List Of Fruits For Diabetics Type 2 – Diabetes is a common condition in which the body cannot regulate the amount of glucose present in its blood. Everyday functions like eating and sleeping have harmful effects on a person’s health with time when glucose levels are high in the blood. The most common cause of this disorder is stress, and making good food choices can help you manage your blood sugar levels. Fruits for Diabetics Type 2 is a list of fruits that are great for diabetics to include in their daily diet. They can be eaten by themselves or mixed with other foods that contain less sugar and less fat to increase the nutritional content of meals and to reduce the chances of sudden weight gain.
THE BEST FRUITS FOR TYPE 2 DIABETES
Have you recently been diagnosed with type 2 diabetes? You’re probably wondering how to navigate diet changes, and we know how hard that can be. You might have asked yourself if you can still eat fruit since it’s high in sugar, and the answer is yes! Fruit is full of good things, like vitamins, minerals, and fiber. While fruit is still good for you, you do need to eat it in moderation since it can be high in sugar and carbohydrates. We’ve got a list of the best fruits for type 2 diabetes, fruits to avoid, and how to incorporate them into your diet.
Best Fruits for Type 2 Diabetes
Fruit contains carbohydrates, which are what diabetics need to moderate and keep track of in their diet. While figuring out the amount of carbs in fruit is important, you should also consider the benefits of each type of fruit when choosing what to eat. Fruit contains antioxidants, which reduce the damage of cells. Whole fruit also contains fiber. Fiber fills you up without raising your blood sugar, which is important for type 2 diabetics. Here’s a list of the best fruits for type 2 diabetes:
- Berries – Strawberries, blueberries, blackberries, and raspberries – Full of antioxidants, fiber, and vitamins plus low on the glycemic index
- Apples – Full of antioxidants, fiber, and vitamin C
- Citrus – Oranges, lemons, limes, and grapefruit – Contain folate, potassium, and vitamin C plus low on the glycemic index
- Apricots – Contain vitamin A and fiber
- Cantaloupe – Contain vitamin C and antioxidants
- Peaches – Contain vitamins A and C, potassium, and fiber
- Pears – Contain fiber and vitamin K
- Kiwis – fiber, potassium, and vitamin C
Fruits that Should be Eaten in Moderation
While fruit is definitely beneficial in a type 2 diabetes diet, you need to consider portion size with everything. Typically, the serving size for fruit is 15 grams of carbs. The list below is fruit that type 2 diabetics can have but should eat in moderation:
- Cherries – Roughly 1 cherry has 1 gram of carbs. Portion size is 15 cherries.
- Grapes – Similar to cherries. 1 grape virtually has 1 gram of carbs. Portion size is 15 grapes.
- Pineapples – High on the glycemic index. Portion size is 0.5 cup.
- Bananas – Contains same amount of carbs in 1 whole banana that is in 2 portions of fruit. Portion size is half a banana.
- Mangos – Can be high on the glycemic index. Portion size is 0.5 cup.
- Watermelon – High on the glycemic index. Portion size is 1.25 cups.
Diabetics should also avoid dried fruit. They contain a large amount of carbs for a much smaller portion size, which won’t fill you up as much as fresh fruit. Fruit juice should also be avoided since it contains high amounts of sugar and carbs, due to the fact that it takes multiple fruits to make 8 ounces of fruit juice.
Since everyone is different, you should work with your healthcare provider on a plan designed just for you. Just keep in mind that you can have fruit as long as you count the carbs and watch your sugar intake!
5 Fruits That Are Best For Diabetes
Which Fruits are good for diabetes
A common myth about diabetes is that people with the disease should not eat fruits. If you have diabetes, someone would have advised you to avoid fruits. The reason is that fruits have carbohydrates and fructose (natural sugar) and can impact your blood sugar levels.
But here is something people do not know. All fruits are rich sources of vitamins, minerals, and phytochemicals (powerful plant compounds). People with diabetes are at higher risks of chronic diseases. These nutrients help your body fight inflammation and reduce the risk of chronic diseases like heart diseases, stroke, etc. Some fruits also have high fiber content. Fiber slows down digestion and helps manage blood sugar levels.
Of course, it does not mean a person with diabetes can have all kinds of fruits and as much as they want. So the question remains, which fruits are good for diabetes? This article covers everything about the best fruits for diabetes and has a list of fruits for diabetics to eat.
Before talking about fruits good for diabetes, let us understand the effect of fruits on blood sugar.
How Does Fruit Affect Blood Sugar?
Fruits, by nature, have carbohydrates and fructose that are known to cause a spike in blood sugar levels. However, some fruits also have other nutrients and fiber. As a result of the combination, those fruits do not cause sudden glucose spikes and are healthy for diabetes.
Carbs are not the only factor to consider in fruits for diabetes. Glycemic index (GI) and glycemic load (GL) are equally important. They determine how quickly any food can raise blood sugar levels based on how fast it is digested and released into the bloodstream. Low Glycemic Index-GI and -GL fruits are the best fruits for diabetes patients.
