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These include: American Diabetes Association: “Fruits.”, Mayo Clinic: “Diabetes Diet: Should I Avoid Sweet Fruits?”, Joslin Diabetes Center: “Five Common Food Myths for People with Diabetes Debunks.”, Diabetes Care: “Nutrition Principles and Recommendations in Diabetes.” Â, CDC: “Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.”, United States Department of Agriculture: “Why is it important to eat fruit?”, Harvard T.H. For example, an orange has a GI of 52 but a glycemic load of 4.4, which is low. Tart Cherries Help Fight Inflammation. Forbidden fruit? But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. One cup of cherries has 52 calories and 12.5 g of carbs, per … And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices. Thanks to phytochemicals, eating fruit may lower your risk of heart disease, cancer, and stroke and boost your overall health. The next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — you can whip it into a diabetes-friendly smoothie or keep it simple and throw it into your bag to munch on while you're on the go. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.. Is fruit dangerous for people with diabetes? The fruit is delicious on its own or tossed into iced tea for a fruity twist. These favorites are low-carb, low on the glycemic index, and good for your diabetes diet plan. Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. When you have diabetes, these steps will help you keep your blood sugar within a healthy range, thereby lowering your risk of certain diabetes complications, including neuropathy (nerve damage), kidney disease, eyesight issues like glaucoma, cataracts, or diabetic retinopathy, and life-threatening illnesses like heart disease and stroke. Research even links drinking lots of fruit juice with a higher risk ofÂ, Spread your fruit out over the day. Chan School of Public Health: “Vegetables and Fruits.”, National Institute of Diabetes and Digestive and Kidney Diseases: “Diabetes, Heart Disease, and Stroke.”Â, Harvard Health Publishing: “Glycemic index for 60+ foods.”, University of California San Francisco Diabetes Center: “Glycemic Index and Glycemic Load.”. Toss one in your purse or tote bag if you're on the go; a medium-size apple is a great fruit choice, with just 95 calories and 25 g of carbs, notes the USDA. Not if you make the right choices. RELATED: 7 Healthy Meal Tips for People Managing Type 2 Diabetes. Apricots are a sweet summer fruit staple and a wonderful addition to your diabetes meal plan. Eat one orange and you'll get 78 percent of the vitamin C you need in a day (there are 70 mg of C in one medium fruit). If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt — it makes a great dessert or breakfast for diabetes. (Four apricots have 3 g of fiber, or 10 percent of the DV. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad. Eating mostly low-GI foods can help you keep control of your blood sugar. Instead of two servings forÂ. Stick to the produce aisle and the freezer section of your grocery store. One kiwi also has about 42 calories and 10 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Healthiest Fruits for People With Diabetes. But the serving size can be very different depending on the type of fruit. Be sure to keep nutrition in mind when choosing what to eat. By subscribing you agree to the Terms of Use and Privacy Policy. But they may not always be good for you. So it’s important to count the carbs you eat and balance them with medicine, diet, and lifestyle choices. 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