November 20, 2019
Fruits That are Good for Diabetes

Fruits That are Good for Diabetes


Hello, I am Ty Mason of thediabetescouncil.com,
researcher, writer and I have type 2 diabetes. Today I want to talk about fruits that are
good for diabetes. After you watch the video today, I invite
you check out the description box for my new ebook. This is one of the most comprehensive diabetes
meal planning book you can find. It contains diabetes friendly meals/recipes,
recipes for different goals such as 800-1800 calories per day meal plan, diabetes meal
planning tips and tricks. There are also tons of diabetes friendly recipes
for everyone! For years those of us with diabetes were told
that fresh fruit had way too much sugar and we shouldn’t eat many of them because of
that. Those with diabetes were relegated to grapefruit
and that was about it. Now, grapefruit is actually good for diabetes
and spoiler alert, it’s on my top 10 list today, but there is a wonderful world of fresh
fruit out there just waiting to be placed on your diabetes management plan. I personally feel all fresh fruit is “in
play” for those of us with diabetes, but I also know that some are better than others
for us. But in moderation, I think any fresh fruit
you want to eat is perfectly fine. Getting down to 10 was not an easy task, but
here is my list of fruits that I think can be eaten at any meal, for any snack and you
will gain many benefits by adding them to your diet. When thinking about the best fruits to eat,
pick those that you like. I think choosing fruits that have edible skin
is always good because of the dietary fiber they bring with them. But, we must narrow down a selection to 10
and I tried to include a wide variety in this list. Many fruits are “cousins” to the ones
I have listed and can also be enjoyed. For example, watermelon and cantaloupe or
muskmelon are very close, substitute. STRAWBERRIES/BLUEBERRIES
Strawberries –A great alternative to those with a sweet tooth is strawberries. They are sweet, low in calories and make a
great snack. Several human studies have established that
people who eat plenty of berries, such as strawberries and blueberries, have a lower
risk of both diabetes, heart attacks and dementia. Studies have also linked the high vitamin
C content of strawberries to a lower risk of type 2 diabetes. One cup of fresh strawberries provides 160
percent of your daily need of vitamin C. They’re a delicious addition to salad and you can
also blend fresh or frozen strawberries into your smoothies. According to a 2014 study in the Journal of
Nutrition and Dietary Supplements, “Though diabetes is not traditionally considered a
risk factor for vitamin C deficiency, patients with diabetes should all receive dietary advice
about healthy eating and vitamin C dietary sources, including fresh fruits and vegetables.” Strawberries would be an excellent addition
for this purpose. With a GI of just 40 and a low GL at 3.6,
strawberries are truly a superfood. TOMATOES
One of the best fruits you can have with diabetes is tomatoes. Yes, a tomato is a fruit. An average size tomato, about the size of
a baseball or slightly larger, has 28 calories. It has no fat, no cholesterol, only 6 carbs
and 4 grams of sugar. Tomatoes are low in Sodium and are a good
source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper. Tomatoes are an excellent source of Dietary
Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. Tomatoes have a very low GI of 15 which makes
their GL ZERO. The only warning I have is that many people
who eat them like to pour on the salt, not a good choice for the heart, a little salt,
no problem. Eat them on sandwiches, in salads or just
by themselves. DATES
Dates are loaded with anti-oxidants and are fat free and cholesterol free, which is good
for any health-conscious individual, not just for those with diabetes. Several necessary minerals are also found
in dates, such as calcium, potassium, manganese and magnesium. A 1 cup of
serving of dates contains about 415 calories and nearly 95 g sugar, as well as 110 g carbohydrates. Dates have a low GI. Depending on the type their GI ranges from
35-50 with an average of 42. The average glycemic load of dates is 18. This is not a bad GL, it does fall within
the mid-range. Dates contain 3 types of sugar (Fructose,
glucose and sucrose) that are capable of giving an extra burst of energy on those lethargic
days. Dates are also cholesterol and fat free and
contain a good amount of dietary fiber. A 2010 study at King Saud University in Riyadh
concluded that, “The hypoglycemic effect of date seed extract combined with insulin,
decreases the blood glucose level significantly toward normal when compared to the effect
of insulin administered as a single drug for treatment of diabetes.” This study shows the date can be valuable
in lowering blood sugars in conjunction with diabetes meds. You can eat dates straight from the bag, add
them to salads or smoothies, or chop them up and add them to Greek yogurt or oatmeal. GRAPEFRUIT
There has been a lot said about grapefruit and diabetes in recent years, mainly due to
a 2014 study, conducted at UC-Berkeley by Researcher Professor Joseph Napoli said: “The
grapefruit juice lowered blood glucose to the same degree as metformin. That means a natural fruit drink lowered glucose
levels as effectively as a prescription drug.” Sounds great doesn’t it? I mean grapefruit juice is much cheaper than
metformin, so let’s all throw our drugs out and move to Florida! But wait a minute. There was a slight problem with the study. NONE of the mice actually had diabetes!
AND, the study was funded by the California Grapefruit Growers Cooperative. If you were to look at the nutritional values
of a grapefruit, the 1 thing that will leap off the page is that contains 142% of the
recommended daily allowance of Vitamin C. I would say that is a lot. It also packs a pretty good punch with Vitamin
A. You will also get some potassium, calcium and iron. What you won’t get is sugar, fat, cholesterol
or sodium. And a whole cup of grapefruit sections with
the juice is only 69 calories. The best news? Grapefruit has a GL of 4. So, even though I put very little stock in
