If you’re someone with diabetes looking to improve your health (or maintain good health in general), you might be aware of the fact that monitoring your diet remains a crucial piece to the puzzle of good health as someone with diabetes.
One of the biggest myths that many people with diabetes believe is that they must completely remove fruit from their diets due to the presence of natural sugar. While it’s true that fruit does contain natural sugar, it does not mean that as a diabetic, you cannot eat fruit. Fruits are a vital part of a healthy diet, but some fruits contain high amounts of sugar and can cause blood sugar levels to spike.
Fortunately, there are several fruits that are low in sugar and can be beneficial for people with diabetes. Some of the best fruits for diabetics include berries, citrus fruits, apples, and avocados. These fruits are rich in fiber, vitamins, and antioxidants, which can help regulate blood sugar levels and promote overall health. Fruit is recommended for people with diabetes by the National Institute of Diabetes and Digestive and Kidney Diseases as part of a balanced diet. In this guide, we’ll be going through tips that people with diabetes can follow so they can make better choices when incorporating fruit into their diet.
What Fruits Are Good for Diabetics? – Here’s Our List of Fruits Good for Diabetes
The best way to determine whether or not a particular type of fruit can be incorporated safely into a healthy diet for people with diabetes is to measure the amount of sugar present in the fruit and where it lies on the glycemic index.
Citrus fruits are considered low glycemic fruits, making them a good choice for people with diabetes. Citrus fruits like oranges, lemons, limes, and grapefruits are rich in fiber, vitamin C, and other beneficial nutrients. They are also relatively low in sugar compared to other fruits like bananas or grapes. The fiber in citrus fruits can help slow down the absorption of sugar in the bloodstream, which can help regulate blood sugar levels. However, it's still important to consume citrus fruits in moderation and to balance them with other healthy foods as part of a well-rounded diet.
Berries are considered low glycemic fruits, with a GI score of 40 or less. Berries such as strawberries, raspberries, blueberries, and blackberries are all low in sugar and high in fiber, vitamins, and antioxidants. The fiber in berries helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes in blood sugar levels. Berries are also rich in antioxidants such as anthocyanins and flavonoids, which have been shown to improve insulin sensitivity and reduce inflammation. Berries are recommended as one of the top super fruits for people with diabetes, according to the American Diabetes Association.
Apples are rich in fiber, which helps slow blood sugar spikes. This makes them a good choice for people with diabetes. The fiber in an apple can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. Apples contain natural sugars that can provide a quick energy boost without causing a rapid spike in blood sugar levels, thanks to their low glycemic index.
Pears are similar to apples in terms of sugar content and their high fiber and can be a healthy addition to a diet for people with diabetes. A medium-sized pear contains about 6 grams of fiber that can help slow down the absorption of sugar into the bloodstream.
Avocados are a nutrient-dense fruit that is low in carbohydrates and high in healthy fats and fiber. The healthy fats in avocados, such as monounsaturated and polyunsaturated fats, can help improve insulin sensitivity and regulate blood sugar levels. The high fiber content in avocados can also help slow down the absorption of carbohydrates into the bloodstream, preventing rapid spikes in blood sugar levels.
In addition, avocados are a good source of several important vitamins and minerals, such as vitamin C, vitamin K, potassium, and magnesium, which can help support overall health and well-being. However, it's important to consume avocados in moderation, as they are also high in calories. One serving of avocado is about one-third of a medium avocado or two tablespoons of mashed avocado.
Other fruits that remain great choices for people with diabetes include:
Tips for Incorporating Low Glycemic Fruits into Your Diet
Although the fruits listed above are great options for people with diabetes looking to eat more fruit, that doesn’t mean you can eat as much as you want. Here are some tips for incorporating fruit into a healthy diabetic diet.
Avoid Fruit Juice
Generally speaking, we advise people with diabetes to steer clear of drinking fruit juice. Drinking fruit juice with a meal (or on it’s own) has been proven to spike blood sugar levels, which you definitely want to avoid as someone with diabetes.
Eat Your Fruit With Fats and Proteins
If you still want to enjoy the satisfaction of eating fruit but want to refrain from overindulging, a good idea is to consume fruit while consuming fat or protein, like Greek yogurt or cheese. Fats and proteins are more satiating than carbohydrates, which means they will make you feel fuller after consuming them.
Fruits to Avoid – Highest Glycemic Index Fruits
The fruits that are highest on the glycemic index are definitely the fruits you want to avoid if you have diabetes. These fruits include:
Dried Fruits – Not Recommended for People with Diabetes
Dried fruits are among the highest on the glycemic index, due to the fact that dried fruit is very high in sugar. This is because dried fruit is smaller and more concentrated in sugar when compared to fresh fruits. For these reasons, people with diabetes should avoid fruits like raisins, dried cranberries, and dried apricots.
Want to Achieve Better Diabetic Health? Consider Viasox
Of course, a healthy diet is only one aspect of keeping up a healthy lifestyle for someone with diabetes. People with diabetes know that foot health is another important thing to monitor in order to lead a healthy lifestyle.
With this in mind, we always recommend wearing Viasox diabetic socks. Wearing diabetic socks helps to improve blood flow, decrease painful swelling and discomfort, and decrease numbness and tingling in your feet (a common symptom that many people with diabetes suffer from).
Viasox uses a comfortable, non-binding fit and features odor-resistant and antimicrobial materials – which help to reduce the risk of infection, leaving you with happier, healthier feet.The best part? Viasox has dozens of fun styles, so you don’t have to sacrifice your personality to have a healthier lifestyle.