rise at a quicker pace than others.

The tricky part of measuring a blood sugar response is that everyone responds to food differently. While one person may be able to eat bananas without any issue, another may find that bananas cause their blood sugar to jump.

Fiber

The fiber found in fruit, both soluble and insoluble, can help prevent blood sugar spikes by slowing down the metabolism process, may aid in pulling cholesterol away from your heart, and increase feelings of fullness, resulting in less food intake.

The fiber content may change depending on the state of the fruit itself—factors such as freshness and how it is prepared (steamed, baked, etc.) can all affect this. Fresh, whole fruit has the most fiber because the cell walls are intact. Cooking breaks down the fiber structures in the fruit, and while this can make the body’s metabolism job easier‚ it also means the sugars are more readily available for absorption.

A large review study found that high-fiber diets (including fiber from supplements and/or food) can reduce hemoglobin A1C levels by 0.55% and fasting plasma glucose levels by 9.97 mg/dL, improving blood sugar control.

Your best bet is to look for fruits with edible peels, such as apples, pears, and berries, and to limit those that need to be peeled, such as bananas and melons.

Antioxidants

Fruits of darker hues—such as deep reds, purples, blues—are typically rich in antioxidants. Antioxidants are plant-based compounds that work to fight free radicals in the body, helping the body repair from all types of stress.

These pigments are courtesy of a compound called anthocyanin, which research suggests may help fend off chronic diseases like cardiovascular disease. The more colorful your food, the more antioxidants it likely boasts. Skipping out on fruit altogether means you’d be missing out on these plant powerhouses.

Types of Fruit to Limit

There are a few forms of fruit that should only be consumed in limited amounts if you have diabetes. Dried fruits, fruit juices, and fruits that may be high in sugar and low in fiber should generally be limited or avoided.

Dried Fruit

Dried fruit, while delicious in trail mix and on salads, is a super-concentrated form of whole fruit that goes through a drying process, which results in a food that it’s higher in carbohydrates per serving than fresh, whole fruit. Dried fruits may also contain added sugar and could be lower in fiber if the peels have been removed.

Just 1 ounce of raisins (2 tablespoons) contains 100 calories, 23 grams of carbs, and 18 grams of sugar. This yields almost 5 teaspoons of sugar. In contrast, 1 cup of fresh grapes contains 62 calories, 16 grams of carbs and 15 grams of sugar.

Juice

Even 100% fruit juices can cause glucose spikes. The body doesn’t have to do a great deal of work to break down the sugar in juice, thanks to the removal of nearly all the fiber. Juice, therefore, is metabolized quickly and raises blood sugar within minutes.

Juice can also tack on extra calories without affecting your satiety and therefore can work against weight loss efforts and can even promote weight gain.

Researchers in one study found that consumption of whole fruits such as blueberries, grapes, and apples was associated with a reduced risk of type 2 diabetes, whereas consumption of fruit juice was associated with a higher risk of type 2 diabetes.

Instead, try cutting fruit juice with water to reduce the amount you’re drinking, make your own juice from whole fruits and vegetables, or swap fruit juice entirely for whole fruit—fresh or frozen—wherever you can to reap the big benefits of fiber and nutrients.

High-Glycemic Fruit

The glycemic index (GI) is a ranked list of how certain foods will affect your blood sugar. The glycemic index can vary based on several factors, such as how that fruit is prepared, but it can be helpful when meal planning with diabetes. It’s important to know that the riper a fruit is, the higher its glycemic index, which means that ripe fruit will raise your blood sugar more than a food with a low glycemic index.

Though the glycemic index is not a perfect system, people with diabetes should reference it when selecting fruit to eat, as the higher the GI index, the more likely your choice will interfere with your glycemic (blood sugar) control.

Foods high on the glycemic index are ranked at 56 and above.

  • Pineapple (GI = 56)
  • Banana (GI = 58)
  • Watermelon (GI = 72)

Low-Glycemic fruit

Foods considered to have a low GI value are ranked at 55 and below.

  • Blackberries (GI = 4)
  • Grapefruit (GI = 25)
  • Apple (GI = 38)

Types of Fruit to Include

There are no “good” or “bad” fruits (or foods, for that matter), but if you’re looking to get the most nutritional value, set your sights on fruits that are high in fiber. For example, you can eat 1 1/4 cup of strawberries for 60 calories, 15 grams carbs, 3.5 grams fiber, and 7.5 grams sugar, or only 1/2 medium banana, which is 60 calories, 15 grams carbs, 2 grams fiber, and 8 grams sugar.

Consuming more fruit may also improve inflammation, a major issue in chronic diseases such as type 2 diabetes. A higher intake of fruit and vegetables results in reduced inflammatory markers and an improved immune cell profile, according to one review which examined 83 separate studies.

It’s also important to choose a wide variety of fruit—one study found that a greater variety in fruit and vegetables was associated with a lower risk of type 2 diabetes.

Berries

Berries, such as strawberries, blueberries, and blackberries, may provide particularly valuable health benefits for people with diabetes and other metabolic conditions. Berries are rich in vitamin C, folic acid, fiber, and anti-inflammatory phytochemicals, and studies have shown that a diet rich in berries is associated with a decreased risk of type 2 diabetes, as berries may help with both glucose metabolism and body weight regulation.

Citrus Fruits

Additionally, citrus fruit such as oranges, grapefruit, lemons, and limes contain a high amount of vitamin C, along with vitamin A and potassium. The phytonutrients found in citrus have been shown to reduce inflammation, reduce cell damage, and protect against cardiovascular disease as well.

Keep an Eye on Portions

When choosing fruit, try to stick with one fruit serving per meal or snack.

Keep in mind that one serving of fruit equals about 15 grams of carbohydrates. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit. Here’s a list of what is considered one serving for common whole fruits:

  • 1 small piece (4 ounces) apple, orange, peach, pear, or plum 
  • 1/2 medium banana
  • 2 small or 1 large tangerine (4 ounces total)
  • 2 small (2 ounces each) kiwi 
  • 4 small (1 ounce each) apricots
  • 1 cup of melon (cantaloupe, watermelon, or honeydew)
  • 17 small grapes or cherries 
  • 1/3 medium mango
  • 1 1/4 cup strawberries
  • 3/4 cup blueberries
  • 1 cup raspberries or blackberries

You’ll have a better chance at controlling your blood sugar if you avoid dried fruit and juice, and pair your fruit with a protein and/or fat, like topping cottage cheese with pineapple, adding berries to a protein smoothie, or dipping apple slices into nut butter or tahini.

A Word From Verywell

If you’re following a diabetes-friendly meal plan, there’s no real reason why you should avoid fruit altogether. Rich in vitamins, minerals, and fiber, fresh fruit can be a powerhouse of nutrition, as long as you keep portions in check. Make sure to work with a dietitian or nutritionist to determine what a smart intake of fruit looks like for you.

Diabetes diet: Create your healthy-eating plan

Diabetes diet: Create your healthy-eating plan

Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here’s help getting started, from meal planning to counting carbohydrates.

By Mayo Clinic Staff

A diabetes diet simply means eating the healthiest foods in moderate amounts and sticking to regular mealtimes.

A diabetes diet is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories. Key elements are fruits, vegetables and whole grains. In fact, a diabetes diet is the best eating plan for most everyone.

Why do you need to develop a healthy-eating plan?

