5 Best Fruits for a Type 2 Diabetes Diet

Type 2 diabetes and sugar might seem like they're at odds, but just because you're living with the condition doesn't mean you can't satisfy your sweet tooth. There are a number of healthy and tasty fruits that you can safely enjoy while living with type 2 diabetes. In this video, we'll take a look at the five best options around. To determine what constitutes a healthy fruit versus an unhealthy one, we looked at three different factors. The net carbohydrates, the glycemic index, and the glycemic load. All three of these are used by diabetics to plan meals that will keep their blood sugar at a safe level. Net carbs are simply a fruit's total carbohydrates minus its dietary fiber. The glycemic index refers to a particular fruit's effect on your blood glucose levels and can range from 0 to 100, and the lower the number, the better. The glycemic load also measures the food's impact on your blood sugar, but it takes into account both net carbs and the glycemic index number. It's often considered the best measure of safety, but people with diabetes can still successfully plan meals with any or all of these factors. With that in mind, let's get to the sweet stuff. Here are the five best fruits to eat when you've got type 2 diabetes. Number one, blueberries. Blueberries are a healthy choice for just about anyone, especially people with diabetes. They're low in carbs, which means you don't have to worry about a massive blood sugar spike. Plus, they're packed with antioxidants that can help reduce cell damage caused by the condition. One cup of these wonder berries will also provide you with 14% of your daily recommended fiber, 24% of your daily recommended vitamin C, and only contains about 85 calories. So don't be afraid to load up on this super fruit as often as possible. Number two, oranges. Not every diabetes-friendly fruit has to be exotic and hard to find. In fact, everyday oranges are one of the best options you can pick when trying to manage the condition. Diabetes is considered an immune system disorder, and not much is better for keeping your immune system strong and healthy than vitamin C. A single small orange has almost 75% of your daily recommended amount of vitamin C, and at only 45 calories, it's another fruit you don't have to be afraid to stock up on. Number three, cherries. While the sweet syrupy cherries you find on top of sundaes might not be the best choice when you're dealing with type 2 diabetes, their tart, fresh relatives definitely are. These rosy fruits are full of anthocyanins, which are a naturally occurring chemical that may be able to help regulate blood glucose levels in people with type 2 diabetes. Although, this benefit needs further study before researchers are completely sure. What's already known as this, cherries are high in fiber and antioxidants, both of which can help you manage diabetes more effectively. Number four, kiwi. This furry fruit is one of your best and tastiest options if you're dealing with diabetes. In addition to providing you with 100% of your daily recommended amount of vitamin C, it's also low in sugar, with only six grams per kiwi. Don't let that discourage you. Low sugar doesn't mean low flavor. Enjoy kiwi in slices or spoon it right out of the skin. Number five, tomatoes. Despite what the naysayers tell you, tomatoes are indeed a fruit, and a very healthy one at that. They're low calorie, high fiber, and full of assorted other nutrients and antioxidants, all of which are important if you're trying to manage your diabetes. Try them in soups, sauces, or right off the vine. There's really no wrong way to eat a tomato. And there you have it. For more information about diabetes and eating healthy, be sure to sign up for the Allot Health newsletter. It's a bi-weekly dose of health news and information sent right to your inbox. Until next time, here's to your health.