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. These fruity jewels are also a good source of fiber. These fruits can be purchased fresh, canned, frozen, or dried. According to the USDA, one delicious, powerhouse kiwi has 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). Eating mostly low-GI foods can help you keep control of your blood sugar. When you eat dried or processed fruit, check the label. Harvard T.H. Foods that are low on the scale raise it slowly. It’s full of vitamins, minerals, and powerful plant compounds called phytochemicals. A candy bar with a GI of 55 may have a GL of 22.1, which is high. According to the ADA, berries are a diabetes superfood because they're packed with antioxidants and fiber. If you've never tried a kiwi, you may not know that its fuzzy brown peel hides a zesty bright green fruit. 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). See how one patient learned to manage her weight and diet. Apricots are a sweet summer fruit staple and a wonderful addition to your diabetes meal plan. Fruit has carbohydrates and a form of natural sugar called fructose, which can raise your blood sugar levels. These favorites are low-carb, low on the glycemic index, and good for your diabetes diet plan. RELATED: 7 Decadent Cake Recipes for People With Diabetes. Store your pears at room temperature until they're ripe and perfect for eating (they can then be stowed in the refrigerator), recommends USA Pears. Stick to the produce aisle and the freezer section of your grocery store. Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. WebMD does not provide medical advice, diagnosis or treatment. Plus, unlike most fruit, they actually improve in texture and flavor after they're picked. So it’s important to count the carbs you eat and balance them with medicine, diet, and lifestyle choices. Here's a tasty treat: Slice up a pear and toss it into your next spinach salad. Portion size is key. Many fruits are high in fiber, too. One cup of fresh blueberries has 84 calories and 21 grams (g) of carbohydrates, according to the U.S. Department of Agriculture (USDA). © 1996-2020 Everyday Health, Inc. Instead of two servings forÂ. One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. All rights reserved. Because they have carbohydrates, fruits will raise your blood sugar. So experts also use glycemic load (GL), a measurement that involves portion size as well as the GI number, to give more details about these effects. An apple a day really might keep the doctor away. Small steps can make a big difference in your blood sugar levels. One cup of cherries has 52 calories and 12.5 g of carbs, per … Kiwis are available year-round and will last in the refrigerator for up to seven days, according to Zespri Kiwifruit. Be sure to: All fruits have vitamins, phytochemicals, and other things that make them good for you. Follow our advice for putting the happy back in happy hour, and shake up a few celeb inspired drinks you can make at home. That's important because diabetes is linked to a higher risk of heart disease and other problems. But the serving size can be very different depending on the type of fruit. One cup of cherries has 52 calories and 12.5 g of carbs, per the USDA, and they may be especially good at fighting inflammation. Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. 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. Processed fruits like applesauce and canned fruit in syrup or juice often have more carbs and can raise your blood sugar higher than fresh fruits. You might have heard that you can’t eat fruit if you have diabetes. Indeed, according to the American 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 the Harvard T.H. The Ultimate Guide to Health and Happiness, Don’t Just Sit There: A Little Exercise Makes Up for a Full Day of Sitting, FDA Watch: Monoclonal Antibody Treatments for COVID-19, Preventive Flu Medication, and an Anti-Nightmare Device Get the Go-Ahead, Tippi Coronavirus: Tips for Living With COVID-19. Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.. Is fruit dangerous for people with diabetes? For example, an orange has a GI of 52 but a glycemic load of 4.4, which is low. Those high on the scale raise it quickly. Research even links drinking lots of fruit juice with a higher risk ofÂ, Spread your fruit out over the day. Because pears are an excellent source of fiber (one medium fruit has nearly 5.5 g or 20 percent of the DV, per the USDA), they make a wise addition to your diabetes meal plan. But it can still be part of your meal plan. Four fresh apricots provide 134 micrograms (mcg) of your daily vitamin A requirement, which is 15 percent of your DV. Chan School of Public Health. A candy bar and a cup of brown rice can have the same GI value. The glycemic index (GI) measures how a food affects your blood sugar. 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. Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. It also has 10 milligrams (mg) of vitamin C, which covers 11 percent of your daily value (DV) for that nutrient, and 285 mg of potassium (6 percent of the DV). RELATED: 7 Healthy Meal Tips for People Managing Type 2 Diabetes. Choose fresh or frozen fruit when you can. Chan School of Public Health. © 2005 - 2019 WebMD LLC. One kiwi also has about 42 calories and 10 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. How Long Does Coronavirus Live On Surfaces? Chan School of Public Health. If you're using the glycemic index (GI) or glycemic 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 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. Fiber slows digestion, helping to prevent blood sugar spikes. Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. Thanks to phytochemicals, eating fruit may lower your risk of heart disease, cancer, and stroke and boost your overall health. The fruit is delicious on its own or tossed into iced tea for a fruity twist. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. Healthiest Fruits for People With Diabetes. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices. A large serving of a low-GI food will usually raise your blood sugar as much as a small amount of a high-GI food. 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 the USDA. Not if you make the right choices. But they may not always be good for you. Be sure to keep nutrition in mind when choosing what to eat. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases, notes a review published in March 2018 in Nutrients. RELATED: 10 Foods to Avoid When You Have Type 2 Diabetes. Chan School of Public Health: “Vegetables and Fruits.”, National Institute of Diabetes and Digestive and Kidney Diseases: “Diabetes, Heart Disease, and Stroke.”Â, Harvard Health Publishing: “Glycemic index for 60+ foods.”, University of California San Francisco Diabetes Center: “Glycemic Index and Glycemic Load.”. By subscribing you agree to the Terms of Use and Privacy Policy. It also makes you feel fuller, which can help you keep a healthy weight. One serving of fruit has 15 grams of carbs. Fiber — which can also be found in some of the 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. See how one patient learned to manage her weight and diet green fruit makes you feel fuller which. To slow digestion and prevent blood sugar levels with diabetes toss it into your next salad. 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