It must be sad to not be allowed to have all the flavorful sugary foods. Well, it’s not all bad because sugar is not great for overall health, especially when consumed in high quantities, which is usually the case with packed foods, pastries, sugary drinks, and just about any other food that appeals to the palate. The solution - you need not look beyond your fridge where you should store fruits – sweet and healthy.
Most fruits are safe for diabetic people even though that’s not a popular opinion. Fruits are packed with important vitamins and minerals in addition to fiber, which is known to regulate blood sugar levels and reduce the risk of type-2 diabetes. Some of the best fruits for diabetes contain high amounts of fiber. Fibrous foods fill you up thereby decreasing hunger and untimely cravings. Tracking your food intake is essential as well as optimizing the portion size.
The best way to ensure a proper diet that helps you control your blood sugar levels is to consult a nutritionist. Get FITFEAST for personalized diet plans based on your needs and preferences.
7 Best Fruits for Diabetics
Before anything else, berries are simply delicious. It is alright for people with diabetes to indulge in strawberries, blueberries, mulberries, cranberries, blackberries, grapes, and others but in moderation. According to the leading health associations of the world, berries are one of the best foods for diabetes control because they contain vitamins and fiber in addition to having a low Glycemic Index (GI). 3/4th of a cup of fresh berries contains a little over 60 calories and just over 15 grams of carbs. Have them with non-fat yogurt every day for breakfast or as dessert.
As summers approach, peaches are about to decorate the fruit baskets at the local vendors or the superstores. Peaches are a diabetes superfood that should be in your diet. They are packed with Vitamin A, Vitamin C, fiber, and potassium. Delicious and fairly easy to eat, there’s no need to skin them. Cut them up and have them with iced tea for a refreshing drink. Or prepare a smoothie by mixing a few slices of peaches with low-fat buttermilk, cinnamon, ginger, and ice.
Of course! How can apples not be on the list of foods for diabetics? The axiom that we hear so often – an apple a day keeps the doctor away - is true. They say that apples are better at waking you up in the morning than coffee, which means that you can very well start your day with an apple. If, in case, you can’t, carry one with you so that you can munch on it whenever you feel hungry. An average apple contains 21 grams of carbohydrates and just 77 calories. Moreover, apples are a great source of Vitamin C in addition to being packed with fiber. Having them with their skins is beneficial, especially for diabetic people, because it contains a lot of antioxidants.
This fruit doesn’t make a good first appearance – the brown fuzzy peel is nothing to look at. But what’s inside is irresistible. The bright green fruit is packed with Vitamin C, potassium, and fiber. A large kiwi contains around 12 grams of carbs and just 56 calories. This is why kiwis are on the list of foods for diabetics. Kiwis can be stored for up to 3 weeks in your refrigerator but you will hardly be able to let them be for that long.
Oranges are delicious and one orange a day can satiate your body’s need for Vitamin C. They contain potassium and folate that help in normalizing your blood pressure. Their Glycemic Index is low, which means they are easily digested. One average orange contains just 15 grams of carbs and just over 60 calories. Plus, there are so many varieties of oranges from which you can choose. Grapefruit is another great food to add to your diabetes diet.
Pears are on the list of fruits for diabetics because they are an excellent source of fiber and are packed with Vitamin K. The good thing about pears is that their texture and flavor improves as they age after being picked. You can store them at room temperature until they are ripe and good for consumption. Once they are ripe, they can be stored in the refrigerator. Spinach is one of the best vegetables for diabetics and should be in your diet. Slice up a pear and have it with your spinach salad for a tasty treat.
Last but not the least, tart cherries have a low Glycemic Index, which makes them one of the best foods for diabetes control. A whole cup of tart cherries contains only around 80 calories and just 20 grams of carbs. They are especially good at fighting inflammation since they are high in antioxidants. Therefore, cherries help fight cancer and heart disease among other diseases. While cherries are available fresh, canned, frozen or dried, you should go for fresh cherries only cause others can spike your blood sugar.
