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7 Fruits for a Diabetes-Friendly Diet

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Along with vegetables, fruits are one of the healthiest food groups. Fruits contain essential source of vitamin C which helps keep your cells healthy.

People with diabetes can eat fruit. But, fruits can be quite sugary, therefore, remember this to prevent your blood sugar levels from rising too high.

fruits for a diabetes friendly diet
fruits for a diabetes friendly diet / pixabay

Diabetic Friendly Fruits:

1. Apples

An apple a day can really help keep the doctor away. A small apple is a perfect fruit choice, with just 21 grams of carbs and 77 calories.

Also apples are filled with fiber and are a good source of vitamin C. Do not peel your apples, the skin of the apples are the most nutritious part, as they are full of antioxidants.

2. Avocados

Avocados are high in fat, but these are the good kind of fat, known as monounsaturated fat. Study suggests that avocados are heart healthy because it keeps your good cholesterol levels high.

Avocados are eaten raw and can be served in salsas, as guacamole or sliced. Avocados are easy and quick to prepare by slicing them in half around the pit. You can then discard the pit and mash the avocado.

Also you can add vegetables and herbs to taste. Lemon or lime can also be added to avocado for a citrus boost.

3. Berries

Berries are tasty when eaten raw, but these fruit are easily cooked down into a compote to spoon on top of meat or oatmeal.

Place whole frozen or fresh berries into a saucepan with 1-2 tablespoon of water. Cook on low or medium heat until the berries have broken down into a thick sauce. One serving is 1/2 cup.

4. Kiwi

Kiwi is a great source of fiber, potassium and vitamin C. Just 1 large kiwi contains about 13 g of carbohydrates and 56 calories. Therefore, it is a great addition into your diabetes-friendly diet.

Also, kiwis are available year-round and these fruit will last in the refrigerator for about 3 weeks.

5. Oranges

The flavanones, flavonols and phenolic acid that are present in oranges, have shown huge protective abilities, especially in diabetics. For glucose metabolism, citrus fruits does not only help to slow down the glucose update, but it also inhibit the transport or movement of glucose through the liver and intestines.

6. Peaches

Peaches are a warm-weather treat and can be added into your diabetes-friendly diet. Peaches contain potassium, fiber and vitamins A and C.

This fruit is delicious on their own or can be added into iced tea for a fruity twist. If you want a quick diabetes-friendly snack, whip up a quick smoothie by pureeing peach slicesusing low-fat buttermilk, a touch of cinnamon or ginger and crushed ice.

7. Watermelon

Watermelon has high potassium content which makes it one of best fruits for proper kidney functioning. This will keep your blood uric acid levels on the lower side, and prevents kidney damage especially if you are diabetic.

Also, diabetes can cause nerve damage but the lycopene present in watermelon helps reduce the effect.

Read More:
1. 7 Best Cooking Oils for People With Diabetes
2. Pistachio Nuts for Diabetes Management and Heart Health
3. 7 Herbs and Spices You Can Use for a Diabetes Friendly Diet