The #1 Fruit for Diabetes, Recommended by Dietitians
While all foods affect your blood sugar, those that contain carbohydrates are the ones that will impact it the most. The bloodstream carries usable energy (blood sugar) to all your body cells to be fueled. When you have diabetes, being strategic about what you eat, how much you eat and how often you eat can help your body to regulate blood sugar efficiently. And when choosing fruit with the least impact on your blood sugar levels, here’s what registered dietitians who are also certified diabetes educators recommend.
Fruits naturally have carbohydrates, but they are packed with other nutrients like fiber that help slow down the absorption of sugar into your bloodstream. Additionally, fruits deliver vitamins and minerals your body needs, so it’s perfectly OK to enjoy them when you have diabetes. If you count carbs as part of your meal planning, one small piece of fruit or ½ cup of fresh, frozen or canned fruit has 15 grams of carbohydrates, per the American Diabetes Association
While all fruits can be enjoyed when living with diabetes, some have fewer carbs and less naturally occurring sugar than others. When selecting our No. 1 fruit for diabetes, we chose blueberries-and here’s why.
Fresh and frozen blueberries are low in sugar, with 1 cup of blueberries providing 22 grams of carbohydrates, with 15 grams of naturally occurring sugars, per USDA data.
Blueberries are packed with fiber, meaning that the naturally occurring sugar in the berries is absorbed slowly into the bloodstream. One cup of blueberries contains almost 4 grams of fiber. Berries' high fiber content not only helps prevent sugar spikes but also promotes fullness.
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