In This ArticleView AllIn This ArticleCan You Eat Fruits If You Have Diabetes?5 Best Frozen Fruits for DiabetesHow to Include Frozen Fruit in a Healthy Diabetes-Appropriate DietFAQs
In This ArticleView All
View All
In This Article
Can You Eat Fruits If You Have Diabetes?
5 Best Frozen Fruits for Diabetes
How to Include Frozen Fruit in a Healthy Diabetes-Appropriate Diet
FAQs
From keeping track of your blood sugar levels to navigating the ins and outs of a diabetes-appropriate diet,living with diabetesrequires careful attention to the foods you put on your plate. You may feel as though you are completely limited in the foods you can choose from. Or perhaps you overheard that you must steer clear of certain food groups—mainly fresh and frozen fruit—entirely. With all of the misinformation that surfaces surroundingfruit intake in relation to diabetes, this article provides clarity, as well as breaks down five of the best frozen fruits that you can confidently consume throughout the week.
Can You Eat Dried Fruit If You Have Diabetes?
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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. According to theUSDA’s FoodData Central, 1 cup of frozen strawberries contains 7 grams of naturally occurring sugar, along with 3 grams of dietary fiber. In addition, strawberries are high in the antioxidant vitamin C, which helps to protect your cells from harmful free radicals that increase your risk of developing chronic diseases like type 2 diabetes. Hidden within their bright-red pigment, strawberries contain an array of compounds called anthocyanins that also work to reduce free-radical damage and inflammation. In fact, a 2019 review published inNutrientsrevealed that several small studies found that strawberry consumption may have a positive effect on antioxidant status, inflammation and insulin sensitivity. This means eating them may help to improve your tissue’s response to insulin in order to move glucose molecules from your bloodstream into your cells—where they are meant to be.
2. Frozen Raspberries
Reminiscent of red jewels, raspberries are exceptional little berries that are also low in sugar and high in fiber. 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. According to a 2019 study published inObesity, individuals with pre-diabetes and insulin resistance benefited from consuming 1 to 2 cups of frozen raspberries with breakfast. Specifically, the researchers found that raspberries helped to reduce blood sugar spikes with less insulin following the meal, which they believe was related to improved insulin sensitivity.
3. Frozen Blueberries
4. Frozen Tart Cherries
These long-stemmed stone fruits are as rich in nutrients as they are in color. According to theUSDA, 1 cup of frozen tart cherries contains 14 grams of sugar and 2 grams of fiber. They are also filled with a good amount of vitamin C, potassium and magnesium. Cherries are also a rich source of polyphenols, which have anti-inflammatory and antioxidant properties, per a 2018 review published inNutrients. In addition, the same review noted that cherry consumption helped to decrease A1C levels in women with diabetes in a small experimental study. Therefore, cherries may be a great pick for diabetes management.
5. Frozen Avocado
Although they are often used in savory dishes and classified as vegetables, avocados are actually fruits. Yes, 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. Avocados are also a great source of unsaturated fat (a healthy fat), vitamin E, folate, potassium and magnesium. According to a 2022 article published inThe Journal of Nutrition, their unsaturated fat content, specifically monounsaturated fat, has been associated with improved glucose control. Thus, regular avocado consumption may aid in blood glucose regulation.
What Happens to Your Body When You Eat Avocado Every Day
The convenience of pre-washed and pre-cut frozen fruit makes it easy to incorporate into various dishes. The simplest way to include frozen fruits in a diabetes-appropriate diet is to blend them into smoothies. Just be sure to pair your fruit smoothies with adequate protein and healthy fat to keep your blood sugar stable. 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. Not only does it taste delicious, but the fat in the avocado helps absorb the fat-soluble vitamins in berries.
Frozen fruit can also be enjoyed as a topping foroatmealor otherwarm cereals. You can even throw a few in your pancake ormuffin batter. They also make a wonderful topping foryogurt. You can even make a chia seed jam with frozen berries to enjoy on whole-grain toast. Or they can simply be enjoyed on their own as a frozen treat to satisfy your sweet tooth.
What to Look For
When shopping for frozen fruit, you want to choose those that have retained their nutrient value for managing diabetes. When available, look for packages marked with theUSDA’s U.S. Grade A or U.S. Fancy shield. These shields ensure that the frozen fruit is uniform in color, nearly free from defects, and has a normal flavor. U.S. Grade B or U.S. Choice labels are also good options—although not as high in quality as Grade A. In addition, be sure to check if the fruit was stored at the proper temperature. The package should be firm to the touch with no signs of thawing.
What to Limit
Before tossing your frozen fruit into your grocery cart, be sure to read the Nutrition Facts label and ingredient list. On the Nutrition Facts label under the carbohydrates heading, added sugars should read 0 grams—as you only want to consume the sugars that are naturally available in the specific fruit. As for the ingredient list, be cautious of sweeteners and syrups that may be added to enhance the flavor and sweetness of the product.
The Bottom Line
The Best Fruits to Eat If You Have Diabetes
Frequently Asked Questions
Whole fruit contains natural sugar that is packaged with dietary fiber, which helps slow the absorption of sugar and prevents spikes in blood sugar. Fruit juices, on the other hand, are often stripped of dietary fiber. Therefore, fruit juice can increase blood sugar levels more rapidly.
According to theDietary Guidelines, adults—including those with diabetes—should consume about 2 cups of fruit per day.
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