If you have type 2 diabetes, monitoring carbohydrate intake is a vital part of achieving your health and wellness goals. Although consuming too much protein or fat can influence blood sugar, a carbohydrate rich diet has an immediate effect on blood sugar levels.
It’s important to note, however, that some sources of carbohydrates are more beneficial than others.
Medical researchers have learned that eating ripe seasonal fruit may actually prove to be beneficial in the management of type 2 diabetes. Yes, the consumption of delicious fruits such as grapes, blueberries and apples can reduce the risk of developing type 2 diabetes.
Is Fruit Okay To Have If You Have Type 2 Diabetes?
It’s good to know that type 2 diabetics can enjoy seasonal fruit. Sure, you should always pay close attention to your carbohydrate intake and blood sugar readings, but whole fruit offers many unique nutritional benefits to diabetics.
Remember, a four ounce glass of fruit juice contains as many carbohydrates as a small piece of whole fruit. A large glass of fruit juice can really spike your blood sugar, so adjust your carbohydrate intake calculations accordingly.
Nevertheless, adding the right types of fruit to your diet is about more than counting carbs. Flavorful seasonal fruits are loaded with antioxidants and indigestible fiber.
Fruit consumption is a good way to minimize inflammation, reduce oxidative stress and fill you up. Harmful oxidative stress and inflammation play a significant role in the development of type 2 diabetes related complications.
Choose delicious bright colored fruit varieties to enjoy these healthful benefits.
Fruit and Blood Sugar Control
It’s important to realize that everyone is different. Work closely with your doctor to develop a personalized dietary plan that will help you control your blood sugar and avoid diabetes related complications.
Not only is it recommended that you carefully monitor your carbohydrate intake, you should also balance fruit consumption with protein rich foods and other low-glycemic carbohydrates.
Count your carbs carefully and distribute them throughout the day for safe blood sugar levels and maximum energy. Nutritious fruit fits perfectly into a diabetes friendly diet when you understand the essential variables.
Consider buying the following high-antioxidant fruit varieties the next time you go grocery shopping:
- Oranges and other citrus fruits
The fruit that you least expected to find on the above list was probably tomatoes. Whether you prefer to eat your tomatoes raw or cooked, tomatoes are a leading source of lycopene.
Medical researchers believe that lycopene may reduce the risk of macular degeneration, heart disease and cancer. You’re most likely to find diabetes friendly foods in the produce aisle and freezer section of your local grocery store.
Avoid processed fruit and vegetable products, especially those that contain added sugar and other potentially harmful additives. Most whole fruits fit nicely into a diabetes friendly diet that has taken the glycemic and glycemic load indexes into consideration.
Understanding how fruit and other food varieties will influence your blood glucose level is crucial.
Maintaining your blood sugar level within a safe range will also lower your risk of nerve damage, eye disease, diabetic retinopathy, heart disease, stroke, kidney disease and other diabetes related complications.
The next time you crave something sweet to eat, try reaching for one of the following naturally sweet and healthy alternatives:
- Berries are a rich source of antioxidants
- Cherries for fighting inflammation
- Peaches for potassium and a metabolic boost
- Apricots for some extra tasty fiber
- Apples for healthy fiber and vitamin C
- Oranges and other citrus fruits for a shot of vitamin C
- Pears provide fiber and vitamin K
- Kiwi is high in fiber, potassium and vitamin C
Why is everyone in the diabetes community always singing the praises of berries? Recommending a selection of fruits for a type 2 diabetic can be somewhat tricky since every diabetic’s food preferences and metabolic rate are personal and unique.
Diabetes can be managed or reversed by employing a variety of natural strategies, dietary approaches and healthy lifestyles. Perhaps you rely on a low-carb philosophy, exchange lists, your favorite version of the glycemic index or some combination of them all to manage your diet.
However you and your healthcare provider have decided to control your type 2 diabetes, there’s a good chance that berries are somewhere in the mix. Not only are berries low in carbohydrates and packed to the gills with nutrition, they’re undeniably delicious and refreshing.
An entire cup of tart raspberries only contains 15 grams of carbohydrates. That same serving of raspberries also comes with 8 grams of fiber, more than any other berry. Indigestible fiber fills you up, keeps your blood sugar from rising too quickly and draws cholesterol away from your heart.
Colorful red raspberries also contain disease fighting anthocyanins, a highly regarded antioxidant.
Blackberries contain about 25 percent more carbohydrates than raspberries. A ¾ cup serving will do the trick. It’s hard to beat the subtle flavor of ripe blackberries. Blackberries also contain anthocyanins and other heart healthy antioxidants.
Don’t forget about cranberries, especially when the holiday season rolls around. Cranberries rival raspberries in carbohydrate content. Research indicates that cranberries may raise good cholesterol while lowering bad cholesterol levels.
Cranberries are famous for their extreme tartness, so watch out for added sugar when you purchase cranberry products. Your favorite diabetes friendly cookbook or website will suggest an assortment of recipes to solve the added sugar problem.
How about that! There are only 15 grams of carbohydrate in a generous 1 1/4 cup serving of strawberries. The good news gets even better. Strawberries are lower in calories and contain three times as much vitamin C as its berry competitors. Who needs orange juice? Strawberries are a vitamin C powerhouse. They also contain potassium, folic acid and diabetes friendly antioxidants.
Blueberries are the king of the hill when it comes to antioxidant content. The bluish-purple berry is also a plentiful source of flavonoids and resveratrol. A ¾ cup serving of blueberries will supply you with 15 grams of nutritious carbohydrates and a whole lot more.
Silencing Diabetes Related Complications
You don’t have to allow diabetes complications to rule your life. You can manage diabetes with a diabetes friendly diet, exercise and smart lifestyle choices. Diabetes friendly fruit varieties are rich in healthy vitamins, minerals, fiber and antioxidants.
The colorful hues displayed by a fruit variety reveal the banquet of nutritional benefits that are available to type 2 diabetics.
Can you eat fruit if you have type 2 diabetes? You bet!
- Fruit is a vital component of a balanced diabetes friendly diet.
- It’s best to eat your favorite fruit with the skin intact.
- It’s also wise to avoid fruit products that contain added sugar.
- Finally, don’t be afraid of frozen fruit products such as berries, pineapple and mango.
Frozen fruit products are often flash-frozen without added sugar at their pinnacle of freshness and ripeness. It’s highly recommended that you avoid dried fruit products. Dried fruit is high in carbohydrates and will quickly elevate your blood glucose reading to an unhealthy level.
There are so many proven natural strategies to manage and even reverse type 2 diabetes. It’s wonderful to know that you possess the power to live a long and healthy life.