Fruit is an essential part of a balanced diet and it provides a natural sweet treat. However, for those with diabetes, fruit can create glucose spikes that makes it more difficult to manage blood sugar levels. In addition to sugar, fruit contains carbohydrates that the body converts into sugar. Fruits should be eaten in moderation and it’s important to count carbs with fruit.

Some types of fruit will increase blood sugar levels faster than others and rate highly on the glycemic index. Some of those include bananas, cherries, figs, grapes, mangos, pineapples and watermelon. That doesn’t mean they should be eliminated from the diet. They just need to be consumed in moderation.

Dried fruits have the water content removed, thereby turning them into concentrated bites of sugar. Canned fruits packed in syrup should be avoided in favor of those packed in water. People with the disease should be careful when consuming fruit juices. They may seem like a good alternative to fruits, but they’re full of sugar.

Choose fruits that have a low glycemic index rating. They include fruits such as apples, blackberries, dates, pears, plums and strawberries. Keep in mind that darker fruits are also heart healthy. Fruits that have a medium rating on the glycemic index are kiwi, oranges, raisins and underripe bananas.

Eating fresh fruits also have other benefits. They contain antioxidants that help neutralize free radicals in the body. Free radicals cause damage at the cellular level and are responsible for early signs of aging. Fresh fruit contains fiber that helps people feel fuller longer and can help in weight loss. Fruits are also beneficial for supporting the immune system.

The bottom line for diabetics is that fruit is an integral part of a healthy diet and has a variety of benefits for the entire body. People with the disease should strive to consume fruits that have a low glycemic index rating and consume them in moderation.

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