When you are looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table.
Fiber– which can also be found in some of the best vegetables for diabetes, and in full grains-can further benefit your health by promoting feelings of fullness and curbing cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management.
How do you pick the best fruits for diabetes, while some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples-can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more.
When you have diabetes, these steps will help you keep your blood sugar within a healthy range, thereby lowering your risk of certain diabetes complications, including neuropathy (nerve damage), kidney disease, eyesight issues like glaucoma, cataracts, or diabetic retinopathy, and life-threatening illnesses like heart disease and stroke.
1. Berries for a Refreshing Treat and Disease-fighting Antioxidants:
Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to over parent. According to the source, berries are a diabetes super food because they’re packed with antioxidants and fiber. One cup of fresh blueberries has 84 calories and 21 grams of carbohydrates, according to the source. If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt — it makes a great dessert or breakfast for diabetes.
2. Tart Cherries Help Fight Inflammation:
One cup of cherries has 52 calories and 12.5 g of carbs, per the source, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases these fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.
3. Sweet, Juicy Peaches for Metabolism-Boosting Potassium:
Sweet, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates, according to the source. It also has 10 milligrams of vitamin C, which covers 11 percent of your daily value for that nutrient, and 285 mg of potassium. The fruit is delicious on its own or tossed into cool tea for a fruity twist. When you want an easy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.
4. Apricots for a Scrumptious, Fiber-Rich Bite
Apricots are a sweet summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates, per the source. Four fresh apricots provide 134 micrograms of your daily vitamin A requirement, which is 15 percent of your daily value. These fruity jewels are also a good source of fiber. Four apricots have 3 g of fiber, or 10 percent of the daily value. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.
5. Apples for a Quick Fibrous and Vitamin C–Rich Snack:
An apple a day really might keep away the doctor. a medium-size apple is a great fruit choice, with just 95 calories and 25 g of carbs, notes the source. Apples are also loaded with fiber (about 4 g per medium fruit, for 16 percent of your daily value) and offer some vitamin C, with one medium size apple providing 8.73 mg or about 9 percent of the daily value. Don’t peel your apples, though-the skins are nutritious, with extra fiber and heart-protective antioxidants, according to the source.
6. Oranges for a Juicy, Refreshing Source of Vitamin C:
Eat one orange and you’ll get 78 percent of the vitamin C. you need in a day (there are 70 mg of C in one half fruit). This refreshing choice comes in at only 15 g of carbohydrates and 62 calories, as per the source. One half orange also contains folate (40 mcg or 10 percent of the daily value) and potassium (237 mg or 5 percent of the daily value), which may help normalized blood pressure. And while you’re enjoying this juicy treat, do not forget that other citrus fruits, like grapefruit, are also good choices.
7. Pears for Easy Snacking, Plus Vitamin K and Fiber:
pears are an excellent source of fiber. one medium fruit has nearly 5.5 g or 20 percent of the daily value per the source. they make a good addition to your diabetes meal plan. also,unlike most fruit, they actually improve in texture and flavor after they’re picked. Store your pears at room temperature until they’re ripe and perfect for eating, they can then be stored in the refrigerator. Here is a tasty treat: Slice up a pear and toss it into your other spinach salad.
8. Green Kiwi for Potassium, Fiber, and Vitamin C :
If you have never tried a kiwi, you may not know that its fuzzy brown peel hides a zesty bright green fruit. According to the source, one delicious, powerhouse kiwi has 215 mg of potassium which 5 percent of the daily value, 64 mg of vitamin C which 71 percent of the daily value and 2 g of fiber which 8 percent of the daily value. One kiwi also has about 42 calories and 10 g of carbohydrates, so it is a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to seven days.
The next time you have a desiring for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — you can take it into a diabetes-friendly smoothie or keep it simple and put it into your bag to munch on while you’re on the go.
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