the UCB study about grapefruit being better than metformin in helping control diabetes,
it is a great fruit to add to your diet. GUAVA
Guava has a load of dietary fiber. It is the highest concentration of lycopene
than other plant. A study at I-Shou University concluded that
eating guava can help reduce your blood’s sugar absorption. It is very rich in potassium and Vitamin C.
All that sounds pretty good, but if one were to look at the GI of guava and see it is has
a rating of 78, one would automatically say that is cannot be good for one with diabetes. But while the GI is very high, I favor the
GL of a food. It gives us a much more accurate reading as
to how that food will affect your blood sugar. The guava has a GL of 4. Eat away! It’s good stuff. WATERMELON
For years, those of us with diabetes were told we couldn’t have melons because they
were too high in sugars. The glycemic index of most melons is quite
high. But when the glycemic load scale came to light,
we saw that even though melons have a high GI, they really have little effect on our
blood sugar at all. Watermelon is a wonderful example. Depending on what type, the GI of watermelon
can be from 75 to 95. Now there is no way a person with diabetes
would have even considered it OK to eat a food with a glycemic index that high, but
the glycemic load of watermelon is only about 5, a perfectly fine food to eat. PLUM
One of the most forgotten fruits for many with diabetes is the ever lovely plum. This fruit is an amazing piece of nutritional
fuel. Plums are low in calories (46 calories per
100 g) and contain no saturated fats; however, they hold numerous health promoting compounds,
anti-oxidants, minerals, and vitamins. Certain health benefiting compounds present
in the plums such as dietary fiber, sorbitol, and isatin has been known to help regulate
smooth functioning of the digestive system, and thereby, help relieve constipation problems. Plums are plentiful in minerals like potassium,
fluoride and iron. Iron is required for red blood cell formation. Potassium is an important component of cell
and body fluids that helps controlling heart rate and blood pressure. The GI of one plum is 24 and the GL is 1.5. PEACHES
Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly
diet. Peaches contain vitamins A and C, potassium,
and fiber and are delicious on their own or tossed into iced tea for a fruity twist. With a GI of 28 and GL of 2 peaches are wonderful
for your diabetes meal plan. Wonderfully delicious peaches are low in calories
(100 g just provide 39 calories), and contain no saturated fats. Nonetheless, they are packed with numerous
health promoting compounds, minerals, and vitamins. They are rich in many vital minerals such
as potassium, fluoride and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth
and is essential for prevention of dental caries. Potassium is an important component of cell
and body fluids that help regulate heart rate and blood pressure. APPLE
An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you’re
on the go; a small apple is a great fruit choice, with just 77 calories and 21 g carbs. Apples are also loaded with fiber and a good
source of vitamin C. Don’t peel your apples, though — the skins are the most nutritious
part, full of antioxidants. The GI of an apple is 39. The GL is just 6.2. An apple is an ideal source of B-complex vitamins
such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors
for enzymes in metabolism as well as in various synthetic functions inside the human body. KIWI
If you’ve never tried a kiwi, you might not know that its brown fuzzy peel hides a zesty
bright green fruit. Delicious kiwi is a good source of potassium,
fiber, and vitamin C. One large kiwi has about 56 calories and 13 g 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. The GI of a kiwi is 58 and the GL is only
5. It is a good source of soluble dietary fiber
(3.8 g per 100 g of fruit OR 10% of RDA), which brand it as a good bulk laxative. The dietary fiber helps to protect the colon
mucosa by decreasing exposure time to toxins as well as binding to cancer-causing chemicals
in the colon. The fruit is an excellent source of antioxidant
vitamin-C; providing about 154% of the daily recommended allowance. Kiwi fruit contains very healthy levels of
vitamin-A, vitamin-E, vitamin-K and flavonoid antioxidants such as β-carotene, lutein,
and xanthins. Kiwi-fruit seeds are an excellent source of
omega-3 fatty acids. Research studies show that consumption of
foods rich in omega-3 fatty acids may reduce the risk of coronary heart disease, stroke,
and help prevent the development of ADHD, autism, and other developmental disorders
in children. It also contains good amounts of minerals
like manganese, iron, and magnesium. Fresh fruit is great for the plate if you
have diabetes. Find new ways to use them in your diet. Just don’t go overboard. While the GL of fresh fruit is very low, you
still need to follow our guide of moderation and portion control. Don’t forget to get my new ebook. Like this video and subscribe to our channel
so we can continue to bring you informative videos like this one in the future. Thanks for watching!

5 thoughts on “Fruits That are Good for Diabetes

  1. Get my diabetes diet and management guide here https://goo.gl/QiVwkh to learn what other fruits are good and bad for diabetes.

  2. grapefruit is good but be careful and make sure its ok to eat with your meds…l know I have diabetes and they put me on cholstorol ed and I cant have grapefruit while taking it

  3. I subscribed today because I am eating the low carbohydrate high fat lifestyle and have completely stopped taking my diabetes medicine and feel great, plenty of energy all the time and never experience low blood sugar; however, since I began this lifestyle in January 2017, my carbohydrate sensitivity has become a problem for the days I do eat carbs. So, I am checking out various ways of living with type 2 without medicine simply because I love fruit and most fruit is not permissible on the LCHF lifestyle. Thank you for doing these videos, I will continue to watch your channel to see what I can learn.

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