If you’re diabetic, designing your diet can be a bit tricky…
But luckily, nature has given us a delicious treat that’s naturally sweet, but healthy…
Yes, we are talking about...FRUITS. Fruits are healthy to eat even for
people with diabetes. They contain carbs and the natural sugar fructose and they can be
eaten raw or combined with other dishes. You see, everyone should eat a balanced
diet that provides enough energy and helps to maintain a healthy weight.
So although the carbs and sugars in fruit can sometimes raise blood glucose levels,
they are still good for most diabetics when eaten in moderation.
Fruits contain lots of fiber, vitamins, minerals, and phytochemicals - all
of which are beneficial for our bodies. Phytochemicals in particular boost good health
and lower the risk of cancer, heart disease, and stroke.
And as long as you pay attention to the portion size, whole, fresh fruit is an excellent choice
for the diabetic diet. That said, however,
NOT all fruits are created equal... ...and there are certain fruits which offer
massive benefits to diabetics and prediabetics in particular.
That’s why in today’s video, we’ll take a closer look at the Top 10 Fruits For Diabetics…
...so you only get the BEST that nature has to offer.
On top of that, you’ll also learn: * What is the glycemic index score
AND glycemic load - and WHY this is important... * How each fruit impacts your blood sugar levels
* and The optimal serving sizes AND nutritional guidelines for each fruit
Plus, you’ll be surprised to find out which of our top 10 fruits have the best glycemic levels…
...and which ones SLOW the absorption of sugar into your bloodstream!
But before we continue, please take a quick second to like this video and subscribe to our channel...
We want to make sure you get the latest info so you can live a long, healthy life.
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Now, what is glycemic load, exactly? And why is it SO important when it
comes to choosing your fruits? In a nutshell, glycemic load - or
GL - measures how quickly glucose enters the bloodstream with a given food
and the actual amount of glucose it delivers. Some say that GL gives a better picture
than glycemic index - or GI… ...but it helps to look at both.
GI and GL vary by the size and ripeness of each individual fruit,
and that’s why you’ll see slightly different numbers on different health sources.
And that’s also why it’s beneficial to always watch the portion sizes and keep the ripeness
in mind when adjusting your portion. So, in this video, we’ll show you the
10 best fruits with a GI and GL which are ideal for diabetics…
Let’s kick things off, starting with number 10! #10. Grapes
Grapes have a Glycemic Index of 59 and Glycemic Load of 11.
They have the highest scores of our 10 fruits, but grapes are bite-sized so you can have just a few,
or a full portion size of 10 to 14 grapes. According to Clean Eating Magazine, grapes contain
several compounds including resveratrol and quercetin which reduce blood sugar levels.
The magazine also noted that higher consumption of grapes reduces the risk of diabetes.
The Mayo Clinic has stated that resveratrol can also lower your risk for heart disease, high blood
pressure, high cholesterol, and blood clots. Along with those benefits, Grapes also
offer fiber, vitamin C, and vitamin K. You can add in a few grapes to your meal, sliced
grapes to a salad, or have a small handful for dessert without ruining your blood sugar levels.
They work as a nice pick-me-up, too, as they’re one of the juicier fruits.
9. Bananas Here’s another handy snack with a
GIycemic Index of 52 and Glycemic Load of 10. The portion size is usually half
a banana when the fruit is on the larger side. Also, the GI and GL scores rise as this fruit
ripens, so try to eat bananas that have just turned yellow, to keep the sugar content down.
In addition to potassium and vitamin C, one small banana has roughly 90 calories,
23 carbs, and 12 grams of sugar . . . That sounds like more sugar than it
is – because bananas have resistant starch… ...and this is something we don’t digest so
it slows down the sugar absorption. Researchers studied the effects of
resistant starch on lipid and glucose metabolism in patients with either pre-diabetes or diabetes…
...and they published their findings in a study in Atherosclerosis.
Before that, research had already proved many health benefits from resistant starch…
...such as increased insulin sensitivity, preventing obesity, and lowering cholesterol.
In this particular study, patients with an average age of 65 received 4.5 grams of
resistant starch from green banana flour a day. Researchers recorded the participants’ body
composition, laboratory assessments, and diet before AND after the 6-month study.
The patients showed a decrease in diastolic blood pressure, body mass index, fat mass,
weight, and waist and hip circumference while also gaining lean body mass.
