Fruits are a delicious food full of vitamins, fiber and nutrients.
But if you have diabetes and fruits are nature’s candy, eating a lot of high fructose fruits can raise your blood sugar.
You should limit fruit portion sizes even though most fruits have a low glycemic index.
1. Blueberries are rich in antioxidants and low in carbohydrates.
Blueberries and cranberries are full of antioxidants, vitamins, minerals, fiber, low in calories and low in carbohydrates.
3/4 cup of cranberries have only 62 calories and 16 grams of carbohydrates. You can eat blueberries as a dessert.
Blueberries are the fruit with the most antioxidants on the planet.
Eating blueberries helps you improve your ability to memorize.
For 10 surprising health benefits of blueberries click here.
2. Cherries help fight inflammation
Cherries are a low carbohydrate, low glycemic index food.
12 cherries contain only 59 calories and 14 grams of carbohydrates.
Cherries contain more anti-inflammatories than any other fruit.
Cherries are also full of antioxidants, which help fight free radicals.
Cherries occupy the first place among the ideal fruits to be consumed by diabetics. There are many reasons, but one of the main ones is the content of anthocyanins, which increase insulin secretion, something fundamental for a diabetic. The glycemic index is only 22. The recommended amount is half a cup a day.
Consume fresh cherries, avoid canned cherries.
3. Peaches are high in potassium.
Besides being a delicious fruit, peaches contain vitamins A and C, potassium, and are high in fiber.
Peaches are a low calorie fruit.
1 medium peach contains 59 calories.
You can eat peaches before eating or as a dessert.
4. Apricots are high in fiber.
The apricot is a Chinese summer fruit, and a great addition to your diabetic meal menu.
The apricot is a very low calorie fruit and very low in carbohydrates.
One apricot fruit contains only 17 calories and 4 grams of carbohydrates.
Four apricots cover 70% of your vitamin A requirement. This fruit is a great source of fiber.
5. Black plums
It shares many of the benefits of cherries, as it also contains anthocyanins. The glycemic index is 30 and it is recommended to consume half a cup a day. The only problem is that they are not always readily available.
6. Apples
An apple a day really keeps the doctor away. Apples are an excellent choice of fruit.
One apple contains only 54 calories and 14 grams of carbohydrates.
Apples are full of vitamin C and fiber.
Apples are very rich in vitamins, antioxidants and fiber, especially when eaten with the skin on. The glycemic index varies between 30 and 40. The recommended consumption is one apple a day.
Do not remove the peel from your apples, it is full of antioxidants.
7. Avocado or avocado
The glycemic index of avocado is really low, since it does not reach 10. It is a fruit that provides a lot of fiber and monounsaturated fats that are very healthy. It can also be consumed in salads, which gives it a wide range of options. A medium avocado a day is a good option for a person with diabetes.
8. Pears for potassium and fiber
Pears are a low carbohydrate fruit and can be included in a diabetic plan.
They are a great source of potassium and fiber.
Delicious pears are ideal for a diabetic. They have a glycemic index of less than 40 and provide a large amount of vitamins, potassium, are high in antioxidants and a significant amount of fiber. One medium pear a day is highly recommended.
A recipe idea for diabetics is to make a spinach salad with pears.
9. Oranges rich in vitamin C
Oranges are an important source of vitamin C, as well as fiber and antioxidants. The glycemic index is 30 and one orange a day can be consumed. Preferably the fruit should be consumed, but if we are going to drink the juice it has to be at the moment it is squeezed.
10. Grapefruit
Grapefruit is another important source of vitamin C and antioxidants, but it has the added advantage of containing a significant amount of flavonoids.
Flavonoids are not only very important in maintaining a healthy weight, but also increase insulin sensitivity.
This is how they lower blood sugar, a direct action to improve diabetes.
The grapefruit is one of the most recommended fruits. Its glycemic index is approximately 25.
An adequate amount would be a little less than a cup and a little more than half a cup. We remember that the advantage is in the consumption of the fruit and not so much of the juice of the same one, since we lose among other things the fibers.
11. Kiwifruit is low in carbohydrates.
Kiwifruit is a fruit that provides very few carbohydrates and a lot of fiber.
Kiwifruit is high in vitamins C, E and A. It also provides potassium, which is important when blood pressure must be controlled, something that often occurs in diabetics.
Kiwifruit is a fruit high in antioxidants, which help fight free radicals, responsible for aging and degenerative diseases.
The glycemic index of kiwifruit is 55, which is higher than the other fruits we have seen, but still low. One kiwi a day is an excellent idea.