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to help you develop a healthy-eating plan. The plan helps you control your blood sugar (glucose), manage your weight and control heart disease risk factors, such as high blood pressure and high blood fats.

When you eat extra calories and fat, your body creates an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a high blood glucose level (hyperglycemia) that, if persistent, may lead to long-term complications, such as nerve, kidney and heart damage.

You can help keep your blood glucose level in a safe range by making healthy food choices and tracking your eating habits.

For most people with type 2 diabetes, weight loss also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes diet provides a well-organized, nutritious way to reach your goal safely.

What does a diabetes diet involve?

A diabetes diet is based on eating three meals a day at regular times. This helps you better use the insulin that your body produces or gets through a medication.

A registered dietitian can help you put together a diet based on your health goals, tastes and lifestyle. He or she can also talk with you about how to improve your eating habits, such as choosing portion sizes that suit the needs for your size and activity level.

Recommended foods

Make your calories count with these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish and “good” fats.

Healthy carbohydrates

During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on healthy carbohydrates, such as:

  • Fruits
  • Vegetables
  • Whole grains
  • Legumes, such as beans and peas
  • Low-fat dairy products, such as milk and cheese

Avoid less healthy carbohydrates, such as foods or drinks with added fats, sugars and sodium.

Fiber-rich foods

Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber moderates how your body digests and helps control blood sugar levels. Foods high in fiber include:

  • Vegetables
  • Fruits
  • Nuts
  • Legumes, such as beans and peas
  • Whole grains
Heart-healthy fish

Eat heart-healthy fish at least twice a week. Fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may prevent heart disease.

Avoid fried fish and fish with high levels of mercury, such as king mackerel.

‘Good’ fats

Foods containing monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:

  • Avocados
  • Nuts
  • Canola, olive and peanut oils

But don’t overdo it, as all fats are high in calories.

Foods to avoid

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. Foods containing the following can work against your goal of a heart-healthy diet.

  • Saturated fats. Avoid high-fat dairy products and animal proteins such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm kernel oils.
  • Trans fats. Avoid trans fats found in processed snacks, baked goods, shortening and stick margarines.
  • Cholesterol. Cholesterol sources include high-fat dairy products and high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
  • Sodium. Aim for less than 2,300 mg of sodium a day. Your doctor may suggest you aim for even less if you have high blood pressure.

Putting it all together: Creating a plan

You may use a few different approaches to create a diabetes diet to help you keep your blood glucose level within a normal range. With a dietitian’s help, you may find that one or a combination of the following methods works for you:

The plate method

The American Diabetes Association offers a simple method of meal planning. In essence, it focuses on eating more vegetables. Follow these steps when preparing your plate:

  • Fill half of your plate with nonstarchy vegetables, such as spinach, carrots and tomatoes.
  • Fill a quarter of your plate with a protein, such as tuna, lean pork or chicken.
  • Fill the last quarter with a whole-grain item, such as brown rice, or a starchy vegetable, such as green peas.
  • Include “good” fats such as nuts or avocados in small amounts.
  • Add a serving of fruit or dairy and a drink of water or unsweetened tea or coffee.
Counting carbohydrates

Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. To help control your blood sugar, you may need to learn to calculate the amount of carbohydrates you are eating so that you can adjust the dose of insulin accordingly. It’s important to keep track of the amount of carbohydrates in each meal or snack.

A dietitian can teach you how to measure food portions and become an educated reader of food labels. He or she can also teach you how to pay special attention to serving size and carbohydrate content.

If you’re taking insulin, a dietitian can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

Choose your foods

A dietitian may recommend you choose specific foods to help you plan meals and snacks. You can choose a number of foods from lists including categories such as carbohydrates, proteins and fats.

One serving in a category is called a “choice.” A food choice has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same category. For example, the starch, fruits and milk list includes choices that are 12 to 15 grams of carbohydrates.

Glycemic index

Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. This method ranks carbohydrate-containing foods based on their effect on blood glucose levels. Talk with your dietitian about whether this method might work for you.

A sample menu

When planning meals, take into account your size and activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

  • Breakfast. Whole-wheat bread (1 medium slice) with 2 teaspoons jelly, 1/2 cup shredded wheat cereal with a cup of 1 percent low-fat milk, a piece of fruit, coffee
  • Lunch. Roast beef sandwich on wheat bread with lettuce, low-fat American cheese, tomato and mayonnaise, medium apple, water
  • Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small baked potato, 1/2 cup carrots, 1/2 cup green beans, medium white dinner roll, unsweetened iced tea, milk
  • Snack. 2 1/2 cups popcorn with 1 1/2 teaspoons margarine

What are the results of a diabetes diet?

Embracing your healthy-eating plan is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.

Aside from managing your diabetes, a diabetes diet offers other benefits, too. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

Are there any risks?

If you have diabetes, it’s important that you partner with your doctor and dietitian to create an eating plan that works for you. Use healthy foods, portion control and scheduling to manage your blood glucose level. If you stray from your prescribed diet, you run the risk of fluctuating blood sugar levels and more-serious complications.

March 25, 2021

Show references

  1. Evert AB, et al. Nutrition therapy recommendations for the management of adults with diabetes. Diabetes Care. 2014;37:S120.
  2. Eating patterns and meal planning. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/diabetes-meal-plans-and-a-healthy-diet.html. Jan. 29, 2019.
  3. Create your plate. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/. Accessed Jan. 28, 2019.
  4. Wheeler ML, et al. Choose Your Foods: Food Lists for Diabetes. Alexandria, Va.: American Diabetes Association/Academy of Nutrition and Dietetics; 2014.
  5. Traditional American cuisine: 1,200 calories. National Heart, Lung and Blood Institute. https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/menus_tac_1200.htm. Accessed Jan. 29, 2019.
  6. Bone health for life: Health information basics for you and your family. NIH Osteoporosis and Related Bone Diseases National Resource Center. https://www.bones.nih.gov/health-info/bone/bone-health/bone-health-life-health-information-basics-you-and-your-family. Accessed Jan. 16, 2019.
  7. Preventing type 2 diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-type-2-diabetes. Accessed Jan. 15, 2019.
  8. 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed Jan. 29, 2019.
  9. Diabetes diet, eating, and physical activity. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity. Accessed Jan. 29, 2019.
  10. American Diabetes Association. 5: Lifestyle management: Standards of Medical Care in Diabetes—2019. Diabetes Care. 2019;42:S46.

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50 Best Foods for Diabetics That Steady Blood Sugar

For most of us, dialing back on sugar and simple carbs is an effective way to fast-track weight loss. But for those living with diabetes, it can be a matter of life and death. That’s why it’s important to know the best foods for diabetics (and which foods diabetics should be mindful of).

Diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke, according to the American Heart Association. And for those who don’t properly control their condition, the odds of health issues—which range from cardiovascular trouble to nerve damage and kidney disease—increases exponentially.

Luckily there are plenty of delicious foods that are compatible with diabetes.

