Best Fruits to Eat if You Have Diabetes | by Health ensure | Sep, 2021

Health ensure

Most people love to eat fruit. But when you are a diabetic, eating fruit can be hard because the sugar found in fruits can raise blood sugar levels. Here are fruits that research has shown to be appropriate for diabetics.

Strawberries Strawberries are considered to be low on the glycemic Index coming below 50 on the scale, according to The fiber contained in strawberries keeps blood sugar levels from getting too high by keeping you full longer.

Cherries have a phytonutrient called anthocyanin. A 2014 study published in the Journal of Nutrition showed that diets that are high in anthocyanins showed improvement in insulin resistance. This helps to control blood sugar levels, according to the U.S. National Library of Medicine, National Institutes of Health.

Blueberries Blueberries are considered to be low on the GI scale. They are still higher than other berries like blackberries, raspberries, and strawberries, but they still are better options than many other fruits. A study reported in Whole looked at eating berries, including blueberries, three times per week for a three-month period. People who did this showed an improvement in their blood sugar levels. Blueberries are a good source of soluble fiber, so they are acceptable fruits for diabetics to eat. They also have anthocyanins which improve insulin resistance as noted above and also inhibit digestive enzymes that slow down blood sugar spikes after starchy meals.

Avocado Yes, avocado is a fruit. It is high in polyunsaturated fat called monounsaturated fatty acids (MUFAs). Foods that are high in fat do not raise blood sugars in the same way that foods high in carbohydrates do. Health reported that MUFAs have been shown in studies to decrease metabolic syndrome. Diabetes is one of the illnesses included in that syndrome. So avocados are a great fruit to eat as a snack, or in a smoothie for breakfast.

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