Fruit is not off-limits if you have type 2 diabetes. It has too many good things going for it, such as fiber and nutrients, along with its natural sweet taste.
These fruits are good choices. Bear in mind that fruit gives you carbs, and “as with any carbohydrate, it’s important to be conscious of serving sizes,” Shira Lenchewski, RD, says. Combining fruit with some protein, such as nonfat or low-fat yogurt or a few nuts, also helps.
“This super fruit actually has everything,” says Lynn A. Maarouf, RD, nutrition educator at the Stark Diabetes Center at the University of Texas Medical Branch. “It supplies adequate beta-carotene and vitamin C to meet your day-to-day requirements and is an outstanding source of potassium (an anti-oxidant which can help lower high blood pressure).”
Portion Size: 1/3 of a melon
Nutritional Info: 60 calories, 15 grams of carbs
One serving of strawberries provides you 100% of your day-to-day requirement of vitamin C.
“Also, these sweet berries include potassium, which assist keep blood pressure down, and fiber, makings you feel full longer while keeping blood sugar levels in check,” Maarouf says.
In a recent research study, people who ate strawberries in addition to white bread required less insulin to steady their blood sugar level, compared with individuals who ate just the white bread.
“The research recommends it’s the polyphenols in strawberries that may slow down the food digestion of basic carbohydrates, therefore requiring less insulin to stabilize blood glucose,” Lenchewski states.
Portion Size: 1 cup
Nutritional Info: 60 calories, 15 grams of carbohydrates
These small tangerine hybrids are high in both vitamin C and folate, which has been revealed to enhance blood glucose control in individuals with type 2 diabetes.
“They fit perfectly into a backpack or briefcase, and they have a peeling that slides off quickly, making them an easy afternoon treat that’s sweet enough to keep you away from the vending devices,” Maarouf states.
Portion Size: 2
Nutritional Info: 70 calories, 18 grams of carbohydrates
See also: Can Diabetics Drink Fruit Juices?
Thought about a veggie or a fruit (depending on whom you ask), something makes sure — this red member of the nightshade household is filled with lycopene, a natural chemical that gives the tomato its bright color. Prepared tomatoes are richer in lycopene than raw tomatoes.
“It’s an effective antioxidant that is related to reducing LDL ‘bad’ cholesterol levels and decreasing the risk of heart disease, two diabetes-related conditions,” Lenchewski states.
Portion Size: 1 cup
Nutritional Info: 30 calories; 8 grams of carbs
“While avocado may not enter your mind when we think of fruits, it’s a terrific low-sugar option,” Lenchewski says. “Although avocado is high in fat, it’s mostly polyunsaturated fat, which provides a variety of anti-inflammatory advantages.”
Portion Size: half an avocado
Nutritional Info: 140 calories, 8 grams of carbs
These dark-colored berries are rich in anthocyanins. “Since these antioxidants protect body tissues from oxidative damage, they play an important role in preserving heart health,” Lenchewski says.
Maarouf includes that the anthocyanin substances can help raise HDL (“excellent”) cholesterol while reducing LDL (“bad”) cholesterol.
“Blackberries are likewise a great source of vitamin C, potassium, and fiber — almost 8 grams, which implies it includes more fiber than the majority of cereals and breads on the marketplace,” she states.
Portion Size: 1 cup
Nutritional Info: 70 calories, 15 grams of carbohydrates
When individuals with diabetes are trying to find something good to eat, they’ll believe “anything but the banana,” Maarouf says. “While a whole banana (depending upon the size) might be a shade over 30 carbohydrates, it could be simply 10 carbs more than a flour tortilla or an average slice of bread,” she says.
“Looking at the bigger picture, bananas are a terrific source of potassium and magnesium, which can also assist keep your blood pressure under control.”
Just like the clementine, the banana comes neatly packaged by nature. You can toss it into a bag as-is. “And if you include a cereal bar, you have a breakfast with enough carbs to keep your blood glucose — and your brain — from crashing prior to lunch time,” Maarouf states.
Portion Size: 1 medium banana (about 7 inches long)
Nutritional Info: 105 calories, 27 grams of carbohydrates
Also read: What is the Best Cereal for Diabetics?