Although this post is based towards diabetes, the information is also relevant to everyone for healthy nutrition.
What fruits are the best for diabetics that do not raise the blood glucose levels? Everyone should be eating more fruit and five a day is a target that would best be achieved for a healthy eating regime. This is just as important if you are diabetic or not. The list below is a guide line to the best fruits suitable.
- The list below is a another example of the best fruits suitable.
It is important, if you have diabetes, that you should be cautious, however, as certain fruit choices may affect blood sugar levels more than others. It’s important to learn which fruits affect you the most, plus how to make smart decisions about which fruits you consume, and understand proper portion sizes.
Types of Fruit to Limit
There are a number of fruits that should only be consumed in limited amounts if you have diabetes. Dried fruits, fruit juices, and fruits that may be high in sugar and low in fiber should generally be limited or avoided.
Dried fruit, while delicious in trail mix and on salads, is a super-concentrated form of whole fruit that goes through a drying process, which results in a food that it’s higher in carbohydrates per serving than fresh, whole fruit. Dried fruits may also contain added sugar and could be lower in fiber if the peels have been removed.
Even 100% fruit juices can cause glucose spikes. The body doesn’t have to do a great deal of work to break down the sugar in juice, thanks to the removal of nearly all the fiber. therefore, is metabolized quickly and raises blood sugar within minutes.
Drinking Juice can also tack on extra calories without affecting your satiety and therefore can work against weight loss efforts and can even promote weight gain.
Researchers in one study found that consumption of whole fruits such as blueberries, grapes, and apples was associated with a reduced risk of type 2 diabetes, whereas consumption of fruit juice was associated with a higher risk of type 2 diabetes.
Instead, try cutting fruit juice with water to reduce the amount you’re drinking, make your own juice from whole fruits and vegetables, or swap fruit juice entirely for whole fruit—fresh or frozen—wherever you can to reap the big benefits of fiber and nutrients.
Remember your five a day, make your fruit intake variable as there are many varieties of fruit. Check out the fruit stall at your local supermarket.