What Are The Best Fruit Choices
The best choice is fresh fruit, according to the ADA. They also recommend frozen or canned fruit that does not have added sugars. Check the food labels for added sugar, and be aware that sugar has many different names on labels. This includes cane sugar, invert sugar, corn sweetener, dextran, and high fructose corn syrup.
Recommended fresh fruits include:
- 2017 study of random controlled trials suggested that the consumption of 100 percent fruit juice is not associated with increased risk of diabetes. However, the study also notes that more detailed research is needed to understand the effect of 100 percent fruit juice on regulation and maintenance of blood glucose levels.
The ADA recommends only drinking juice in small portions about 4 ounces or less a day. They also recommend checking the label to be sure its 100 percent fruit juice with no added sugar.
In general, eating whole fruit with dietary fiber is recommended over juice. The fiber in whole fruit delays digestion. This delay will not only help you feel full, but it will also not spike blood sugar levels as quickly as if you had consumed the fruit in juice form.
Avoid Dried Fruit And Fruit Juices
Dried fruit, especially if it is sweetened,;is;higher in carbohydrates per serving than natural whole fruit. It also contains more sugar because sugars are often added for flavor and can be lower in fiber;if the skin has been removed.;Just four tablespoons of raisins will cost you: 120 calories, 32 grams of carbohydrates, and 24 grams of sugar.
It’s also best to avoid all fruit juices. Even 100% fruit juice causes instant spikes in blood sugars because the flesh of the fruit, which contains fiber, is discarded. It is also easy to drink an excess amount of calories without realizing it. For example, 1 cup of 100% fruit juice contains;130 calories, 33 grams of carbohydrates, and 28 grams of sugar.
Instead of dried fruit or fruit juice, opt for whole fruitfresh, frozen, or cannedwithout added syrups or sugars.
Dietary Benefits From Citrus Fruits
As you may have noticed, some of the most beneficial fruits for diabetics are citrus fruits. Grapefruit, limes, lemons, and oranges are known for their strong taste that isnt always pleasant for everyone.
However, these fruits bring you plenty of health benefits and should be included in most diets. Citrus fruits are primarily rich in vitamin C which boosts your immune system. They also contain vitamin B , magnesium, copper, phosphorous, and more. Theyre known for their anti-inflammatory and antioxidant effects.
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What Physical Activities Should I Do If I Have Diabetes
Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity.
Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.
Forget About Eating Oily Breaded Fried Foods
You may have a weakness for fried foods like french fries, fried chicken, and potato chips, but satisfying this craving another way will be better for your health in the long run. Fried foods typically soak up tons of oil, which equates to lots of extra calories and many are coated in breading first, jacking up the numbers even more. Overdoing the greasy stuff can pack on the pounds and cause;blood-sugar chaos, says Kimberlain. Not only do these foods initially spike blood sugar, they can leave it high over a long period of time. Fat takes longer to digest, so it keeps blood sugar elevated, she says. To make matters even worse, some foods are deep-fried in hydrogenated oils that are laden with trans fats.
For the same flavor without the fat and calories, Kimberlain suggests finding new ways to prepare the fried foods you like, such as baking, roasting, or grilling . You can even make baked fried chicken, she says. Air fryers are popular now as well, so there’s that option, too. And if you don’t have an air fryer, I have a little convection oven that works just the same. I make baked fries in there that taste so crispy, you’d think they were fried.
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Know Which Foods Should Be Staples In Your Diabetes Diet
Kathy Honick, RN, CDCES, a diabetes educator at Mercy Diabetes and Nutrition Center in Washington, Missouri, provides additional details about what you should keep in your pantry and refrigerator:
- Fruits and vegetables are usually good choices, but enjoy fruit in moderation. Your healthcare team can tell you what in moderation means for you.
- Nonstarchy vegetables are a good choice. These include spinach, carrots, broccoli, and green beans.
- Eat whole-grain foods, such as brown rice, whole-wheat bread, and whole-wheat pasta.
- Include legumes like lentils, kidney, or pinto beans in your meal plans.
- Choose fish over meat two to three times a week.
- For meat, choose lean pork or beef, or chicken or turkey with the skin removed.
- Dairy is important, but go for nonfat versions, even for ice cream.
