The 6 Best Fruits for a Diabetes Diet

Do you have a loved one with diabetes to whom you’d like to send a gift for Easter, Mother’s Day, or another holiday? Buying food gifts for someone with diabetes can be a little tricky, but the good news is that many fruit baskets make great, attractive gifts for diabetics. Not only that, but the right fruits consumed in reasonable portions can also actually help regulate blood sugar, satisfy cravings for less healthy sweet things, and provide essential vitamins, minerals, and dietary fiber that everyone needs to stay healthy – including diabetics.

Here’s half a dozen of Pittman & Davis’s best fruits for diabetics (or anyone else!). No matter what time of year, you can find at least one of these succulent selections:

1. Oranges

The tangy sweetness of an orange with its high fiber content is far more satisfying than a candy bar, so when you send oranges instead of candy to a loved one, you’re showing your love in a multitude of ways. In addition to all their other health benefits (which include strengthening the immune system, improving heart health, and helping to prevent cancer), oranges are also low on the glycemic index. Because of this, the American Diabetes Association lists navels and other oranges on their list of diabetes “superfoods.” Whole oranges may keep your blood sugar levels steady due to their low GI, fiber content, and other nutrients. And they’re not just a great food for those already suffering from Type 1 or Type II diabetes – they may even help prevent Type II diabetes, too.

2. Grapefruit

Oranges aren’t the only citrus fruits that are good for diabetes sufferers – grapefruit is a diabetes superfruit, too! And because it’s lower in sugar than orange juice, grapefruit juice is safer for diabetics to consume. In fact, while diabetics should be careful when consuming fruit juice of any kind, grapefruit juice in particular has shown some major health benefits. One significant difference is its much higher content of antioxidant compounds in comparison to other fruit juices. For example, research suggests that grapefruit juice can both help fight against insulin resistance and weight gain, both of which are major risk factors for developing type 2 diabetes, and also that grapefruit juice may be an effective management tool for existing diabetics.

3. Cherries

If you’ve ever shopped for Cherries online at Pittman & Davis, you already know how amazingly good for you they are. But these deep red fruits also pack a healthful punch: low in calories and chock full of fiber, vitamins, minerals, nutrients, and other good-for-you ingredients, each long-stemmed fruit delivers potassium, magnesium, and calcium along with vitamins C, A, and K. They also bring antioxidants, like beta-carotene, and the essential nutrient choline to your diet. Cherries are also known to fight inflammation, something of particular benefit to diabetics.

4. Peaches

A peach gift is always welcome! Fragrant and juicy, these warm-weather treats are an essential part of a diabetes-friendly diet. That’s because a diet that’s high in fiber can help prevent diabetes, among other health nasties like heart disease and colon cancer. Just one medium-sized peach can hold up to 10% of your body’s daily recommended intake of fiber. Peaches also can help you maintain a healthy weight. No saturated fat, no cholesterol, no sodium, and only 60 calories a serving? You bet peaches are a diet-friendly snack! Plus, since they’re high in both fiber and water, they’re a satisfying one, too, while their natural sugars may keep you from turning to a candy bar when you feel the need for something sweet. And their delectable, sweet flavor make them easy to add to a variety of dishes, ensuring your sweet tooth stays satisfied.

5. Apples

Ben Franklin had it right – an apple a day may indeed keep the doctor away. Studies show a strong association of between making apples a regular part of the diet with the prevention of diabetes, to the point where people who eat one or more apples a day have up to a 23% lower risk of developing Type II Diabetes than those who don’t. In another study of more than 38,000 healthy women, those who ate one or more apples a day had a 28% lower risk of developing Type II Diabetes over those who don’t regularly incorporate apples into their diet. Finally, in a review of data from more than 187,000 people involved in three long-term studies, Harvard researchers found that people who ate at least two servings a week of apples lowered their risk of developing diabetes by 23% compared to people who had one serving or less a month. Experts say the fruit’s fiber helps stabilize blood sugar. Flavonoids, a type of antioxidant, also may play an important role. Whatever it is, the number speak for themselves – so buy apples for yourself and your loved ones to help fight diabetes!

6. Pears

Not such a fan of apples? Good news – most of their health benefits are shared by pears! Boasting 6 grams of fiber per serving (that’s more than you’ll find in a cup of kale), pears help you feel full and satisfied, which in turn helps you maintain a healthy weight. Maintaining a healthy weight helps reduce your risk of developing Type II Diabetes while the sweetness of pears helps cut your craving for processed sweets and treats. Also, a diet high in fiber is essential for healthy digestion, which in turn lowers your risk of developing colon cancer and other gastrointestinal disorders. Pears are very easy to add to your diet, too…for a special treat, slice a Comice Pear into your salad, or try grilling pears for a luscious dessert!