“Diabetes patients often steer clear of fruits because of sugar. However, it’s key to understand that fruits, while sugary, also contain vital vitamins, minerals, and fiber.
These elements support long-term health and disease prevention,” shares Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
A surprising 2021 study involving 23 research papers, published in BMJ Nutrition, Prevention & Health, indicated that a diet rich in fruits lowers diabetes risk by 7% compared to a low-fruit diet.
Avocados
In an era where low-fat diets are less emphasized, it’s still crucial for diabetics to watch their fat intake. Diabetes increases heart disease risk, according to the CDC.
However, not every type of fat is a concern. Diabetics often bypass avocados fearing their fat, but Palinski-Wade reassures, “Avocados are highly beneficial. They stand out as they contain no sugar, not impacting blood sugar levels.”
Bananas
Bananas, commonly criticized among diabetics, have their upsides. “Unripe bananas are rich in resistant starch, helpful in reducing blood sugar and combating insulin resistance,” remarks Palinski-Wade.
A 2023 study in Frontiers in Nutrition highlighted that certain resistant starches are effective in managing glucose and insulin, more research notwithstanding.
Even ripe bananas are advantageous. “Despite their higher sugar content, they provide essential fiber aiding in digestion and hunger control,” she adds.