The Best Vegetables For Diabetes
As per the experts, the following should be the type of vegetables that you should include in your daily diet if you are a diabetes patient:
- Green, leafy vegetables, which can be eaten raw or can be included in the diet
- Vegetables that are full of all the essential minerals and nutrients
- Vegetables that have a low glycemic index or carbohydrate content
- Vegetables that are low in sodium and do not contain too much of added salt or preservatives in them.
Following is a list of the most recommended vegetables that you must include in your diet if you have diabetes:
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Fruits High In Carbohydrates
According to Diabetes UK, the amount of carbs a person eats has the most impact on their blood sugar levels.
If a person is following a low carb diet, they should identify which carbs they are eating that are low in nutrients or unhealthy in other ways and cut those out first. Fresh fruit carries many health benefits, so it may not be first on the list.
This table outlines the carb content in several fruits compared with other high carb foods:
Centers for Disease Control and Prevention state that drinking fruit juice during a meal or on its own quickly raises a persons blood sugar levels.
However, the combination of fiber and simple sugars in fruit slows the absorption of sugar into the blood when a person eats whole fruits.
A 2013 research paper looked at how fruit consumption affects the likelihood that a person will develop type 2 diabetes.
The results showed that people who consumed more whole fruit were less likely to develop the condition. People who drank larger amounts of fruit juice were more likely to develop the condition.
A 2017 study had similar results. The researchers found that fresh fruit consumption reduced a persons risk of developing type 2 diabetes. They also found that people with diabetes who ate fresh fruit regularly had a lower risk of developing cardiovascular conditions or dying.
A person can also include dried fruit in their diet, as long as it was not dried with added sugar.
- packed in its own juices
- no added sugar
Healthy Ways To Eat Fruit
Small steps can make a big difference in your blood sugar levels. Be sure to:
- Watch your portion sizes, especially with dried fruit. Two tablespoons of raisins have the same amount of carbs as a small apple.
- Choose fresh or frozen fruit when you can. 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.
- When you eat dried or processed fruit, check the label. Many have added sugar, and serving sizes can be very small.
- Go easy on the fruit juice. Itâs high in carbs: Eight ounces of apple juice has 29 grams of carbs. And it doesnât have fiber to slow digestion and prevent blood sugar spikes like whole fruit does. Research even links drinking lots of fruit juice with a higher risk of type 2 diabetes.
- Spread your fruit out over the day. Instead of two servings for breakfast, have one at breakfast and another at lunch or as a snack.
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Stay Safe When Blood Glucose Is High
If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.
The Best Fruits For Diabetics And How Much You Should Eat
- Yes, diabetics can eat fruit, but it’s important to pay careful attention to your fruit intake.;
- Even though fruit is a carbohydrate high in sugar, which can spike blood sugar, it also is high in fiber, which can help regulate blood sugar.;
- Fresh fruit is better for diabetics than dried fruit or fruit juice here’s which fruits are best to eat and how much you should have each day.;
- This article was;medically reviewed;by Stephanie Redmond, PharmD, a certified diabetes educator and co-founder of;Diabetes Doctor.;
- This story is part of Insider’s guide to Diabetes.;
People with diabetes need to carefully control their diet in order to keep their blood sugar levels in a healthy range.;
When you eat carbohydrates, your body breaks them down into sugar, which enters your blood in order to be used as fuel. For diabetics, who cannot process blood sugar effectively, carbohydrates can raise blood sugar, and because of that, many diabetics try to limit or count carbs, including sugar and other carbs, like those from fruit or grains.;
Fruit is a carbohydrate that contains sugar, and it may spike blood sugar levels if eaten excessively. However, fruit also has a high fiber content, and eating lots of fiber can regulate blood sugar levels and even help prevent type 2 diabetes.;
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The Best Berries For Diabetics
The glycemic index is a scale on which carbohydrate-containing foods are ranked. Foods that have a high score quickly raise blood sugar, while foods with low scores only gradually raise blood sugar. Low ranking foods score below 55. Intermediate-GI foods score between 55 and 70. High GI foods score above 70. Fresh strawberries, blueberries, blackberries and raspberries all have scores below 40.