The best foods for diabetics are low-carb, low-sugar, and high in fiber, digestion-slowing macronutrients like healthy fats and protein, and high in flavor. These diabetes foods are recommended by registered dietitians and certified diabetes educators:

  • Jackie Newgent, RDN, CDN, culinary nutritionist, and author of the Silver Nautilus Book Award-winning The All-Natural Diabetes Cookbook
  • Elizabeth Snyder, RD, LD, CDE, a diabetes outreach coordinator and certified diabetes educator at The Ohio State University Wexner Medical Center
  • Lori Zanini, RD, CDE, and author of the Diabetes Cookbook and Meal Plan for the Newly Diagnosed
  • Erin Spitzberg, MS, RDN, CDE, and author of Eat Like a Normal Person
  • Nicole Anziani, MS, RD, CDN, CDE
  • Byron Richard, MS, RD, CDE, Clinical Nutrition Manager UC San Diego Health
  • Jenna Braddock, RDN, CSSD
  • Sarah Koszyk, MA, RDN
  • Miriam Jacobson, MS, RD, CNS, CDN

These superfoods will keep your blood sugar in check without skimping on flavor. Bonus: Most of these foods are also packed with essential vitamins and antioxidants to fight off inflammation and keep your energy levels high.

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This nutty, trendy whole grain is a good source of fiber and protein, making it a smart pick for a diabetes diet, Sarah Koszyk, RDN tells us. “With the fiber and protein combination found in quinoa, you’ll feel fuller and have better blood sugar control. Protein also helps with the uptake of carbohydrates so the body can process them more easily. I suggest enjoying quinoa in a salad or casserole.”

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Elizabeth Snyder, RD, LD, CDE says you can still eat carbs if you’re diabetic. You just have to watch out for portion sizes: “The trouble [with eating carbs as a diabetic] lies in eating more carbohydrates than we need, as the body will choose to store any extra energy as fat,” she says. So, rather of cutting out carbs entirely, Snyder recommends switching to complex carbs, such as 100% whole wheat bread, which are higher in vitamins, minerals, and blood-sugar-managing fiber than their simple, refined counterparts.

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“Beans provide a notable combination of plant protein and soluble fiber that can help boost feelings of fullness and manage blood sugar levels,” Jackie Newgent, RDN, culinary nutritionist, and author of The All-Natural Diabetes Cookbook explains. “Replacing some meat with beans can play a helpful role in heart health,” which is particularly important for diabetics as heart disease is one of the most common complications of diabetes. Consider adding kidney beans to soups and black beans to your casseroles to boost your intake of the legumes.

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Lentils are rich in something called resistant starch: a type of carb that has a very minimal impact on your blood sugar levels because it passes through the body undigested and ultimately ends up feeding the healthy bacteria at the bottom of your digestive tract. So, not only will lentils help keep your blood sugar levels more even-keeled, they’ll also help to improve your gut health.

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“Salmon is a smart addition to anyone’s eating plan, but for individuals with diabetes, it’s especially beneficial,” Lori Zanini, RD, CDE tells us. Here’s why: “It’s a healthy protein source that will not raise blood sugar levels and will help to decrease the risk of heart disease and stroke—a major concern for diabetics.” Salmon’s heart-healthy qualities come from its high levels of omega-3 fatty acids. This particular fat reduces levels of triglycerides, a risk factor for coronary heart disease, according to a review in the journal Endocrine Practice.

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Looking for a protein-packed way to fuel your morning? Greek yogurt is the answer. “It naturally contains both carbohydrates and protein, which is a perfect combination to help control hunger levels and blood sugars,” says Koszyk. “Plus, choosing Greek yogurt will give you more protein and fewer carbohydrates than regular yogurt, which can help better control blood-sugar levels. Enjoy yogurt in a smoothie or as a snack paired with some berries and chia seeds.”

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“Leafy greens, like spinach, are great non-starchy vegetable options because they contain lutein, an important nutrient for eye health. This nutrient is essential for people with diabetes since they have a higher risk for blindness than those without diabetes,” explains Newgent. That’s not all spinach has going for it. A study published in the journal Archives of Internal Medicine found that adults who consumed 4,069 milligrams of potassium per day had a 37 percent lower risk of heart disease compared to those who consumed only 1,793 milligrams. Just one cup of cooked spinach contains 839 milligrams of potassium (which is equivalent to what’s in 2 medium bananas) or 20 percent of that target intake.

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Craving a treat? Consider berries your go-to when your sweet tooth strikes. “Strawberries, blueberries, raspberries, and blackberries are all low on the glycemic index and are considered to be superfoods for diabetics,” Koszyk explains. The combination of being low in sugar and high in fiber contributes to their diabetes-friendly ability to gradually raise blood sugars. An added bonus: according to two recent animal studies, consuming a diet rich in polyphenols—a naturally occurring chemical found abundantly in berries—can decrease the formation of fat cells by up to 73 percent!

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“Cruciferous vegetables like kale, broccoli, cauliflower, brussels sprouts and cabbage are high in something called sulforaphane,” Miriam Jacobson, RD, CDN says. “The compound helps reduce oxidative stress and vascular complications associated with diabetes like heart disease and neuropathy, a term used to describe a problem with the nerves.”

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Add a satisfying crunch to your favorite oatmeal, salad, soup, or smoothie with the help of ground flaxseeds, a potent superfood for people with diabetes. “Ground flaxseeds contain lignans (a plant-based chemical compound) and fiber which help maintain blood sugar levels and glycemic control,” Koszyk explains.

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“I often recommend an ounce of almonds as a snack,” Zanini tells us. “Almonds don’t raise blood sugar levels and are a great source of magnesium, a nutrient that improves insulin sensitivity.”

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“Chia seeds are a heart-healthy fat that contains fiber and omega-3s,” Koszyk explains. “Research suggests that chia seeds help control blood glucose. And it’s all thanks to the fiber content slowing the passage of glucose into the blood. Also, fiber fills us up which reduces our appetite and helps us eat less.” Koszyk suggests enjoying chia seeds in yogurt, fruit and veggie smoothies, or salads.

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What’s better than avocado toast? Perhaps it’s the fact that this fatty fruit can help you maintain healthy blood sugar levels, making it one of the best foods for diabetics watching their blood glucose levels. “Avocados contain a significant amount of healthful fats and dietary fiber, which help slow carbohydrate digestion and absorption and prevent spikes in blood sugar,” Newgent tells us.

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It’s time to upgrade your cooking oil. Extra virgin olive oil is rich in monounsaturated fats, which studies show can actually help lower levels of ‘bad’ LDL cholesterol. This is particularly important since diabetics have a higher risk of experiencing a heart attack or stroke. And get this: Snyder says losing just 7 percent of your body weight (if you’re overweight) can result in significant health benefits for diabetics. Luckily for you, EVOO is rich in oleic acid, which a Journal of Lipid Research study found helps reduce lipogenesis, or fat formation.

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“When living with diabetes, eating a filling breakfast is an essential way to start the day,” says Erin Spitzberg, MS, RDN, CDE, and author of Eat Like a Normal Person. “Adding a little fat for added satiety can help,” she explains. She recommends pairing up your favorite breakfast carb—either a slice of whole grain toast, bowl of steel-cut oats, or high-fiber cereal—with 1 tablespoon of natural peanut butter. “The peanut butter adds approximately five grams of fat, which will help slow digestion and keep you full a little longer.”

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Kale is called a superfood for good reason! Rich in fiber—with 16 grams, or over 60 percent of your daily recommended intake, of the digestion-slowing nutrient in just one cup—and low on the glycemic index, kale can help improve blood glucose control.

