The best fruit to eat if you’ve got diabetes – and the exact amount you should be eating
- A dietitian recommends blueberries for diabetics or people at risk of diabetes
- Blueberries contain fewer calories and cause fewer sugar spikes than other fruits
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Dietitians have advised diabetes patients to choose blueberries instead of other fruits.
A diet expert specializing in diabetes care has said that the little blue snacks are preferable because they pose the lowest risk of causing a potentially dangerous sugar spike.
About 30 million Americans have type 2 diabetes, in which the body fails to produce adequate amounts of the hormone insulin, which helps convert sugars in food into energy.
The disease causes glucose to build up in the bloodstream, leading to blood sugar spikes that over time result in a host of serious complications such as infected wounds and heart problems.
Jocelyne Loran, a diabetes dietitian at the University of Maryland Charles Regional Medical Center, revealed why she recommends one cup of blueberries to her patients with diabetes or who are at risk for the condition.
Blueberries are rich in fiber, vitamins C and K, manganese and contain no added sugars
First, they can combat blood sugar spikes because of their high fiber content, which slows the release of fruit sugars into the bloodstream, she said. Good food.
One cup of blueberries contains about 3.6 grams of fiber, compared to a banana, which contains 3.1 grams.
An apple contains slightly more fiber – but the blueberries have 4 grams less fruit sugar.
Additionally, Loran says, unlike some other fruits, the risk of weight gain is very low with larger portions due to their very low calorie count.
One cup contains only 84 calories, while one cup of banana contains about 105.
Groundbreaking studies have shown that eating a very low calorie diet, resulting in significant weight loss, can actually put the disease into remission.
Blueberries are also packed with nutrients that support various aspects of health. These include fiber, vitamins C and K and manganese. Manganese is a trace mineral that helps the body form connective tissue and bones and promotes blood clotting.
A 2023 review in the magazine Food production, processing and nutrition suggested that the plant polyphenols in blueberries may improve blood sugar control, reducing the risk of diabetes.
Ms. Loran suggests that fresh, frozen or canned blueberries are all nutritionally equal. However, canned varieties are more likely to contain syrup, which contains added sugar.
“Put the canned berries in light syrup and rinse the berries in a colander under water before consuming… to reduce the added sugar content,” Ms Loran said.