Best Fruits for Diabetics

A small piece of fruit or 0.5 cup of cut or frozen fruit contain about 10-15 grams of carb. Only 2 tablespoons of dried fruit (raisins or cranberries for instance) contain 15 grams of carb. It is recommended to eat the fruit fresh and not in chewy fruit rolls which eliminated the water and leave only the sugary substance. 

Frozen fruit or fruit that are canned in fruit juice are allowed, not those in heavy syrup. Use no-sugar-added apple sauce and sugar free jams. Avoid fruit “drinks” because they are high in corn syrup. The best fruit are those that are low on the Glycemic Index.

3 ounces of these fruits contain 10g of carbs:

• Apple
• Blackcurrants
• Blueberries
• Grapefruit
• Orange
• Lemon
• Lime
• Pears
• Strawberries
• Guava
• Papaya
• Kiwi
• Figs
• Watermelon – even though it has some carbs, watermelon is full with water as well which offsets the higher Glycemic index.

Apples: Apples are low on the glycemic index with a rating of 38. They are high in fiber and contain vitamin C and many antioxidants, which are good for heart health.

Apricots: Dried apricots have a glycemic index of 31 and are a good source of vitamins A and C.

Berries and Cherries: Cherries have one of the lowest glycemic index ratings of all fruits at 22. Strawberries and raspberries have a rating of 32 and contain fiber and essential vitamins. Berries are a diabetes superfood because they're packed with antioxidants, vitamins, and fiber and are low-carb. Three quarters of a cup of fresh blueberries have 62 calories and 16 grams of carbohydrates. If you can resist the urge to just pop them in your mouth, try berries in a parfait, alternating layers of fruit with plain non-fat yogurt — it makes a great dessert or snack.

Blackberries. There are 15 g of carb in 3/4 cup. Blackberries are full of antioxidants that studies have may help lower blood pressure and cholesterol. They may also help prevent diabetes, heart disease and cancer.  

Blueberries. There are 15 g of carb in 3/4 cup. Blueberries have the most antioxidants that fight free radicals. They are also sometimes called "brain food" and may help prevent Alzheimer's disease. Blueberries contain flavonoids that benefit your immune system, lower inflammation, and may help decrease LDL or bad cholesterol.

Cherries. Tart cherries have one of the lowest ratings on the glycemic index of any fruit at 22. Cherries contain antioxidants, beta carotene, vitamin C, potassium, magnesium, iron, fiber and folate. Cherries also contain anthocyanins, the naturally occurring chemicals that are responsible for the deep red color of the fruit. Anthocyanins help lower blood sugar levels by increasing insulin production by up to 50%.

Citrus Fruits: Grapefruit, oranges and lemons are low on the glycemic index and contribute soluble fiber and vitamin C to your diet.

Cranberries. There are 15 g of carb in one cup. Cranberries are known for possibly helping with urinary tract infections and may also offer protection from heart disease, stroke, and cancer. Studies have shown that cranberries may help lower LDL or bad cholesterol and raise HDL or good cholesterol levels.

Grapefruit. Grapefruit is high in soluble fiber and vitamin C. With a rating of 25, it is low on the glycemic index. Grapefruit contains the flavonoid naringenin which aids in balancing insulin and glucose levels in the blood. Studies have shown that eating one to two servings of grapefruit a day reduces the risk of developing Type II diabetes later in life.

Jambul Fruit. Indigenous to India, jambul fruit are not readily known or available in the U.S. Jambul fruit help to control the conversion of carbohydrates in the pancreas into blood sugar. The bark, leaves and flowers of the jambul plant can also be used to manage blood sugar levels. The excessive thirst and frequent urination suffered by many diabetics can be controlled by jambul fruit. Its seeds contain glucoside, jamboline and ellagic acid which reduces the conversion of carbohydrates into sugar.

Lemons. Lemons are an excellent source of vitamin C and a variety of phytochemicals, including

hesperetin, naringin, and naringenin. Although the lemon is often thought of as acidic, it is very effective in curing many digestion problems when mixed with hot water, including biliousness, nausea, heartburn, disorders of the lower intestines like constipation and worm infestations. Lemon juice, when taken regularly in the morning, acts as a tonic to the liver and stimulates it to produce bile making it ready to digest the day's food. It is also thought to help dissolve gallstones. Because of its high vitamin C content, it is thought to help prevent and treat many infections, hasten wound healing and temper down high fever. Lemon is also a diuretic, which means it is good for people with urinary tract infections and high uric acid problems, such as those with arthritis or rheumatism because it helps flush out all the toxins and bad bacteria.

