Fruits provide the body with an array of valuable vitamins, minerals and antioxidants as well as hydration and dietary fiber, all of which promote physical wellness. Though people with type 2 diabetes must remain conscientious of blood sugar levels, particularly when consuming foods that provide carbohydrates, fruits are an important aspect of a nutritious diabetes-friendly diet and should be enjoyed regularly.
Berries
Berries are valuable sources of vitamins, antioxidants and fiber. According to natural health expert, Andrew Weil, M.D., fruits such as berries are considered low-glycemic, meaning they have a mild effect on blood sugar levels. Such fruits make for optimum dietary choices for people with diabetes. Incorporate a variety of fresh, colorful blueberries, strawberries, raspberries and blackberries into your diet regularly to reap the most benefits. Frozen berries are a valuable secondary option to keep on hand, though be sure to seek frozen berries and other fruits that are not frozen in sugary syrup for best results.
Citrus Fruits
Citrus fruits, such as oranges, grapefruit and tangerines, provide valuable amounts of vitamin C, a nutrient associated with a strong-functioning immune system. Citrus fruits are also low-glycemic fruit options that fit well within a diabetes-friendly diet. Avoid citrus juices, which are far more concentrated in sugars than fresh, whole fruit. As an alternative, add a splash or small amount of orange or grapefruit juice with water to create a flavor-enhanced beverage that is low in sugar.
Apples
Apples are also diabetes-friendly fruits that provide valuable amounts of water, vitamin C and dietary fiber. Apples are low in calories (usually 70 to 80 calories per average-size apple) and make for delicious, portable snacks and meal additions. For a nutritious, low-sugar dessert alternative, try baking apple slices, dusted with ground cinnamon, until tender. Incorporate a variety of apples into your diet routinely to reap the broadest nutrients.
Plums and Pears
Plums and pears are nutritious fruits that fall low on the glycemic-index scale. The American Diabetes Association recommends fresh fruit--fresh plums rather than dried plums (prunes), for example--for those with diabetes, as acceptable fresh fruit portion sizes are larger and generally more satisfying than dried. One serving of fresh fruit is equal to one small or medium whole fruit, such as 1 pear, or 1/2 cup frozen or diced fruit--servings that contain about 15 g of carbohydrate.
For specified guidance, talk to your doctor or dietitian about the best ways to incorporate fruit healthfully into your diet.
