These are the 8 ideal fruits for diabetics | The State

These are the 8 ideal fruits for diabetics

The fruit is important in the diabetic diet, it provides vitamins, minerals and antioxidants. Discover the best alternatives.

Photo:
Image by silviarita from Pixabay / Pixabay

One of the main challenges in dietary population is food, in fact it is a fundamental factor for your good control. Although there are foods that are more recommended than others, fruits and vegetables They cannot be absent and it has even been proven that there are copies that are a great help to maintain blood sugar level within a healthy range.

In fact it’s time to break with belief that fruit is not a safe food for diabetics, it is about a myth what has been been discredited over and over again. According to information released by the American Diabetes Association (ADA), there are many types of fruits that are loaded with vitamins and minerals beneficial to him control diabetes. Also some variants shine for their high fiber content, in fact there is data revealed by Harvard TH Chan School of Public Health in which the benefits of fiber are endorsed as a most powerful nutrient for regulate sugar levels in the blood and lower your risk of developing type 2 diabetes.

In such a way that the fiber Play a fundamental rolel as it relates to benefits in the digestive, intestinal health, promotes a feeling of fullness and curbs cravings. The truth is that maintaining a healthy weight is a key factor for aIncrease insulin sensitivity Y help control diabetes.

With such benefits you are probably wondering How to choose the best fruits for diabetic nutrition? The first and most important thing is to choose the consumption of whole fruits (forget about juices), among the best alternatives are berries, citrus, apricots and yes even las apples, can be extraordinary for regulate glucose and benefit health in general, since they are related to qualities for cfight inflammation, normalize blood pressure, and more. The truth is that as with any food in the diet for diabetes, the primary factor is found in count carbohydrates and make a punctual follow-up of the food we consume throughout the day. Also of course, portion sizes are key.

The list of the 8 best fruits for diabetics:

1. Berries

A treasure packed with antioxidants and fiber, they are refreshing and fight all kinds of diseases. choose to integrate into your daily diet, blueberries, strawberries, raspberries, and blackberries. Best of all, they are very low in calories and carbohydrates, for example a cup of blueberries provides 84 calories and 21 grams of carbohydrates. A great benefit is that they are very versatile and therefore it is immensely easy to integrate them into the diet.

2. Cherries

Tart cherries help fight inflammation. At the same time they are the lightest, a cup of cherries has 52 calories and 12.5 g carbohydrates, according to the USDA. They are also packed with antioxidants, which can help fight heart disease, cancer, and other diseases.

3. Peaches

They are sweet, juicy and a nutritional treasure. They relate to a high potassium content, what stimulates metabolism. One medium peach contains 59 calories and 14 g carbohydrates, according to USDA. It also has 10 milligrams (mg) of vitamin C, which covers 11% of your Daily Value (DV) for that nutrient, and 285 mg of potassium.

Four. Apricots

One of the most classic summer fruits and one wonderful addition to any diabetes meal plan. An apricot contains only 17 calories and 4 g carbohydrates, according to the USDA. At the same time they shine for their content in vitamin A and fiber.

5 apples

They are considered one of the healthier food of the planet and popularly named the best oatmeal for diabetics. They are a rfast, high-fiber snack, what benefits digestion Y intestinal transit, in such a way that they promote the elimination of everything that the body does not need. In such a way that a medium size apple is an excellent fruit option, with only 95 calories and 25 g carbohydrates, notes the USDA.

6. Oranges

It is well known that oranges are the queens of vitamin C, with just consuming one piece you will get the 8% of daily requirements (There are 70 mg of C in a medium fruit). At the same time they are juicy, refreshing and very light one piece contains 62 calories and only 15 g of carbohydrates, according to the USDA. Another of his great qualities is related to its high content in folic acid and potassium, thanks to this they are a great ally for normalize blood pressure.

7. Pears

Pears often go unnoticed, however they are a nutritional treasure. They’re a extraordinary source of fiber, since they contribute close to 20% of daily requirements according to information disclosed by the USDA. They also shine for their great content in vitamin K.

8. Kiwi

Kiwi is one of the more exotic fruits that exist, stand out for their unmatched content in potassium, fiber and vitamin C. According to the USDA, kiwi is one of the most powerful fruits as it contains 215 mg potassium, 64 mg of vitamin C and 2 g of fiber. Best of all, a medium kiwi contributes around 42 calories and 10 g carbohydrates, making it a smart addition to the diabetic diet.

.

Leave a Reply

Your email address will not be published. Required fields are marked *