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Despite what you may think, nixing sugar or salt doesn’t have to be synonymous with bland, cardboard-like dishes. “So often, we think about what we can’t eat when we start cutting out sugar. Instead, focus on ways to add more flavor to the foods you are eating,” suggests Zanini. “There are so many great ways to add flavor without adding sugar or salt.” Add a couple of crushed cloves of garlic to your marinara sauce or saute broccoli in a blend of extra virgin olive oil, chopped garlic, and crushed red pepper flakes.

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A series of reviews printed in the American Journal of Clinical Nutrition discovered that adding a heaping teaspoon of cinnamon to a starchy meal like overnight oats could help stabilize blood sugar, ward off insulin spikes, and decrease fasting blood sugar. Experts believe that the spice’s powerful antioxidants, known as polyphenols, are at work; these active compounds have been proven to improve insulin sensitivity and, in turn, your body’s ability to store fat and manage hunger cues.

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Want to continue munching on your favorite crackers without fretting too much over your blood sugar levels? Consider pairing the crunchy snack with a can of tuna. Depending on the amount of healthy fats and protein you pair with your carb-laden snack, your body can digest the carbs much slower than you could if you ate the carbs alone. In fact, Tufts University researchers recently presented the results of a study which found that eating protein- and fat-rich tuna fish with a slice of white bread produced a slower rise in blood sugar than when eating carbs alone.

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Your favorite grilled veggie is more than just a tasty side. Because asparagus is rich in folate—just four spears contain 89 micrograms of the nutrient, or roughly 22 percent of your recommended daily value—it’s one of the best foods for diabetics. According to a meta-analysis published in Diabetes Research and Clinical Practice, folic acid supplementation can lower cardiovascular risk among patients with Type 2 diabetes by reducing homocysteine levels, an amino acid that’s been linked to increased risk of mortality when present in high levels in diabetic patients.

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Trust us: it’s worth the tears. A Canadian study published in the American Journal of Clinical Nutrition discovered that a type of gut-healthy insoluble fiber found in onions, called oligofructose, can increase levels of ghrelin—a hormone that controls hunger—and lower levels of blood sugar. This allium can help diabetics in another way, as well. Thanks to their bioactive sulfur-containing compounds, onions can help lower cholesterol, ward off hardening of the arteries, and help maintain healthy blood pressure levels, according to a study published in the Evidence-Based Complementary and Alternative Medicine.

Pro tip: Eat your onions raw whenever you can for better benefits; a Journal of Agricultural and Food Chemistry study found the cholesterol-lowering properties were stronger in onions that were raw compared to those eaten cooked. Think: pico de gallo, sliced onions on sandwiches and burgers, or served in a Greek cucumber and tomato salad.

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If you love spaghetti and meatballs, swapping in veggies for grains should be your go-to move if you have diabetes. “Zucchini noodles and spaghetti squash are both easy and delicious ways to lower the amount of carbohydrates in some of your favorite dishes,” says Zanini.

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Zanini is a huge fan of green tea—and with good reason. Because it is hydrating and filling, green tea can help prevent overeating, which will both stabilize blood sugar levels and aid weight loss efforts by boosting feelings of satiety. “This drink also increases your metabolism and reduces fat storage,” Zanini adds.

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“Oats contain a type of fiber called beta-glucan, which seems to have an anti-diabetic effect,” explains Newgent. Specifically, a review published in Vascular Health and Risk Management concluded that beta-glucans help to reduce high blood sugar and blood pressure, adding, “I advise people with diabetes to steer clear of added sugars by enjoying savory rather than sweet oatmeal.” Try making oatmeal overnight with one of our overnight oats recipes for weight loss.

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Check out the power of the cauliflower. Grate it up, and cauliflower rice is a great low-carb substitute for refined white rice, which can help keep your blood sugar levels more stable. Plus, cauliflower is rich in sulforaphane: a compound which a Science Translational Medicine study found can inhibit glucose production in cells and improves glucose tolerance in rodents on high-fat or high-fructose diet.

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You may not think much of broccoli sprouts when they pop up on your salad or sandwich, but these little guys are a powerful anti-inflammatory. They’re packed with sulforaphane, which may help protect against cancer according to a study published in Cancer Prevention Research. Rich in fiber, broccoli sprouts are “a potent detoxifier and play a role in decreasing cancer risk,” says Nicole Anziani, MS, RD, CDN, CDE and Clinical Manager at Fit4D.

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“Edamame delivers a unique nutrition profile that could offer multiple benefits for those living with diabetes,” Jenna Braddock, RDN, CSSD, sports dietitian and blogger at MakeHealthyEasy. “First, the fiber content of one cup is a staggering 10 grams, which could be very helpful in regulating blood sugar spikes and also contributes to reducing risk for heart disease. Second, as a plant-based source of protein, it could help reduce disease risk factors when it replaces meat in the diet. Lastly, edamame is a good source of the essential nutrient choline, and research shows that 9 out of ten Americans don’t get enough of in the diet. Choline is important for helping to reduce homocysteine levels in the blood, a marker connected to increased risk of heart disease and connected to vascular disease in diabetes.”

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Instead of reaching for pretzels, chips, or another high-carb, high-calorie snack, carrots make for a healthy, low-calorie alternative. They are packed with vitamins C, D, E, and K, and the antioxidant beta-carotene, and make for a good low-carb snack when dunked in hummus or guacamole.

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Eggs are a great source of protein. Anziani recommends opting for pasture-raised, organic omega-3 eggs. “The yolk will concentrate the omega-3 fed to the chickens,” she says, adding that these eggs are “a good source of choline and protein, but limit to under five per week.”

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Instead of choosing starchier veggies that can raise blood sugar, Anziani likes tomatoes to add to a salad or as a snack for a flavorful option that’s low-calorie. They are also a good source of the antioxidant lycopene, which can help fight inflammation.

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These fatty fish are some of the healthiest cold water fish, says Anziani. “[Sardines are] extremely convenient to eat when packaged as boneless and skinless in extra virgin olive oil,” she says. Pour them over a salad with the olive oil dressing for a boost of healthy fats and protein to keep your blood sugar stable.

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Instead of fattier cheese or mayo, Anziani recommends hummus as a dip for veggies or low-carb crackers. “[Hummus] contains protein and a lot of taste for lower glycemic snacking,” she says.

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Although vegetarians might have a tougher time getting protein in their diet, Anziani recommends organic tofu. Tofus absorbs the flavor of whatever it is cooked with, making it extremely versatile. Another high-protein option is tempeh, a fermented soy protein that can replace animal protein. However, those with a thyroid condition should only consume tofu or tempeh two to three times a week.

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Anziani says that although sweet potatoes are starchy, they’re rich in beta-carotene, which is converted into the essential vitamin A. Sweet potatoes are also lower on the glycemic index than regular white potatoes, cementing their place among the best foods for diabetics. Treat sweet potatoes as your main starch for the meal and stick to a serving size—about ½ a cup baked or roasted. Keep the skin on for extra fiber.

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MCT oil, named for the medium-chain triglycerides, a type of fatty acids, has been praised for its brain-boosting benefits, but it can also be used in small amounts to replace other fat sources. “MCT oil can be used in smoothies or drizzled over salads,” Anziani says, “It is tasteless and may be used as fuel preferentially, versus being stored as fat.”

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Stock up on fresh pumpkin and pumpkin puree during the fall season. This super squash is rich in beta-carotene and adds a boost of seasonal flavor. “It can be a nice addition to oatmeal, yogurt, smoothies, or cooked as the starch component of dinner,” Anziani says.

