Fruit can make a great addition to a healthy diet, but too much fruit, or consuming too many fruits very high in sugar can be problematic for those who have Type 2 diabetes. However, the good news is there are plenty of delicious low-sugar and high fiber fruits you can add to your diet that will not necessarily spike your blood sugar levels, especially when paired with a healthy fat like nuts, or a half of sliced avocado.
Let us take a look at five of the best fruits you can add to your diet to help support your overall health…
1. Raspberries. Raspberries are not only delicious, but they are also lower in sugar than some other fruit choices, and they are packed full of fiber to help stabilize blood sugar levels. In just one cup of raspberries, you will pack in about eight grams of fiber. Try adding some raspberries on top of a bowl of oatmeal, or blended into a smoothie.
2. Pears. Pears make another excellent fruit option as they contain six grams of fiber per pear and they are on the lower end when it comes to sugar content. If you are craving something sweet, you can try baking a few pears and sprinkling them with ground cinnamon for a healthy and guilt-free dessert choice.
3. Apples. An apple a day keeps the doctor away: this is a favorite fruit among many and makes for such an easy snack choice. The trick is to enjoy the apple with the skin to get the added fiber boost. You will take in about four grams of fiber per apple. Try enjoying a sliced apple with almond butter for a healthy snack.
4. Kiwi fruit. This tropical fruit is a tasty way to get some added fiber. In just one small kiwi, you will get about two grams of fiber. When paired with other high-fiber foods like nuts, seeds, or oats, you can make a super filling and blood sugar balancing meal.
5. Cherries. In one cup of cherries, you can pack in about two and a half grams of fiber! You can make a delicious cherry smoothie with full-fat unsweetened coconut or almond milk, a tablespoon of flaxseed, and a scoop of collagen protein powder.
Don’t think fruits are off the table if you have Type 2 diabetes. While fruits are high in sugar, these five options can be enjoyed in moderation and can make a great addition to a healthy diet due to their fiber and antioxidant content. Try enjoying these fruits as part of a healthy diet, and pair them with a healthy fat to help slow the absorption of sugar.
Anupam Ghose, a physician by training, was diagnosed with Type 2 Diabetes Mellitus (T2DM) in 2017. After the diagnosis of T2DM, he followed a low carbohydrate high fat diet and reversed his T2DM within a year. Now he has one main goal in life and that is to make people understand that the conventional method of treating T2DM is not beneficial. Type 2 diabetes is reversible and the best way to reverse T2DM is through diet and lifestyle modifications. He now decided to help people with type 2 diabetes by offering online coaching to reverse their diabetes.