Limes. Limes, similar to lemons, are an excellent source of vitamin C and a variety of phytochemicals. Limes aid the healing of wounds and prevent damage to the eyes. They are also helpful in maintaining the health of the teeth and other bones of the body; and, prevents decay and loosening of the teeth, dental caries, toothache, bleeding of the gums and fragility of bones.

Kiwi. Kiwi fruits are the unsung superfruit. They help prevent asthma, obesity, colon cancer, heart disease and protect our DNA from mutations. Kiwi fruit contain vitamin C, E and A, flavonoids and numerous minerals. In fact, kiwi fruit contain more vitamin C than oranges, as much potassium as bananas and high amounts of beta carotene. The vitamins in kiwi fruit offer protection from free radicals improving overall health. Kiwi fruit is high in fiber which aids in controlling blood sugar levels and lowering cholesterol.

Oranges. Oranges have a rating of 48 on the glycemic index. The high fiber and vitamin C content of oranges helps control blood sugar levels. Oranges, like all citrus fruits, contain naringenin which aids in balancing insulin and glucose levels in the blood. Oranges are low in fat and can help in weight management. Being overweight is one of the risk factors for diabetes.

Peaches. Peaches are a warm-weather treat and can be included in your low-carb diabetic diet. Peaches contain vitamins A and C, potassium, and fiber. Peaches are delicious on their own or tossed into iced tea for a fruity twist. When you want a snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

Pears: Pears are high in fiber and have a low glycemic index rating of 38. They are also a good source of vitamin C and the essential mineral copper. Pears contain vitamins A, B1, B2, C, E, folic acid, niacin, copper, phosphorous, potassium, calcium, iron and magnesium. Chinese pears have the most medicinal properties, but all pears help diabetics improve blood sugar levels. Pears help lower blood pressure and cholesterol, boost the immune system, and have antioxidant properties.

Pomegranates. They may be messy to eat but the nutrients in them make it worthwhile. Pomegranates contain one of the richest combinations of antioxidants of all fruits and vegetables! These can protect you from free radicals and chronic diseases.
Note: Pomegranate fruit juice is wildly available but generally, comes concentrated. DO NOT BE TEMPTED. Concentrates are a diabetics worst nightmare!

Prunes. Prunes, with a glycemic index rating of 29, vitamin A, fiber, potassium, copper and antioxidants is a great choice for diabetics. The soluble fiber in prunes help normalize blood sugar levels. It does this by slowing the rate digested food leaves the stomach, thereby delaying the absorption of glucose. Prunes also help with weight loss by promoting a sense of fullness by allowing food to remain in the stomach longer, helping to prevent overeating.

Raspberries. There are 15 g of carb in one cup. Of all the berries on this list, raspberries offer the most fiber, and black raspberries are the highest on the list for cancer prevention.

Strawberries. There are 15 g of carb in 1-1/4 cup. Strawberries are lower in calories and have three times more vitamin C than the other berries on this list. One cup of strawberries has almost as much vitamin C as a cup of orange juice. They also contain folic acid, which helps prevent birth defects, heart disease, and cancer.

Fruits to Avoid or Eat in Limited Amounts:

Some fruits should be carefully eaten although they are high in nutritional value. The sugar content in these is abnormally high and can make it difficult to manage diabetes. Eat them in small portions only.

• Mango
• Banana
• Grapes
• Pineapple
• Plums
  

Snack Planning Tip: When you eat any piece of fruit, eat it with a handful of walnuts and/or almonds. Why? The walnuts and almonds contain Omega-3 fats and plant fiber that help to slow down your body's absorption of the sugar from the fruit.

Key Point: So if you have diabetes, it is not necessary to avoid fruits completely. However, make sure that you eat them whole -- do not juice the fruit (which removes the fiber)! Fruits are high in fiber, full of nutrients and they are loaded with antioxidants that help protect the nerves, the eyes and the heart from free radicals. Many nutrients are found in the skin of the fruit and in the flesh and seeds so you lose a lot by juicing. Save the juicing for the vegetables.