If you have diabetes, the key to maintaining your blood sugar is to use portion control. Thanks to the low-carbohydrate density of strawberries, you can safely enjoy a 1¼-cup serving. The diabetic exchange for blueberries is 3/4 cup. The diabetic exchange for blackberries is 3/4 cup. The diabetic exchange for raspberries is 1 cup.
Important to note: fruits such as berries contain fructose, a natural sugar that doesnt require insulin to be metabolized, so fruit tends to be well-tolerated. Strive to consume at least two servings of fruit each day, but monitor what works best for you.
Limit Or Eliminate Certain Foods From Your Diet
Honick adds that youre better off cutting back on or avoiding certain foods when youre managing diabetes. These are the types of foods that tend to contribute to weight gain or carry a higher glycemic load, meaning that they can lead to a swift blood sugar spike, according to Harvard University. Nutrition is also an important consideration.
- Avoid junk food, she says. This fare tends to be high in saturated fat and sodium, notes past research. If a food is high in carbohydrates , thats all the more reason to avoid it or enjoy it in moderation and infrequently.
- Sodas;are chock-full of sugar, as are fruit punches and other sugar-sweetened drinks. For example, a 12-ounce container of fruit punch contains a whopping 42 g of sugar, according to the U.S. Department of Agriculture . Diet soda may be acceptable, though some research, including a study published in March 2014 in the American Journal of Nutrition,;has noted that in people without diabetes diet soda may be associated with higher caloric intake and thus weight gain. However, researchers relied on self-reported data and more studies are needed. Your best bet is plain or sparkling water without sugar added, Honick says.
- Sugary snacks, including cookies, cakes, and ice cream, fill you up with empty calories, she says. Choose healthier snack options, such as nonstarchy bell peppers with hummus, instead.
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Snack On Fresh Fruit Instead Of Dried Fruit
Although dried fruit contains fiber and many nutrients, the dehydration process removes the water, so it’s easier to eat more think about how many more raisins than grapes you can eat. While snacking on raisins or dried apricots is better for you than eating a cookie, itll still send your blood sugar soaring. Skip the dried fruit and instead choose whole fruits that are high in fiber, which cause a lower and slower rise in blood glucose .
Watch Out For Added Sugar
When looking for the best fruits for diabetics, keep in mind that many dried fruits have extra sugar added to them. This increases the sugar content and glycemic index even more. Dried cranberries, pineapples, strawberries and mangos are commonly prepared with added sugar. Always check the ingredients label, and steer clear of dried fruits with added sugar.
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Which Fruit Is Best For People With Diabetes
Despite what people often think, all fruit is good for people with diabetes. If fact, dietitians and diabetes educators recommend eating fresh fruit!
Even though fruit is a natural source of sugar, its also packed with fibera type of carbohydrate that helps keep blood sugar steady. Plus, fruit is nutritionally dense, meaning its loaded with important vitamins and minerals such as magnesium, potassium and vitamin C. The extra dose of these nutrients is likely one of the reasons people who regularly eat fruit have extra protection against heart disease, high blood pressure and cancer.
1 cup blueberries: 84 calories, 21 g carbohydrates
High in water and low in carbohydrates, blueberries are definitely a diabetes-friendly pick. Blueberries get their deep blue-purple color from anthocyanins, potent antioxidants that may help prevent heart disease. Just keep the 1-cup serving in mind when you try fresh blueberries in this spinach blueberry salad or blend frozen ones into a berry smoothie. When theyre out of season, choose frozen varietiesjust double-check the ingredient list to make sure theres no added sugar. By the way, these are the best meats for diabetics.
1 small banana: 90 calories, 23 g carbohydrates,
1/3 medium avocado: 73 calories, 12g carbohydrates
1 cup raspberries: 64 calories, 15g carbohydrates
1 cup strawberries: 64 calories, 15g carbohydrates
Preserving Memory And Boosting Mood
helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.
Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure.
Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium stays in the body.
One medium sized banana contains 422 milligrams of potassium.
It is best to try to get potassium from dietary sources, such as bananas. Otherwise, potassium supplements are available to purchase online.
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Add Extra Activity To Your Daily Routine
If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:
- Walk around while you talk on the phone or during TV commercials.
- Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
- Park at the far end of the shopping center parking lot and walk to the store.
- Take the stairs instead of the elevator.
- Make your family outings active, such as a family bike ride or a walk in a park.
If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include
- leg lifts or extensions