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Watching your blood sugar doesn’t mean you have to give up dessert entirely. Dark chocolate that’s 70% cacao or above can have health benefits without spiking blood sugar; just pay attention to the ingredients and nutrition label. “One ounce or square can be consumed per day to strategically lower the stress hormone cortisol and keep milk chocolate cravings at bay,” Anziani, says. Cacao is also rich in antioxidants, which can help fight inflammation.

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Even diabetics can enjoy pasta. Shirataki noodles are made from yam flour for a low-carb and super low-calorie option. “These noodles have 0-20 calories per package and can be prepared in meals that would call for carby noodles,” Anziani says.

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“All vegetables are good sources of nutrition but dark green leafy vegetables like kale, spinach, bok choy, mustard, and broccoli provide vitamins like A, C, E, K and folate as well as fiber, iron and several minerals like calcium,” Byron Richard, MS, RD, CDE, Clinical Nutrition Manager UC San Diego Health, says, “Leafy greens, as most non-starchy vegetables, have a low GI are low in calories and carbohydrates.”

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Celery is an alkaline food that makes for an easy snack; Anziani likes that celery is nearly calorie-free. Slice up some celery to dip in hummus or fill with almond or peanut butter.

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Smoothies, especially those with a lot of fruit, can have too much sugar for diabetics. But a good high-quality, low-sugar vegan protein powder can be an excellent meal replacement when shaken with unsweetened almond or coconut milk says Anziani. We like Vega One All-In-One Nutritional Shake Blend ($51.99 for large tun on Amazon). Each scoop is 137 calories, 11 grams of carbs, 2 grams of sugar, 6 grams of fiber and 15 grams of protein. Blend a low-sugar, high-protein smoothie with spinach, chia seeds, unsweetened almond milk, and a handful of berries for sweetness.

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Bitter melons aren’t all that common; after all, as the name suggests, they are very bitter, Anziani says. However, she adds that it has been proven to lower blood sugar. A study published in the Journal of Ethnopharmacology found that 2,000 milligrams of bitter melon a day lowers blood glucose levels in people with type 2 diabetes.

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Instead of sodas and sweetened beverages, which can pack up to 40 grams of sugar per serving and can wreak havoc on blood sugar levels, Anziani recommends opting for unsweetened seltzer instead. Try a low-calorie flavored brand like Spindrift, or buy plain club soda or seltzer and flavor yourself with a squeeze of lemon, lime, or fresh mint sprigs.

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Nuts are some of the best foods for diabetics since they are low in carbs, high in healthy fats, and high in fiber. Walnuts are one of the best nuts available because of their high omega-3 content Anziani says—one serving (about ¼ a cup) has almost 3 grams of omega-3s. Just be sure to stick to one serving size so as not to go overboard on calories.

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Like other beans, chickpeas are a high-fiber legume that can be eaten instead of animal protein, Anziani recommends. Roasted and seasoned chickpeas also make for a good high-fiber, low-carb snack compared to other high glycemic options such as pretzels and potato chips.

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Instead of other high-carb crackers, opt for high-fiber flax crackers. They’re an excellent base for hummus, guacamole, or turkey slices. We like Mary’s Gone Crackers Super Seed Crackers which are just 160 calories per serving and have 19 grams of carbs, 3 grams of fiber, 0 grams of sugar, and 3 grams of protein.

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Bone broth is rich in collagen, which can make for a protein-packed and satiating snack and one of the best foods for diabetics, Anziani says. Sip some warm broth for an afternoon snack to keep you satisfied until dinnertime. We like Pacific Foods for a tasty and affordable option.

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Combining proteins are key in keeping your blood sugar down while also leaving you feeling satisfied. Anziani recommends a lean protein like chicken because it’s nearly pure protein, highly satiating, and versatile for a variety of recipes. “A good portion of protein is a palm-sized piece at meals, or about 22 grams per meal,” she says.

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You don’t have to give up rice entirely if you’re diabetic. Anziani likes wild rice because it’s high in fiber. She says it’s an ancient grain that is actually a grass and is high in manganese, zinc, iron, and folate.

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Red, green, orange, and yellow bell peppers aren’t just colorful additions to your salad; they can be a blood sugar-friendly snack all on their own. They have a sweeter taste without the sugar content of most fruit (about 3 grams of sugar per medium bell pepper). Anziani also likes how they are rich in vitamin C and also have a satisfying crunch. Slice them up and enjoy them as a snack with hummus or guacamole.

90,000 Ten Best Fruits and Berries You Can Eat for Diabetes • INMYROOM FOOD

Unfortunately, in
our days more and more often we hear about such a disease as sugar
diabetes, which imposes strict restrictions on the usual menu. Eager to downgrade
blood sugar levels, diabetics often limit their intake
fruits, but to date it has been established that many of them are not
not only are not harmful, but even useful for the treatment of this disease. The main thing is
close glycemic control
index and number of servings, but if you have any doubts about
a particular product, it is best to discuss your diet with your doctor.

For today
of the review, we have selected 10 fruits that, subject to the aforementioned conditions
able to support the body with diabetes.

1. Grapefruit

According to many
experts, grapefruit is recognized as the most antidiabetic fruit due to
the content of the special substance naringenin, which increases the susceptibility
diabetics to their own insulin, normalizes cholesterol levels and
promotes weight loss. Low glycemic index, vitamins C and P, beneficial
fiber – grapefruit has a lot of merit for diabetics.We advise daily
eat 200-300 grams of pulp both fresh and in the form of a smoothie and
juices.

2. Orange

Following his
citrus counterpart, the list of the healthiest fruits for diabetes also includes
orange containing a large amount of beta-carotene, lutein and vitamins A, C
and E. Folic acid and potassium, also included in its composition, can help
normalize blood pressure, and soluble fiber helps maintain
blood sugar levels are under control and cholesterol levels are lowered.Do not forget
about the amount – 200 grams of pulp per day will be beneficial.

3. Strawberry

Nothing is not
comparable to a serving of strawberries in quality
sweet healthy snack! Like many berries, strawberries scored low
glycemic index and a powerful complex of antioxidants that stimulate
immunity, neutralize harmful metabolic by-products. Antioxidants in
berries are also beneficial for vision by providing protection against retinal degeneration and
diabetic cataract.And although strawberries can be enjoyed endlessly,
experts recommend limiting the portion to 250 grams of berries per day.

4. Cherry

With one of
the lowest glycemic indices among all berries, cherries also scored high
the content of antioxidants and a whole cocktail of nutrients: beta-carotene,
vitamin C, potassium, fiber and folate. Cherries contain and are useful for
diabetics anthocyanins – substances that help lower blood sugar levels for
by increasing the production of insulin.Half a cup of cherries can be recommended in
as a daily portion of nutrients.

5. Peaches

The sweet taste of juicy ripe peaches is an affordable and healthy pleasure for
patients with diabetes. These fruits are just a storehouse of fiber, antioxidants,
immunostimulating vitamin C and special phenolic compounds that improve
metabolism at the cellular level. Of course, like other fruits, lean on
peaches with diabetes are not worth it – only one fruit is required for a healing effect
in a day.