They even had reduced fasting glucose levels. So make sure to include bananas in your diet,
and eat them as green as you can.
You might also want to purchase green banana powder to mix into drinks – but cooking it burns
away some of the benefits. 8. Kiwifruit
Our next fruit down on the list has a GI of 50 and a GL of 7.7.
Kiwi is sweet and sour, and loaded with nutrients: It has 71% of your needed daily vitamin C
5% of your potassium . . . And 8% of your fiber for the day.
One kiwi comes in at only 42 calories and 10 g of carbs and 6 grams of sugar.
A 2016 study in New Zealand called kiwifruit
“a double agent for glycaemic control and nutrient enhancement.”
The study also found that eating kiwifruit with breakfast
will significantly slow the uptake of sugars. The fiber in kiwifruit has a high capacity for
holding AND attracting water in your digestive system.
As a result, it swells like a gel which slows down the absorption of sugar in your bloodstream
keeping your energy levels nice and even throughout the day.
Dice kiwi into oatmeal, a salad, or quinoa for a tasty addition.
7. Apples An apple has a GI of 36 and a GL of 6.
You’ve probably noticed those numbers are dropping as we move down this list.
An apple does have 19 grams of sugar, but the fiber makes it a good food for diabetics.
It’s not just the fiber that’s good for you; apples also have
polyphenols, (poly-fe-nols) a compound that slows the digestion of carbs AND lowers blood sugars.
According to a 2020 article titled “Dietary polyphenols as anti-diabetic agents”...
...apples also reduce insulin resistance so your body can do its job better.
Even with all those benefits, it has just 95 calories and 25 grams of carbs, with 4 grams of
fiber – that’s 16% of the fiber you need in a day. It also has 9% of your daily vitamin C.
And remember to eat the skin for even more benefits!
6. Plums
Here’s a fruit that many people don’t think about often. It’s a healthy choice
with a GI of 40 and GL of only 2. Plums are hard to get out of season,
but when in season, they’re sweet and juicy . . . and come with some surprising benefits.
With only 30 calories and 8 grams of carbs per plum, they offer vitamins A, C, K, and potassium.
Here’s the kicker: Plums can actually
LOWER blood sugar levels, according to the study entitled “Functional foods-based diet
as a novel dietary approach for management of type 2 diabetes and its complications.”
Eating this fruit increases your adiponectin levels,
which is a hormone that regulates blood sugar. So whenever plums are available, make sure to
add them to your diet. 5. Pears
Pears have a GI score of 30 and GL of 7, putting them in the middle of our list.
They’re sweet . . . and PACKED with fiber, which again is essential to balancing your blood sugars.
One pear has about 20% of your daily fiber need plus vitamin C, vitamin K, potassium,
and 16% of your daily copper need. And red-skinned pears contain carotenoids,
which reduce your risk for cancer and eye disease. Pears are another fruit that can go
on top of your salad. They’re often hard when
you find them in the store, but they ripen quickly into a sweet, soft fruit at home.
4. Oranges Here’s another
handy fruit for taking in your lunch, and this one has a GI of 40 and a GL of 4.4.
That second number is really dropping . . . a bit of a surprise when an orange is so sweet.
A medium orange has about 70 calories, 17 grams of carbs, and 3 grams of fiber.
It offers potassium and folate, which normalizes the blood pressure as an added bonus.
Oranges are also an excellent source of pectin – that’s a soluble fiber
that lowers LDL cholesterol levels. And of course, oranges are famous
for their vitamin C content with 78% of what you need in a day.
Vitamin C is even more important for diabetics as shown in the 2019 study
published on NPS MedicineWise titled “Can vitamin C help type 2 diabetes?”
In the study, post-meal blood sugar levels were significantly lower for patients after 4 months
of vitamin C supplementation, compared to a group that had a placebo treatment.
The patients also had lower blood pressure and fewer hours every
day with high blood sugar levels. So reach for an orange to boost your
immune system AND lower blood sugar. We’re almost at the end of our Top
10 Fruits For Diabetics… But before we proceed,
it’s time to reveal your 2 Free gifts... 10 Incredible Foods That Reduce Blood Sugar and
The Scary Truth About Sugar (One Hour Documentary) Click the link in the description below to claim
these free gifts... 3. Peaches
If you were surprised to see oranges so low on the list…
...you’ll even be MORE surprised to find out that a sweet peach is #3 with a GI of 28 and a GL of 3.
