if you have diabetes you'll know the
importance of maintaining healthy blood
sugar levels and keeping an eye on your
carbohydrate and sugar consumption so if
fruit is naturally rich in sugar and
carbohydrates does that mean it's off
limits the good news is that the
consumption of fruit is actually
significantly associated with a reduced
risk of developing type 2 diabetes
and you'll be happy to know that you can
satisfy your sweet tooth while also
following a diabetic friendly way of
eating
but one key thing to remember is that
it's all about portion sizes and the
type of fruit you eat
so today we're going to be counting down
the top 5 incredible fruits for fighting
diabetes
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let's start the countdown with number
five on our list of the top five fruits
for fighting diabetes is
number five
apples
it may be surprising but apples are one
of the most commonly recommended fruits
for diabetes
apples house an impressive nutrient
profile they're low in calories and
they're an incredible source of fiber
with one apple containing almost 5 grams
like most fruits apples contain a
relatively high amount of natural sugars
despite their sweet and delicious taste
apples are also a healthy choice when it
comes to balancing blood sugar they
score low on both the glycemic index and
the glycemic load scale they cause only
a small rise in blood sugar levels
this may be due to the fact that most of
the sugar found in apples is fructose
and when fructose is consumed as a whole
food it has a very minimal impact on our
blood glucose levels
apples are also an amazing source of
polyphenols which are plant compounds
that further slow the digestion of
carbohydrates
the polyphenol content of apples has
even been shown to reduce insulin
resistance by stimulating the pancreas
to secrete insulin encouraging the
uptake of sugar from our cells apples
may also reduce the risk of diabetes
altogether one 2019 review of several
studies revealed that eating apples and
pears was linked to a reduced risk of
type 2 diabetes and cardiovascular
complications the powerful
disease-fighting antioxidants found in
apples like quercetin are thought to be
responsible for these disease fighting
actions
animal studies also suggest that apples
have the ability to reduce total
cholesterol levels leading to a
reduction of plaque buildup inside the
arteries by around 48
as a family favorite fruit apples are
also an amazing option for diabetics
let's move on to number four
avocado
technically classified as a fruit
avocados are a nutritional powerhouse
as a high quality source of healthy fats
fiber and essential vitamins and
minerals avocados are a nutritious
diabetic friendly food
linked to several health benefits
including gut health weight loss and
cardiovascular health avocados are
increasingly popular in the health and
wellness world avocados are rich in
fiber with one avocado containing around
14 grams of fiber which is nearly half
of the recommended daily intake of this
vital nutrient fiber slows the digestion
of sugar from the carbohydrates we
consume which aids in regulating blood
glucose it's also been shown to prevent
cholesterol from being absorbed into the
bloodstream making this nutrient an
effective tool to regulate cholesterol
avocados are also an incredible source
of potassium and magnesium which are
beneficial minerals for blood pressure
regulation a critical factor in
preventing heart disease
delicious and full of nutrients avocados
really are an incredible food for
fighting diabetes number three in our
countdown of the top five incredible
fruits for fighting diabetes is
raspberries
raspberries are packed full of free
radical fighting nutrients
the fiber content of raspberries is
particularly impressive one cup contains
64 calories
and an incredible 8 grams of fiber the
same cup of raspberries also contains 54
of your daily intake of vitamin c
raspberries are rich in quercetin and
tannins both of which are protective
antioxidants that have been shown to
reduce risk factors for cardiovascular
disease
tannins are commonly found in foods such
as dark chocolate red wine and tea
the tannins and raspberries in
particular have been shown to encourage
the breakdown of starch helping to
further regulate our blood sugar levels
although they are high in carbs they're
almost equally as high in fiber making
them the perfect snack or smoothie
addition to balance your blood sugar
levels despite their sweet taste
raspberries are actually very low in
sugar amounting to just one teaspoon of
sugar per cup moving on to number two in
our list of the top five incredible
fruits for fighting diabetes
but first discover a wide world of
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within our free ebook the 10 incredible
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now let's move on to number two and yes
it's technically classified as a fruit
tomatoes
tomatoes are an amazing source of
nutrients they're low in calories and
nutritionally dense with studies
reflecting the benefits of consuming
tomatoes in preventing many health
conditions this popular and versatile
nightshade vegetable that is actually
classified as a fruit also has the
ability to positively influence our
blood pressure
several studies have recognized the
benefits of both tomatoes and tomato
juice in support of healthy blood
pressure
one study among 30 hypertensive patients
concluded that the antioxidants found in
tomato extract helped to significantly
lower blood pressure
of these antioxidants beta carotene and
vitamin e were effective in not only
encouraging healthy blood pressure but
also in slowing the progression of
atherosclerosis
tomatoes are also a major dietary source
of lycopene a powerful antioxidant that
has been shown to improve glycemic
control rich in fiber low in carbs and
full of flavor tomatoes make an
impressive addition to your diet
lastly number one on our list is
blueberries
did you know that blueberries are
believed to contain the most potent
source of antioxidants of all fruits and
vegetables
this is mainly due to the high amount of
anthocyanins found in blueberries which
are flavonoids responsible for their
bright purple color anthocyanins are
powerful free radical scavengers aiding
in reducing inflammation and oxidative
damage
one study that included over 93 000
nurses found that those with the highest
intake of anthocyanins reduced their
risk of heart attacks by 32 percent in
comparison to those with the lowest
intake
blueberries are high in fiber and low in
calories and sugar making this berry a
great option for those who struggle with
blood sugar imbalances
as a rich source of nutrients one cup of
blueberries contains 24 of the
recommended daily intake of vitamin c
generously helping you reach your daily
requirements
blueberries are a disease-fighting food
with amazing health benefits
that concludes our video today thanks
for tuning in
so now we'd like to know what was one
thing that you learned from today's
video and what was your favorite food
from today's video
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having a diabetes fighting day
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