6. Pears

Pears also
can be considered a cure for diabetes. These fruits are rich in vitamins A, B1, B2, C,
E and fiber, which helps regulate blood sugar. Pears
help lower cholesterol levels, strengthen the immune system and improve
digestive health. In addition, pears are low in carbohydrates and
use is especially beneficial for people with type 2 diabetes, increasing
general insulin sensitivity.

7. Plums

Serving Size
0.5 cups of dark plums daily can significantly help in the struggle for
blood sugar levels. The presence of anthocyanins, ellagic acid and hydrolyzable
The tannins in plums makes these fruits extremely beneficial for diabetics.
Plums also help control the conversion of carbohydrates to blood sugar and
cope with excessive thirst and frequent urination – problems common
among diabetics.

8.Apples

In the West there is a saying “For an apple a day – and you won’t need a doctor.” It is also relevant for the treatment of diabetes – juicy fruits are rich in soluble fiber, vitamin C and antioxidants. Like pears, apples contain pectin, which helps cleanse the body from the inside out. Pectin can also reduce insulin requirements by up to 35 percent. In addition, apples help prevent heart attacks, reduce the risk of cancer and protect vision, which is so vulnerable among people with diabetes.Permitted serving: 1 medium apple per day.

9. Blueberries

These berries
able to help diabetic patients due to the content of tannins and
glycosides that regulate blood sugar levels. It is also generally known that
blueberries help preserve vision, including protecting the retina from development
diabetic microangiopathy, strengthening blood vessels and normalizing circulation
blood. Particularly beneficial for diabetes
blueberry tea made from fresh or dried berries infused with
boiling water.

10.Kiwi

To joy
fans of this fruit, a positive relationship was found between
consumption of kiwi and lowering blood sugar levels. Kiwis contain vitamin C, E
and A, flavonoids, potassium and large amounts of beta-carotene, which provides
protection against free radicals and improves overall health.

Also, eating
kiwi a day, we recharge the body with a lot of fiber, which
helps control blood sugar levels and lowers cholesterol levels.

Fruit consumption in diabetes: fresh, dried fruits, preserved

Diabetes mellitus can be successfully controlled with the right diet. Certain foods help keep sugar levels in the normal range.

With the wrong diet, any treatment will not bring the desired results. An excess of carbohydrates leads to a disruption in the process of digesting food, preventing insulin from being produced correctly. It is important for diabetics to control their diet by monitoring glucose levels and adjusting the intake of certain foods.

Can you eat fruits for diabetes?

Bread unit (XE) is the main indicator that was developed specifically for people with this disease. Nutritionists took as its basis a certain amount of food, equal to 10 carbohydrates. Each XE increases the concentration of glucose in the body. To eliminate it, cells need 1.5 units of insulin. On average, each diabetic should consume no more than 22-24 XE.

The second indicator for people with diabetes is the glycemic index.It shows the breakdown and metabolic rate of carbohydrates from a particular product.

These indicators help everyone with diabetes mellitus to adjust their own diet and choose the right foods.

It is not worth giving up fruit with such a disease. This is a real storehouse of vitamins, useful trace elements and minerals. However, there are fruits that are high in sugars. It is their use that should be minimized.

When choosing fruits, it is necessary to study in detail their glycemic index and sugar concentration. Allowed to eat:

  • grapefruit;
  • apricots;
  • plum;
  • cherry plum;
  • black currant;
  • 90,091 grenades;

  • blueberries.

Attention! Nutritionists recommend choosing fruits with a slight acidity. They have a neutral effect on sugar levels.

The list of prohibited fruits includes pineapple, melon, watermelon, banana and mango. In case of illness, it is better to exclude foods that cause sudden surges in glucose, even at low doses. It is important for diabetics to constantly consult a doctor. Only he will be able to see the features of the course of the disease and stop any pathologies in time.

Dried fruits

In diabetes, a controversial issue of dried fruit often arises. By their structure and composition, they are the same fruit, only with the absence of water. Thus, they become more concentrated in comparison to the “real” weight.That is why dried fruits cannot be called useful. They should be treated in the same way as fresh food, carefully studying the glycemic index.

Diabetics need to consume them in small quantities, with prior permission from the attending physician. You can use them for making jelly or stewed fruit.

Preservation

It is strictly forbidden to consume canned fruits with diabetes. This is due to the amount of added sugar and other ingredients.As a result, the total amount of carbohydrates and glucose rises. Therefore, such products will not only be harmful, but also dangerous for the body.

Attention! Canned vegetables can be consumed in large quantities without fear for your health. This is due to the addition of a large amount of acid and salt when making spins.

Diabetes mellitus of any type is not a sentence, but only a disease. Timely sugar control and harmonious food choices will lead to a fulfilling life.You can eat your favorite fruits after checking your GI and glucose levels.

Diabetes mellitus nutritional advice

Food and dishes

Recommended

Limited

Deleted

Bread and flour products

Rye, protein-bran,

(average 100 g per day)

Protein-wheat, wheat from 2nd grade flour.

Uncomfortable flour products by reducing the amount of bread.

Bread and puff pastry products.

Soups

Vegetable (cabbage soup, borsch, beetroot, vegetable okroshka)

Meat okroshka; weak low-fat meat, fish and mushroom broths with vegetables, permitted cereals, potatoes, meatballs.

Strong, fatty milk broths with semolina, rice, noodles.

Meat and poultry

Lean beef, veal, boiled tongue.

Edged and meat pork, lamb, rabbit, chickens, turkey in boiled, stewed and fried after boiling, chopped and in pieces.

Fatty varieties, duck, goose, smoked meats, liver; most sausages, including diet sausage; sausages; canned food.

Fish

Low-fat types, boiled, baked.

Fried fish, canned fish in its own juice and tomato.

Fatty species and varieties of fish, salted; canned food in oil; caviar.

Dairy products

Milk and fermented milk drinks, cottage cheese (1.0-1.5% fat)

Semi-fat cottage cheese and dishes made from it; unsalted, low-fat cheese.

Salted cheeses, sweet curd cheeses, cream, sour cream.

Groats

Buckwheat, barley, millet, oatmeal, pearl barley. Legumes (beans, peas). Durum cereal pasta.

Rice and semolina are severely restricted.

Vegetables

Vegetables containing less than 5% carbohydrates are preferred (cabbage, squash, pumpkin, lettuce, cucumber, tomato, eggplant).Raw, boiled, baked, stewed vegetables.

Potatoes, taking into account the norm of carbohydrates. Carbohydrates are also taken into account in carrots, beets, green peas. Fried vegetables.

Salted and pickled vegetables

Fruits, sweet dishes, sweets

Fresh

fruits and berries of sweet and sour varieties.

Honey 1 teaspoon in the morning. Jelly, sambuca, mousse, xylitol, sorbitol or saccharin candies. Fruit icecream.

Grapes,

raisins, bananas, figs, dates; sugar, jam, candy, ice cream

Sauces and spices

Tomato

sauce or ketchup, horseradish, mustard.

Non-fat

on weak meat, fish, mushroom broths, vegetable broth. Pepper.

Fat

hot, salty sauces.

Drinks

Coffee with

milk (no more than 2 cups per day), tea, juices from vegetables, low-sweet fruits and berries, rosehip broth, cranberry juice.

Compotes

lemonades with sweeteners.

Grape

and other sweet juices, sugar-based lemonades.

Fats

Vegetable oils – for dishes

(no more than 2 tablespoons per day)

Unsalted

butter and ghee.

