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5 Best Fruits to Eat If You Have Diabetes, Says Dietitian

Yes, diabetics can still have fruit!

Can people with diabetes have fruit? Absolutely! Fruits are brimming with vitamins, minerals, and fiber. Fruits do contain carbs and can raise blood sugar, so it's important to count them as part of your meal or snack. The trick when eating fruit is to be aware of portions. Although all fruits are allowable for people with diabetes, here are five easy-to-find fruits that can be part of a healthy diet for a person with diabetes.

1

Blueberries

blueberries
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One cup of blueberries provides 80 calories, 20 grams of carbs, and 3 grams of fiber. It's also a good source of vitamin C, providing 15% of the daily recommended amount. Blueberries also provides vitamin K, which helps with regulating blood clotting and bone metabolism, and manganese. which helps with bone development and converting macros into energy.

This gorgeous berry is also packed with phytonutrients called polyphenols, which include anthocyanins, which are found in foods with a blue-red hue. They're also certified as heart-healthy through the American Heart Association Heart-Check Food Certification Program.

2

Apples

apples
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One medium apple (3-inch diameter) provides 77 calories, 2 grams of fiber, and 21 grams of carbohydrates. It also has vitamin C, where almost half comes from the flesh. Apples also provide flavonoids called phloridzin and quercetin, which research has shown to help fight heart disease and cancer.

3

Watermelon

watermelon
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This delicious melon is 92% water. Per a two-cup serving, it provides 80 calories, 21 grams of carbs, and 1 gram of fiber. It's an excellent source of vitamin C—providing 25% of the daily recommended amount—and also provides vitamins A and B6, potassium, magnesium, thiamin, and phosphorus.

Watermelon also contains a higher level of phytonutrient lycopene compared to many other fresh fruits or vegetables. Lycopene has been shown to help reduce blood pressure in people with pre-hypertension or hypertension. In addition, research has shown that higher lycopene intake was linked with lower prostate cancer risk.

4

Strawberries

strawberries in bowl
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One serving of eight medium strawberries provides 45 calories, 7 grams of sugar, and 12% of the daily recommended amount of dietary fiber. It's also an excellent source of vitamin C providing 140% of the daily recommended amount and provides folate and potassium too.

Strawberries also provide ellagic acid which acts as an antioxidant, protecting your cells from harmful compounds called free radicals. Ellagic acid may also support your immune function and reduce inflammation and research suggests that it may also help reduce the risk of certain forms of cancer. These gorgeous berries also contain flavonoids, a natural plant compound that may help reduce the risk of cancer, heart disease, and cognitive decline.

5

Grapefruit

grapefruit
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One half a medium grapefruit (4-inch in diameter) is a serving of this fruit. It provides 41 calories, 10 grams of carbs, and 1 gram of fiber. It's also an excellent source of vitamin C providing close to 50% of the daily recommended amount. Grapefruit is also a good source of vitamin A, which helps maintain healthy skin and hair.

Toby Amidor, MS, RD, CDN
Toby Amidor is an award winning dietitian and Wall Street Journal best-selling cookbook author who believes healthy and wholesome can also be appetizing and delicious. Read more