With GI and GL, portion size is the key. With the right portion size, you can incorporate all fruits into a healthy and balanced diet. Dieticians recommend having two servings of fruits for diabetic patients. One serving refers to half a cup.
Healthy Ways to Eat Fruit for Diabetes
Healthily eating fruits is as essential as eating healthy fruits. When we eat fruits, we often miss out on the right way to eat them. Here are a few tips to healthily eat fruits for diabetic patients.
- Eat fresh fruits and not canned fruits: Instead of picking up canned fruits that contain sugar syrup, opt for fresh or frozen fruits. They have maximum nutrients intact and no added sugars. Also, have fruits with edible skin like apples, peers, etc., without peeling the skin.
- Watch your portion size: Have small or medium-sized fruits or a maximum of two-three servings of fruits during the day.
- Watch your portion size, especially with dried fruits: Dried fruits like raisins have high carbs and sugar. Individuals with diabetes must be mindful and eat no more than two tablespoons a day.
- Be careful with fruit juices and smoothies: In addition to reducing the fiber content of fruits, fruit juices and smoothies contain added sugars. It is best to have whole fruits instead of juices and smoothies for people with diabetes.
- Distribute fruits throughout the day: Instead of having two servings of fruits for breakfast, you can have one serving in breakfast and another in the afternoon as snacks.
List of fruits for diabetics to eat
Taking carbohydrate content and GI value of fruits into consideration and consuming them in the recommended portion make all fruits good for diabetes. However, some fruits are better than others. Here is a list of fruits people with diabetes must consider.
1. Fruits with edible skin – Apples, pears, and peaches
Fruits with edible skin have high fiber content. Fiber helps manage blood sugar levels and keeps your stomach full, aiding in weight loss. These fruits lie in the lower GI and GL scale ranges, making them the best fruits for people with diabetes. Also read about is apple good for diabetes.
2. Brightly-colored fruits – Berries and cherries
Doctors suggest colorful fruits are good for health. All varieties of berries and cherries are not only brightly-colored but are also high in antioxidants and fiber. They fight inflammation caused by chronic diseases like diabetes.
3. Citrus fruits – Oranges and grapefruits
Citrus fruits are a great source of vitamin C that boosts immunity and heals wounds. It helps in diabetes, as high sugar levels lead to slow healing of wounds. They are also rich in fiber. As they come in the form of slices, they also help in portion control.
4. Apricots
Apricots good for diabetes and rich in fiber and low on carbs, making them a good addition to the diet. They are also high in antioxidants that lower oxidative stress caused by high sugar levels.
5. Kiwi
Kiwi good for diabetes and offers high nutritional benefits. It is rich in potassium, low in calories, and has water weight. Not only is kiwi good for hydration, but its seeds also add fiber that manages blood glucose levels. Inositol is a compound present in kiwi that makes your body sensitive to insulin, making it a good choice for diabetes.
Low-GI Fruits
Portion control is essential for diabetes. However, low-GI fruits can be consumed a little extra as they do not cause glucose spikes. And they can help people with diabetes manage their sweet tooth.
Here is a list of low-GI fruits good for diabetes:
- Apples
- Pears
- Peaches
- Blackberries
- Cherries
- Plums
- Avocados
- Grapefruit
High-GI Fruits
Fruits with a high GI are advised to be eaten in moderation for diabetes patients. They are not harmful, but excessive portion control must be maintained to avoid sudden glucose spikes.
Here is a list of high-GI fruits that an individual with diabetes must be mindful of eating:
- Watermelons
- Mangoes
- Pineapples
- Dried dates
5 Fruits to Eat If You Have Diabetes
If you live with type 1 or type 2 diabetes, you may be swiping left on fruits like pineapple and grapes. But while they’re not great candidates for an exclusive fruit relationship, a little sampling doesn’t hurt every now and then.
In fact, in moderation and paired with healthy fats or protein, most fruits can be part of a healthy eating plan. All fruit is packed with soluble fiber, vitamins, and minerals you’ll want to load up on.
So, instead of ruling out certain types of fruit, just keep track of their carbohydrate content and where they rank in terms of glycemic index (GI) and glycemic load (GL) and adjust your portion sizes accordingly.
What is the glycemic index?
Glycemic load takes into account both the GI and the grams of carbohydrates in each serving. Foods that have both a low GI and a low GL are better for controlling blood sugar levels.
Some experts recommend using glycemic load as a better predictor of the effect a food will have on blood sugar levels.
The fruits listed below are your dietary MVPs. You’ll want to celebrate their greatness by hoisting them in the air… or just by eating them regularly. All of them have a GI of 55 or below and a GL under 10 per serving.
1. Apples
GI: 36
GL: 6
Apples provide healthy fiber, which is important for, you know, staying regular. They’re tasty on their own or with a tablespoon of all-natural peanut butter.
2. Bananas
GI: 52
GL: 10
Bananas are an inexpensive and delicious way to get some potassium and vitamin C.
