The best fruits to manage your blood sugar

Summer means lots of succulent fruit. If you have diabetes, however, you have to consider how these seasonal treats fit into your diet plan. Fruit contain lots of vitamins, minerals and fibre that should form part of a diabetes-friendly diet. It is important though that you keep track of the portion sizes and note that many canned and dried fruit have added sugar, so check the labels first. Feel free to satisfy your sweet tooth and keep your blood sugar in check with these fresh or frozen low-GI choices.


Berries for Antioxidants

Whether its blueberries, strawberries, or any other type of berry, you have the green light to indulge. Berries are seen as a diabetes super food because they are packed with antioxidants, vitamins and fibre. A three quarter cup of fresh blueberries contains 62 calories and 16g of carbohydrates. Try a berry parfait, layered with fruit and plain non-fat yogurt or Greek yogurt. This makes for a great breakfast or dessert.

Peaches for Potassium

Peaches are a delight in warm weather and can be incorporated in your diabetes–friendly diet. It is packed with vitamin A and C, potassium and fibre. Use a few slices in your iced tea for a twist, or for a snack you can make a smoothie by pureeing peach slices with low-fat buttermilk, crushed ice and a touch of cinnamon or ginger.

Apricots for Fibre

Sweet apricots make a wonderful addition to your diabetes meal plan. It only takes four fresh apricots to provide more than 50% of your daily vitamin A requirement. These fruity jewels are also a good source of fibre. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.

Apples for Vitamins

Apples are categorised as a super fruit. Toss one in your purse or lunch bag if you're on the go. It is loaded with fibre and contains only about 77 calories and 21g carbohydrates. Apples are also a good source of vitamin C. Don't peel your apples, the skins are the most nutritious part, full of antioxidants.

Oranges for Vitamin C

This known source of vitamin C is a great low-GI choice as it only has 15g of carbohydrates and 62 calories. It also contains potassium which may help normalise blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.

Pears for Vitamin K and Fibre

Because pears are an excellent source of fibre and a good source of vitamin K, they make a wise addition to your diabetes meal plan. Store pears at room temperature until they're ripe and perfect for eating (they can then be stored in the refrigerator). Here's a tasty treat: Slice up a pear and toss it into a spinach salad.

Low-Carb Kiwi

Delicious kiwi is a good source of potassium, fibre, and vitamin C. One large kiwi has about 56 calories and 13g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.


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