Top 10 Fruits For Diabetics
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Let's take a closer look at the Top 10 Fruits For Diabetics so you only get the BEST that nature has to offer…
Grapes have a Glycemic Index of 59 and a 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 full portion size of 10 to 14 grapes.
Banans have a GIycemic Index of 52 and a Glycemic Load of 10. 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.
The portion size is usually half a banana when the fruit is on the larger side.
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, 10 g of carbs, and 6 grams of sugar.
An apple has a GI of 36 and a GL of 6.
An apple does have 19 grams of sugar, but it has high amounts of fiber too.
It also contains polyphenols, a compound that slows the digestion of carbs AND lowers blood sugars.
Plums are a healthy choice with a GI of 40 and GL of only 2.
With only 30 calories and 8 grams of carbs per plum, they offer vitamins A, C, K, and potassium.
Pears have a GI score of 30 and GL of 7, putting them in the middle of our list.
One pear has about 20% of your daily fiber need plus vitamin C, vitamin K, potassium, and 16% of your daily copper need.
Oranges have a GI of 40 and a GL of 4.4.
A medium orange has about 70 calories, 17 grams of carbs, and 3 grams of fiber.
It offers potassium and folate, which normalizes blood pressure as an added bonus.
Peaches have a GI of 28 and a GL of 3.
In terms of nutrition, a medium peach comes in at 59 calories, 14 grams of carbs, 11% of your daily vitamin C, and 6% of your potassium.
Cherries only have a GI of 20 and a GL of 6.
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.
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.
The antioxidants in berries fight free radicals and even help brain neurons communicate with each other.
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Bananas are my favorite fruit
Oranges and apples are my favorite fruits also grapes.
Open the door. I’m going out to start buying all ten fruits recommended.
My favourite fruits are blueberries and strawberries. Thank you for the videos – they are very helpful!
You are so welcome!
I avoid grapes as they raise my blood sugar too much, even in moderate amounts
I had disasterous blood sugar results eating several on this list. Best to avoid. Just why would anyone deliberately eat something high in carbs when they are intolerant of them??
Great information. Tks.
Grapes are you favorite but is a cupful too much?
Hi Patricia! The recommended full portion size is ½ cup, which is around 10 to 14 grapes…
Very good video. I make smoothie for breakfast of a small banana, kiwi fruit, apple, pear, orange, 10 grapes, half persimmon, half Beetroot with half of fresh lemon juice and coconut water. Me and my partner share half half. We drink it before 12noon and that keeps us full till 3pm.
Just stick with berries leave the rest
Exactly… so much bad advice out there..
Cherries and strawberries are my fave
I’m going to disagree. Even if you aren’t diabetic fruit is an unnatural food and should be limited. None of todays fruit from the store existed a thousand or so years ago. Man did not evolve to eat fruit. Early fruit was small, full of seeds and fiber and normally very bitter. Man has hybridized it to be larger, have less seeds and fiber and way more sugars and fructose. Fruit has less nutrients and fiber than many low carb vegetables. Now if you’re a diabetic you should limit fruit almost entirely out of your diet. I suggest perhaps half a small avocado once or twice a month and a strawberry or few blueberries every couple of months. If you require insulin every bite of fruit increases the amount of insulin you require. Now which type of doctor do you have. One who simply tries to flatten out sugar spikes so he can prescribe a regular dose of insulin or a doctor who tries to reduce your sugar intake to decrease or even eliminate your insulin requirements? The first will tell you that you should eat fruit. The second will tell you to avoid fruit.
Thank you for a very informative reply. I went low carb , keto to control mine.
Berries: Best fruit for diabetics.
Berries: Most expensive fruit.
Bananas , grapes and Apples? Be very careful not just the sugar spike but insulin spikes as well that will make you insulin resistance
Agree that some of these fruits are very nutritious but they are also high in fructose
Does bananas according to this video really contain resistance starch I really need to confirm that
It is insulin resistance that is the cause of deterioration of health
Glad you enjoyed it