Be sure to eat your bananas as soon as they’re ripe (or even while they’re still a little green). The longer they sit and the browner they get, the sweeter they become. True story — according to a 1992 study, this raises the sugar content and the GI.
Remember that half a medium banana is the recommended serving size.
3. Pears
GI: 30
GL: 7
Pre-PEAR yourself! Pears are loaded with antioxidants, vitamins, and minerals. And red-skinned pears contain carotenoids, which are thought to reduce the risk of certain cancers and eye disease. What’s not to love?
4. Prunes (pitted)
GI: 29
GL: 10
In addition to possibly being your grandma’s favorite fruit, prunes are one of the lowest-GI fruits. Plus, they’re a natural remedy for constipation and are rich in antioxidants. Generally, two to three prunes is considered a serving.
5. Strawberries
GI: 25
GL: 3
Sweet, sweet berries are actually very low on the GI index. Eating 1 cup of strawberries can also protect your heart, increase your HDL (good) cholesterol level, and decrease your LDL (bad) cholesterol level.
Best Fruits to Eat if You Have Diabetes
At some point, you may have heard that you cannot eat fruit if you have diabetes. Or. maybe someone told you that you can eat fruit, just not extra-sweet ones like grapes or watermelon.
Neither of these statements is entirely true. You can enjoy fruit if you have diabetes, but you simply need to make strategic decisions about which fruits to eat and how much.
This article explains the ways that fruit can impact diabetes, both positively and negatively, as well as which fruits to favor or limit—and why.
Pros and Cons of Eating Fruit if You Have Diabetes
Fruits have many health benefits, some of which are helpful to people living with diabetes. But, there are also potential risks to eating fruit, particularly in your blood sugar is not controlled.
Pros
There are many “pros” to eating fruit if you have diabetes. Some are nutritionally dense and others contain compounds that help reduce inflammation and damage caused by free radicals.
Among the benefits of adding fruit to a diabetes-friendly diet are:
- Fiber: Dietary fiber is the portion of plant-based foods that cannot be completely broken down by digestive enzymes. Fiber is beneficial in helping prevent blood sugar spikes, reducing blood cholesterol, and increasing satiety (the feeling of fullness) to help control appetite.
- Vitamins and minerals: Potassium in fruits like bananas, citrus, melons, and, apricots can help reduce blood pressure. Vitamin C and folic acid in citrus fruits help promote wound healing increase brain function and boost immunity.
- Antioxidants: Antioxidants such as anthocyanins found in berries, cherries, and red grapes can help thwart cell damage and may potentially slow the progression of certain chronic diseases, including heart disease. Other antioxidant-rich foods include peaches, figs, pears, guava, oranges, apricots, mango, cantaloupe, and papaya,
When choosing fruit, you’ll want to think about portion size, convenience, cost, and flavor. But it is also important to consider the health benefits as well.
Cons
On the flip side, there are potential risks to eating fruit if you have diabetes. In most cases, the benefits will outweigh the risks as long as you maintain portion control and avoid overconsumption.
Even so, be aware of the following “cons” if you have diabetes:
- Fructose: Fruit contains carbohydrates. Carbohydrates—whether from bread, milk, yogurt, potatoes, or fruit—get broken down during digestion and turn into sugar (glucose). The main type of carbohydrate in fruit is a natural sugar called fructose. Eating too much fructose can have the same effect as eating too much table sugar.
- Excess potassium: If you are on a potassium-restricted diet for diabetic nephropathy (diabetes-related kidney disease), you may need to restrict your intake of citrus fruits, bananas, apricots, and certain melons. These fruits are loaded with potassium.
- Interactions: Citrus fruit like grapefruit and Seville oranges can interact with drugs like statins, steroids, and certain blood pressure medications, making them less effective.
For these reasons, people with diabetes need to monitor how many carbs they eat and advise their healthcare provider about any drugs they take to avoid interactions.
Choose Fruit With a Lower Glycemic Index
The American Diabetes Association (ADA) recommends that you choose fruits that have a low glycemic index (GI). The glycemic index is used as a reference to measure how much a carbohydrate-containing food raises your blood glucose. A high GI food will raise blood glucose more than a medium or low GI food.
Here is how certain fruits compare on the glycemic index:
- Low GI (55 or less): Apples, pears, mango, blueberries, strawberries, kiwi, grapefruit, pears, nectarines, and oranges
- Moderate GI (55 to 69): Cherries, mango, papaya, and grapes
- High GI (70 or greater): Watermelon and pineapple
Most fruits have a low to moderate GI, except pineapple and watermelon. That doesn’t mean you can never eat pineapple or watermelon unless it causes a blood sugar spike.
It is also important to note that fructose levels tend to increase the more that fruit ripens, amplifying its impact on your blood sugar.
Even so, some nutritious foods have a higher GI than foods with little nutritional value. As such, don’t use a food’s GI as the sole determining factor as to which you should eat. A healthy diet should always be balanced to meet your daily nutritional needs.