They’re a “magic food” according to Reader’s Digest: Diabetes Quick-Fix with Magic foods…
...which says that peaches have the most fiber compared to apricots and plums.
Peaches have a low glycemic load, thanks to their high water and fiber content…
...which also makes them a filling and sweet treat that you’re actually allowed to have!
According to Reader’s Digest, “stone fruits” like peaches or other fruit with hard pits have
compounds that protect the eyes from cataracts. For nutrition, a medium peach comes in at 59
calories, 14 grams of carbs, 11% of your daily vitamin C, and 6% of your potassium.
Peaches are the perfect summer treat, especially if you grill
them and sprinkle with a dash of cinnamon. They’re also a tasty addition to salads.
2. Cherries Cherries are just
about as close as you can get to natural candy… ...yet they only have a GI of 20 and a GL of 6.
And like grapes, they’re easy to pack in a lunch, and you can eat a few or full serving.
They’re high in potassium and other antioxidants that boost your immune system - PLUS a serving
gives you 40% of your daily vitamin A. Cherries have powerful anti-inflammatory
and antioxidant properties that help you recover after strenuous exercise.
A study called Cherry Antioxidants: From Farm to Table…
...found that tart cherry juice and its concentrate
speed up muscle recovery, while also decreasing muscle pain from exercise.
Cherries also improve sleep while reducing arthritis and gout, so grab a few of these
sweet treats for better health. 1. Blackberries
All berries are healthy choices, although the glycemic index and load vary quite a bit.
Blackberries have a notoriously low GI of 25 and GL of only 2.02.
The American Diabetes Association says that berries are a diabetes superfood
because they’re packed with antioxidants, vitamins, and soluble fiber.
A study published in Diabetes in Research and Clinical Practice
showed that participants with a diet of modest or high levels of soluble fiber had a 12% decrease
in blood sugar…..after just 3 months. These berries have another benefit
from a compound called Anthocyanins that gives them their rich color.
The dark color is full of antioxidants that help your skin stay healthy.
A review in the Journal of Agricultural and Food Chemistry
said blackberries help improve brain health and help prevent memory loss caused by aging.
That reduces inflammation in the brain, and that’s partly why berries help with cognitive
and motor issues that plague people as they age. In addition to blackberries, blueberries,
strawberries, raspberries, and other less known berries
are all full of health benefits and low in sugar. And since they offer different health benefits,
remember to mix different kinds of berries into your diet. The antioxidants in berries
fight free radicals and even help brain neurons communicate with each other.
Berries make it easy to spread your fruit consumption throughout
the day – add a few to breakfast, some in your lunch, and eat some as a tasty snack.
Now that we’ve rounded up our top 10 fruits for diabetics…
...you might be thinking, “Ok, now I know which fruits are good for me…
...BUT how much of these fruits should I actually consume?”
The typical recommendation for both adults and children is to eat 5 servings
of fruit and veggies a day. You might not realize it,
but that recommendation ALSO applies to diabetics. We already covered some portion sizes as we were
counting down the top 10 fruits for diabetics… ...such as half a banana, which is one serving.
However, some individual pieces of fruit make up one serving size…
...such as a small apple, orange, peach, pear, or plum.
In some cases, two fruits make up one serving, such as 2 small kiwis or 2 small tangerines.
Berries, our very top fruit for diabetics, has a larger portion size of a full cup.
For larger fruits, one serving is a medium-sized fruit, similar to the size of a baseball.
It is recommended that you fill half of your plate with fruits and vegetables at each meal.
Whether you’re diabetic - or just watching your blood sugar levels - non-starchy vegetables
should make up half of your meal. The other half of your plate should
be filled with protein and high-fiber starches like beans or whole grains.
It’s good to include healthy fats as well, but just remember to eat
a variety of fruits and veggies. And now you know the top 10 very
best fruits for lowering blood sugar levels... Which are YOUR favorite fruits? Let us know
in the comments below! And don’t forget to like
this video and subscribe to our channel. Most of all, don’t forget to grab your
2 free gifts – just click the link in the description below.
From everyone here at Diabetics Talk, thanks for watching, and have a healthy day!