Fresh fruits can be an ideal choice for a diabetic menu, keeping in mind some fruits may have greater benefits than others. When choosing fruit, you’ll want to consider the sugar content and what’s called the glycemic index (GI). This measurement defines foods on a scale—those that cause blood sugar to rise (high on the scale) versus those that cause a slow rise in blood sugar (low on the scale).
Fruits are ranked from high to low, with a lower GI being the best choice for a diabetic.
With any fruit, it’s important to limit the size of the portions and think about mixing fruit with high-protein foods to balance the sugar intake.
To get started, here are the 5 best fruits for diabetics to put on the plate.
If you’re looking for more ways to include fruits in your diet, here are easy recipes that take little time or effort to make.
Fruit compote
Even those fruits that may be higher on the GI scale, like pineapple or watermelon, can still be used in moderation. A fresh bowl of mixed, chopped fruits can be added to cottage cheese, cereals, yogurts, or can be eaten alone.
Baked apples
Baked apples with a touch of butter or cinnamon can be eaten for breakfast or as a dessert. Slice apples and arrange in a shallow dish. Dot with butter and cinnamon. Bake at 350 degrees for 20-30 minutes until soft.
Caprese salad
This super simple salad can add variety when lettuce salads become routine. Slice ripe tomatoes and fresh mozzarella cheese. Place the cheese on a plate and top with the tomato. Chop fresh basil and mix with enough olive oil to coat the tomatoes and cheese. Sprinkle lightly with salt. This salad pairs perfectly with a small steak or piece of salmon, or as an appetizer.
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