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7 Fruits for Diabetics and the Best Ways to Eat Them
Is it true that people with diabetes should avoid eating any food that has a sweet taste? False, since the key to diabetes management is moderation. While there are some dietary restrictions you should follow, you still need to have a balanced meal with fruits and veggies every day. A little sweetness to your life won’t hurt anyone! The good news is most fruits for diabetics are available all year round and taste delicious.
People with diabetes should avoid refined sugar, which can cause a spike in their blood glucose. But the truth is that not all fruits are bad.
Admittedly, there are indeed some fruits that people with diabetes should clear away. These are the ones with high sugar content, such as bananas, watermelons, and mangoes.
A diabetes diet doesn’t have to be bland and lacks sweetness. The main thing is keeping it healthy, rich in nutrients, and low in calories. Read on to discover your choices and how to enjoy fruits for diabetics with your meal.
1. Berries
There are a lot of berries for you to pick from, and they’re all excellent fruits for diabetics to have in moderation. These tiny fruits pack a lot of antioxidants and fibers, which are great for people with this health condition.
You can enjoy berries as they are or use them as a topping for your favorite cereal (as long as it’s whole grain and doesn’t have added sugar).
You can also enjoy berries with your oatmeal. Just skip the instant sort, and go with whole or steel-cut oats. You can even prep these beforehand, so you only need to reheat a portion throughout the week.
2. Cherries
Cherries help fight inflammation and are loaded with antioxidants, earning them a spot on the list of best fruits for diabetics to enjoy.
However, skip the maraschino and candied types, which have added sugar. Instead, go for fresh cherries to liven up a small glass of zero-sugar soda or even have them as a dessert on their own.
Have a sweet tooth to satisfy? You can bake a diabetes-safe cherry pie. Just make sure to use a sugar substitute and choose unsweetened cherries.
3. Peaches
Peaches taste amazing and are considered healthy for diabetics, thanks to their metabolism-boosting potassium and vitamin C.
Pie is always an option if you have enough peaches, but there are other things you can make with these plump and juicy fruits, aside from eating them fresh.
One tasty option is to make your own smoothie with them. Mix peach slices with yogurt and some crushed ice, and stick them in the food processor. You can also add a few dashes of cinnamon for an extra delight.
4. Apples
An apple a day keeps the doctor away, or so they say. Depending on the variety, this fruit has just the right amount of sweetness and sourness. They contain high levels of fiber which can help stabilize blood sugar levels and vitamin C. Leave the skin on if you want to consume extra fiber and its heart-protecting antioxidant properties.
Apples are best eaten whole and fresh. You should avoid processed apple juice, which most likely has a lot of added sugar.
If you’re looking to serve apples in a unique way, you can cut them into chunks and mix them into fresh iced tea. Allow them to soak for a while, then enjoy your delicious, refreshing treat.
5. Pears
Pears have a low glycemic index, so they aren’t likely to spike blood sugar. This fruit has a subtle, understated taste, slightly sweeter than apples. It goes great with other flavors, hence why sliced pears pair well with greens and vinaigrette.
You can also have them as an appetizer with melted goat cheese or as a dessert when baked with cinnamon and other toppings.
6. Oranges
Oranges are another excellent option if you're looking for fruits to enrich your diabetes meal plan. Commonly enjoyed in a glass of juice, this tangy fruit is rich in vitamins that can help strengthen the immune response.
Keep an eye on commercial orange juice that claims to be made with real oranges. These products are always artificially sweetened and have very few fibers left.
If you're bored eating orange slices, switch it up by preparing them as a salad or cookies. You can also make your own orange juice, sweetened with drips of honey or other sugar substitutes.
7. Grapefruit
Grapefruit tastes and smells wonderful with a pleasant balance of bitterness and sweetness. These subtropical fruits are best enjoyed in combination with other ingredients.
One great way to have grapefruit is as a dessert. Just halve them crosswise, fill them with semi-sweet chocolate and some roasted unsalted nuts, and bake them in an oven. You’ll have a delicious ending to just about any meal.
Fruits for Diabetes: Keep in Moderation
Always consult with your doctor to find out just how much of these fruits for diabetics
you can safely enjoy. Remember that moderation is key. Every once in a while, with your doctor permission, you can have a sweet treat. Make it special by combining these fruits with your favorite snacks. Perhaps you’re craving for a fruit sundae? Grab Selecta Creamdae Ube Cup and sprinkle some berries and fruit slices on top.
