You may feel as though you are completely limited in the foods you’re able to choose from.
Or perhaps you overheard that you must steer clear of certain food groupsmainly fresh and frozen fruitentirely.
Can You Eat Fruits If You Have Diabetes?
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The resounding answer to whether or not people with diabetes can eat fruit is: yes, they can!
In fact, the2020-2025 Dietary Guidelines for Americansencourages all adults to consume 2 cups of fruit per day.
However, fruit is often feared because of its carbohydrate contentmainly in the form of sugar.
Butfruit is so much morethan its sugar content.
More specifically, dietary fiber is the portion of plant foods that your body cannot digest or absorb.
Therefore, it prevents blood sugar spikes by slowing the absorption of sugar.
But fiber isn’t the only blood-sugar-stabilizing compound in fruits.
5 Best Frozen Fruits for Diabetes
1.
Frozen Strawberries
Beyond their pleasant aroma and delectable flavor, strawberries have an impressive nutrient profile.
Although they are sweet to the taste, they are surprisingly low in sugar.
With double the dietary fiber found in strawberries, raspberries are agreat option for managing blood sugar.
One cup of frozen raspberries contains 9 grams of natural sugar and 6 grams of fiber, per theUSDA.
You may have noticed that they are higher in sugar than strawberries and raspberries.
However, it is important to remember that the fiber in whole fruithelps to slow the absorption of sugar.
One cup of blueberries has a low GL of 9.6.
These tiny but mighty berries also boast a fair share of vitamin C, vitamin K and manganese.
Frozen Tart Cherries
These long-stemmed stone fruits are as rich in nutrients as they are in color.
They are also filled with a good amount of vitamin C, potassium and magnesium.
Therefore, cherries may be a great pick for diabetes management.
Frozen Avocado
Although they are often used in savory dishes and classified as vegetables, avocados are actually fruits.
Botanically, avocados are single-seeded berries, making them very fitting for this list.
What is even more fascinating is that they are low in sugar andhigh in nutrients.
Therefore, they are an excellent choice for those with diabetes.
According to theUSDA, half an avocado contains less than 1 gram of sugar and 6 grams of fiber.
Thus, regular avocado consumption may aid in blood glucose regulation.
The simplest way to include frozen fruits in a diabetes-appropriate diet is to blend them into smoothies.
Speaking of healthy fat, try blending frozen avocados in your berry smoothies, like in thisMixed-Berry Breakfast Smoothie.
The avocado helps to enhance the flavor of the berries.
Frozen fruit can also be enjoyed as a topping foroatmealor otherwarm cereals.
you’ve got the option to even throw a few in your pancake ormuffin batter.
They also make a wonderful topping foryogurt.
Or they can simply be enjoyed on their own as a frozen treat to satisfy your sweet tooth.
When available, look for packages marked with theUSDA’s U.S. Grade A or U.S. U.S. Grade B or U.S.
Choice labels are also good optionsalthough not as high in quality as Grade A.
In addition, be sure to test whether the fruit was stored at the proper temperature.
The package should be firm to the touch with no signs of thawing.
Therefore, fruitfresh or frozenshould not be feared by those who live with diabetes.
Fruit juices, on the other hand, are often stripped of dietary fiber.
Therefore, fruit juice can increase blood sugar levels more rapidly.
No fruit is off-limits if you have diabetes.
According to theDietary Guidelines, adultsincluding those with diabetesshould consume about 2 cups of fruit per day.