Meat

and cooking oils.

Eggs

1 egg 2-3 times

per week, soft-boiled.

Protein

omelets

Snacks

Vinaigrette, fresh vegetable salads, vegetable caviar,

squash, seafood salads.

Soaked herring,

meat, jellied fish,

lean beef

jelly

Salads and

snacks from

mayonnaise

What foods can be consumed with diabetes mellitus types 1 and 2

Diabetes is a dangerous disease that can lead to very serious negative consequences.It is important for a person suffering from this disease not only to engage in treatment, but to lead a healthy lifestyle, to follow a diet. The disease can develop in an elderly person, a young person and even a child. Despite the fact that the disease is serious, with constant monitoring, competent treatment, proper nutrition, you can live happily ever after with such a disease. In order to bring blood sugar back to normal, normalize well-being and eliminate unpleasant symptoms, it is important to know which foods can be consumed with diabetes and which cannot.

Nutritional features in diabetes

If the diet of a diabetic includes all food indiscriminately, then this will regularly lead to a deterioration in well-being.

The diet that a patient with diabetes must follow, like the diet of any person, must comply with well-known rules:

  • It is necessary to limit the amount of carbohydrates consumed.
  • Avoid fatty, spicy, fried foods.
  • It is necessary to reduce the calorie intake.
  • Reduce the amount of glucose and fructose intake.
  • Replace sugar in the diet with naturally occurring sweeteners.
  • Eat more vegetables, unsweetened fruits.
  • Refuse from sugary, carbonated, alcoholic drinks.
  • Reduce salt intake.
  • Eat boiled or steamed food.

It is strictly forbidden to eat:

  1. Sugar.
  2. Smoked products, pickles.
  3. Baking.
  4. Fatty fish, fatty meat.
  5. Chips.
  6. Seeds.
  7. High fat dairy products.
  8. Sweets.
  9. Jam.
  10. Canned food.
  11. Mayonnaise.
  12. Juices.
  13. Compotes.

If you do not follow a diet and eat prohibited foods with diabetes mellitus (and what is there with diabetes, even in a healthy person such a situation is possible), then serious consequences will ensue, some of them develop over several years, and others in a matter of hours, and can pose a threat to the patient’s life.For example, one of the complications is hyperosmolar coma. This condition develops imperceptibly, asymptomatically, in a few hours, and can be fatal. Another serious complication is retinopathy. The retina of the eye is affected, which leads to its further detachment and blindness. Also, non-compliance with the diet leads to problems with blood vessels, the nervous system, the appearance of ulcers and abscesses on the lower extremities, which can result in gangrene and amputation. The list of consequences is quite long.

What foods can you eat for type 1 diabetes?

The patient’s diet also depends on the type of diabetes.In the first, insulin-dependent, type of diet should be more stringent.

Approved foods for type 1 diabetes:

  1. Unsweetened berries and fruits.
  2. Low-fat dairy products.
  3. Sweeteners.
  4. Legumes.
  5. Bran bread.
  6. Any vegetables.
  7. Lean fish and lean meat.

What foods can you eat for type 2 diabetes?

If type 2 diabetes was detected at an early stage, then proper nutrition in this case can be a complete treatment of the disease.

Approved foods for type 2 diabetes:

  1. Eggs.
  2. Meat.
  3. Fish.
  4. Mushrooms.
  5. Diabetic sweets.
  6. Berries, fruits with a low glycemic index.
  7. Vegetables.
  8. Smoothie.

Proper nutrition in diabetes will improve your well-being, avoid complications and prolong your life.

90,000 What fruits and vegetables can you eat with diabetes? | Question-Answer

“Persimmons and grapes contain a lot of carbohydrates and greatly increase blood sugar levels,” explains the chief freelance endocrinologist of the Ministry of Health of the Chelyabinsk Region Valeria Tyulganova .- Also banned melons and watermelons. By the way, it depends on which watermelon it gets, because it happens that you can buy not sugar, then you can buy a couple of pieces. Certain varieties of pears and bananas are prohibited for diabetics. One banana is two bread units, which is 24 grams of carbohydrate. Patients with type I diabetes can use them, but then it is necessary to add insulin to this amount of carbohydrates. In general, with diabetes of any type, it is better to choose those fruits that contain as little carbohydrates as possible, that is, sweet and sour. For example, grapefruit, tangerine, apples, etc.”.

Cherry contains a limited amount of carbohydrates and calories. Being a natural antioxidant, it becomes an excellent prevention of diseases of the cardiovascular system, prevents the formation of malignant neoplasms in chronic diabetes mellitus. Another exotic fruit that is indispensable for diabetics is the date. There is sugar in the composition of kiwi, but experts have come to the conclusion that the indicator of plant fiber, which is useful for diabetes, is much higher in it.

“Everything is possible from vegetables, except for potatoes,” notes Valeria Tyulganova. – The fact is that it contains a lot of carbohydrates. For diabetics, we recommend eating potatoes no more than four times a week, and not in the form of mashed potatoes: they are liquid, quickly absorbed and immediately increases sugar in the body. The most useful is baked potatoes, they retain potassium. Patients often ask me how they can pamper themselves with food. Seasonings, various spices are allowed, so you can experiment with the same meat, but the meat should be lean.It can be turkey, chicken, beef, occasionally pork, but only those pieces where there is absolutely no fat. ”

See also:

90,000 sugar-free fruit for diabetes mellitus

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Reviews about Diafast from those who purchased the original, allows you to get a real picture of the effectiveness and dynamics of treatment. They confirm that it was possible to normalize the blood glucose level and keep it without severe dietary restrictions (the diet is not canceled, it is just that the diet becomes more varied and rich).

