When you're 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.
Believe it or not, the notion that fruit is not safe when you need to watchyour A1Cisa popular diabetes myththat has been debunked again and again. Indeed, according to theAmerican Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to theHarvard T.H. Chan School of Public Health。
纤维— which can also be found in some ofthe best vegetables for diabetes, and in whole 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.
So, how do you pick the best fruits for diabetes? While some forms of fruit, likejuice, can be bad for diabetes, whole fruits like浆果, citrus, apricots, and yes, even apples — can be good for yourA1Cand overall health, fighting inflammation, normalizing your blood pressure, and more.
But as with any food in yourdiabetes diet, you have to be smart aboutcounting carbohydratesandtracking what you eat。Portion sizeis key.
Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency tospike your blood sugar。Stick to the produce aisle and the freezer section of your grocery store. If you're usingthe glycemic index (GI)orglycemic load— measures of how foods affect your blood sugar levels — to make dietary decisions, most whole fruits are a good choice because they tend to lie low on these rankings.
When you have diabetes, these steps will help you keep your blood sugar withina healthy range, thereby lowering your risk of certaindiabetes complications, includingneuropathy(nerve damage), kidney disease, eyesight issues likeglaucoma,cataracts, ordiabetic retinopathy, and life-threatening illnesses like heart disease and stroke.
The next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — you can whip it intoa diabetes-friendly smoothieor keep it simple and throw it into your bag to munch on while you're on the go.
Diabetes Diet Tips for The Carb Avoider
Berries for a Refreshing Treat and Disease-Fighting Antioxidants
Whether you loveblueberries,strawberries, or any other type of berry, you have the go-ahead to indulge. According to theADA, berries are adiabetes superfoodbecause they're packed with抗氧化剂and fiber. One cup of freshblueberrieshas 84 calories and 21 grams (g) of carbohydrates, according to theU.S. Department of Agriculture (USDA)。如果哟u 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 orbreakfast for diabetes。
Tart Cherries Help Fight Inflammation
One cup of cherrieshas 52 calories and 12.5 g of carbs, per theUSDA, and they may be especially good atfighting inflammation。酸樱桃也富含抗氧化剂,which may help fight heart disease, cancer, and other diseases, notes areview published in March 2018 inNutrients。These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which canspike your blood sugar, be sure to check the labels.
Sweet, Juicy Peaches for Metabolism-Boosting Potassium
Fragrant, 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 theUSDA。It also has 10 milligrams (mg) ofvitamin C, which covers 11 percent of your daily value (DV) for that nutrient, and 285 mg ofpotassium(6 percent of the DV). The fruit is delicious on its own or tossed into iced tea for a fruity twist. When you want aneasy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch ofcinnamonorginger。
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 theUSDA。Four fresh apricots provide 134 micrograms (mcg) of your dailyvitamin Arequirement, which is 15 percent of your DV. These fruity jewels are alsoa good source of fiber。(Four apricots have 3 g of fiber, or 10 percent of the DV. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.
Apples for a Quick Fibrous and Vitamin C–Rich Snack
Anapplea day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go; a medium-size apple is a great fruit choice, with just 95 calories and 25 g of carbs, notes theUSDA。Apples are also loaded with fiber (about 4 g per medium fruit, for 16 percent of your DV) and offersome vitamin C, with one midsize apple providing 8.73 mg or about 9 percent of the DV. Don't peel your apples, though — the skins are nutritious, with extra fiber and heart-protective antioxidants, according to theHarvard T.H. Chan School of Public Health。
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 medium fruit). This refreshing choice comes in at only 15 g of carbohydrates and 62 calories, per theUSDA。一个中等或ange also containsfolate(40 mcg or 10 percent of the DV) and potassium (237 mg or 5 percent of the DV), which may help normalizeblood pressure。And while you're enjoying this juicy treat, don't forget that other citrus fruits, likegrapefruit, are also great choices.
Pears for Easy Snacking, Plus Vitamin K and Fiber
Because pears are an excellent source of fiber (one medium fruit has nearly 5.5 g or 20 percent of the DV, per theUSDA), they make a wise addition to yourdiabetes meal plan。Plus, unlike most fruit, they actually improve in texture and flavor after they're picked. Store yourpearsat room temperature until they're ripe and perfect for eating (they can then be stowed in the refrigerator), recommendsUSA Pears。Here's a tasty treat: Slice up a pear and toss it into your next spinachsalad。
Zesty Green Kiwi for Potassium, Fiber, and Vitamin C
如果哟u've never tried akiwi, you may not know that its fuzzy brown peel hides a zesty bright green fruit. According to theUSDA, one delicious, powerhousekiwihas 215 mg of potassium (5 percent of the DV), 64 mg of vitamin C (71 percent of the DV) and 2 g of fiber (8 percent of the DV). One kiwi also has about 42 calories and 10 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to seven days, according toZespri Kiwifruit。
RELATED:7 Healthy Meal Tips for People Managing Type 2 Diabetes
Additional reporting byJessica Migala。
