“Fruits get a bad rap from diabetics because of sugar. But remember, fruits don’t just have sugar; they’re packed with vital vitamins, minerals, and fiber.
These nutrients are key for long-term health and preventing other diseases,” states Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
Intriguingly, a 2021 review of 23 studies in BMJ Nutrition, Prevention & Health showed that eating more fruit can actually decrease your diabetes risk by 7% compared to eating less.
Avocados
The focus on low-fat diets might be declining, but if you’re diabetic, keeping an eye on fat intake is still important. The CDC says diabetes doubles your heart disease risk.
However, not all fats are the same.
Diabetics often skip avocados due to their fat content, but Palinski-Wade points out, “Avocados are truly beneficial. They’re unique among fruits as they have no natural sugar per serving and don’t impact your blood sugar.”
Bananas
Bananas often get a negative view in the diabetic community. But there’s more to the story. “Green bananas, which are unripe, are rich in resistant starch. This kind of fiber helps reduce blood sugar and fight insulin resistance,” Palinski-Wade remarks.
A 2023 analysis in Frontiers in Nutrition highlighted that certain resistant starch types significantly influence blood sugar and insulin management, though further research is needed.
Ripe yellow bananas are also valuable. “Yes, a ripe banana has more sugar and can influence blood sugar levels, but it’s also a good source of fiber that aids digestion and hunger control,” she continues.