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What fruits can be used for type 2 diabetes. Glycemic index when choosing fruits for diabetes. Recommendations for the use of fruit juices for type 2 diabetes. The content of light carbohydrates in fruits negatively affects the health of people with diabetes.It is this argument that has been refuted by mainstream medicine. Long-term research has led to the conclusion that the correct intake of fruits by diabetics improves and stabilizes their condition. The ability to eat fruits for type 2 diabetes, what you can eat, the value of the glycemic index. Prohibited and allowed products, dried fruits. Freshly squeezed juices are not recommended for diabetes mellitus due to the high concentration of fructose in them. A self-prepared drink should be diluted with water in a 1: 1 ratio.The main danger of juices is their lack of fiber. If, after consuming them, blood sugar rises by 3 mmol / l or more, such fruit should be discarded. The consumption of fruits with an average glycemic index is allowed only in a state of stable diabetes compensation. About dried fruits. For diabetes, choose fruits that are the slowest to raise blood glucose after meals and are high in fiber. Fiber, despite the fact that it is a complex carbohydrate, does not affect sugar performance, it is not broken down into simple saccharides.What fruits and dried fruits can you eat with diabetes? 06/18/2020 Even young children know that fruits are not only tasty, but also healthy. But how do they affect the body in diabetes? Which ones are most beneficial? Can they do any harm? Diet for diabetes – how to calculate the menu, what foods can be consumed. List of permitted and prohibited foods with high blood sugar. Diabetes mellitus is a disease that affects millions of people. It requires a special diet.In this article, we’ll discuss foods that increase and lower blood sugar and provide general nutritional guidelines. What fruits can you eat with diabetes. Unfortunately, sweet fruits (bananas, mangoes, peaches) will have to be discarded. Sour varieties of apples (1 fruit per day), oranges are allowed. What fruits are allowed for diabetics. To control blood sugar, when forming a diet, you need to take into account the glycemic index of various fruits and vegetables. Failure to comply with the diet can lead to an exacerbation of the disease.Diabetics can be allowed such fruits and berries. If, after reading this article, you still have questions regarding nutrition in diabetes mellitus, write in the comments at the bottom of this article, I will be happy to advise you. Join our diabetics community on Viber! Click here and connect (completely free). Diabetics need to eat fruits and berries in the first half of the day, until 13-14 hours, since for the rest of the day you will be able to eliminate drops in blood sugar. And at least twice a day, measure the blood sugar level with a glucometer.It is better to eat fruits or berries separately from the main meal during snacks. Consider a group of healthy and allowed fruits for type 2 diabetics. It includes fruits and berries that have a low glycemic index. Namely: apples of any kind, pears, plums, pomegranates, apricots and peaches. How fruits and berries reduce the risk of diabetes. Scientists at the Harvard School of Public Health analyzed the food diaries of nearly 190,000 subjects from 1984 to 2008. They found that those who ate blueberries, prunes, grapes, and apples at least twice a week had a 23% lower risk of developing type 2 diabetes compared to those who ate these fruits once a month or less. …This finding surprised many experts, since grapes and apples contain a fairly high concentration of fructose. Antioxidants and other phytonutrients fight the inflammation that accompanies diabetes and other chronic diseases. For people suffering from diabetes mellitus, a diet rich in vegetables, fruits and proteins is recommended. Following the principles of nutrition, the exclusion of some and the predominance of other foods will help control blood sugar levels. For people suffering from diabetes mellitus, a diet rich in vegetables, fruits and proteins is recommended.Following the principles of healthy snacks, avoiding some foods and dominating others, will help control blood sugar levels, which will save you from complications. Zdravsiti will tell you about ten of the healthiest foods to include in your diet. Journalists of Komsomolskaya Pravda, together with nutritionist-nutritionist Natalya Belyaeva, figured out which foods for type 2 diabetes are allowed, and which are taboo. A person diagnosed with type 2 diabetes mellitus is able to maintain normal blood glucose levels only with the help of special food.Lactose is milk sugar and foods that contain high amounts of lactose. Therefore, fruits, dried fruits, honey should be limited in consumption (15 grams of fructose per day). For example, very sweet fruits (bananas, pears, grapes) should be excluded. It is better to give preference to berries. Diabetes Diet: Basic Nutrition Rules, Glycemic Index, Allowed Foods, Diet Recommendations for Type 1 and Type 2 Diabetes, Prohibited Foods. ❗❗❗ Sample Daily Diet ᐈᐈᐈ Read more about the diabetes diet on avatar-medical.In type 1 and type 2 diabetes, the reasons for the rise in blood sugar are different. With CD-1, the cells of the pancreas that produce insulin are destroyed, due to which the body experiences a significant deficiency of this hormone, and it is compensated by the administration of insulin preparations. Sour and sweet-sour berries and fruits can be consumed daily, but not more than 200-300 g, taking into account their glycemic index.

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Prevention of diabetes mellitus is proper nutrition

Diet in diabetes mellitus.

How to eat in case of diabetes mellitus?

Diabetes mellitus is a metabolic disease in which the normal functioning of all internal organs is affected and the work of almost the entire body is disrupted.There are many reasons for the manifestation of diabetes, but the main problem is due to sugar. Therefore, diabetics are not advised to consume foods containing sugar. They quickly raise blood glucose levels. These include preserves, honey, jams, cakes, sweets, pastries, sugar and other sweets. You also need to limit the use of sweet fruits and berries, these are: grapes, bananas, dates, raisins, apricots. In severe diabetes, these foods must be completely eliminated from the diet, and in the initial to moderate degree, small amounts of sweets are acceptable, but blood sugar levels must be monitored regularly.Instead of sweets, flavored sugar substitutes are recommended – xylitol and sorbitol in small quantities. The progression of diabetes mellitus is also greatly influenced by the content of fatty foods in the diet. Therefore, patients should limit the use of not only sweets, but also fatty foods. The total amount of fat in the daily diet should not exceed 40 grams. Fatty foods – butter and vegetable oil, lard, animal fats, margarine, fatty meat, chicken skin, sausages, mayonnaise, fatty cheeses, sour cream and others.Fried and smoked foods, canned food and pickles, spices, peppers, mustard and alcoholic beverages should be completely excluded from the diet. Diabetics are also advised to limit the consumption of foods containing a large amount of complex carbohydrates. There are many complex carbohydrates in grains, pasta, rice and semolina. Milk sugar – lactose, which is found in all dairy products, is quickly absorbed by the body. Therefore, the patient’s diet should contain no more than half a liter of dairy products per day.What can you eat with diabetes mellitus, if it seems that there is nothing left to satisfy your hunger. Some patients, immediately after the diagnosis of diabetes mellitus, begin to eat separately, prepare dietary meals for themselves and refuse to participate in family feasts. There is no special need for this, you just need to strictly adhere to certain rules and include in your diet only those foods that are useful. And such products will help to cope with the disease not only for the patient, but also prevent the onset of illness for all family members.Here is a list of foods that should be in the diet of a patient with diabetes mellitus:

1. Buckwheat and oatmeal, coarsely ground brown bread. These foods contain more B vitamins and are absorbed more slowly in the gastrointestinal tract. Always try to eat unrefined foods. Refined products include premium flour and all products made from it, sunflower oil, sugar, polished rice.

2. Vegetables and fruits. Vegetables and fruits, poor in carbohydrates, are allowed to be consumed in unlimited quantities.Such vegetables include all types of white cabbage and cauliflower, tomatoes, cucumbers, zucchini, spinach, and lemons, cranberries, pomegranates, lingonberries, red currants and others are useful from fruits. Carbohydrate-rich vegetables and fruits in the diet should be limited. So, beets and carrots – up to 250 gr. per day, potatoes – up to 300 gr., mushrooms up to 100 gr. From fruits, it is necessary to give preference to apples, grapefruits, peaches, limiting their consumption to 400 gr. per day. All types of herbs, onions, garlic should be consumed as much as possible.

3. Lean beef and poultry. Soups made with lean meat broth can be consumed 2 times a week. It is recommended to include boiled poultry or beef in the diet daily up to 100 grams, they cover the body’s need for proteins and vitamins.

4. Seafood. Include fish up to 150 grams in your daily diet. Many delicious dishes can be prepared from fish and seafood. Boil them and simmer, but don’t fry them.

5. Dairy products. Milk patients with diabetes can be drunk only with the permission of a doctor.And fermented milk products such as kefir, yogurt, curdled milk no more than 2 glasses a day. Low-fat cheese can be eaten in small quantities. Curd contains a lot of calcium and phosphorus, which are beneficial for improving liver function and fat metabolism. Low-fat cottage cheese in an amount of no more than 200 gr. per day it is useful to include in the diet of a diabetic.

6. Drinks. With diabetes, it is better to drink all types of tea, natural coffee, tomato juice. The use of natural fruit juices should be limited as they are high in simple carbohydrates.You can drink freshly squeezed juices diluted with water in three times the amount.

In diabetes, strictly follow the principles of fractional nutrition.