What foods should I eat if I have diabetes? Fruits and vegetables.

By UGAH MATHEW -

If you have diabetes, choosing the right fruits and vegetables is key to keeping your blood sugar stable. Here’s a guide to the best options:

Best Fruits for Diabetes (Low Glycemic Index & High Fiber)

These fruits help control blood sugar without causing spikes:

  • Berries (strawberries, blueberries, raspberries, blackberries) – Rich in antioxidants and fiber
  • Apples – Eat with the skin for extra fiber
  • Pears – Slow-digesting and full of fiber
  • Oranges & Citrus Fruits (grapefruit, lemons, limes) – Rich in vitamin C and fiber
  • Cherries – Low GI and packed with anti-inflammatory properties
  • Peaches – Natural sweetness with fiber and vitamins
  • Plums – Small but full of fiber
  • Kiwi – Low GI and packed with vitamin C
  • Avocados – Low in carbs, high in healthy fats (great for blood sugar control)

Fruits to Limit (due to higher sugar content – eat in moderation):

  • Bananas (especially ripe ones)
  • Grapes
  • Mangoes
  • Pineapple
  • Watermelon

Best Vegetables for Diabetes (Low-Carb & High-Fiber)

These help regulate blood sugar and provide essential nutrients:

  • Leafy Greens (spinach, kale, lettuce, collard greens) – Almost no carbs, full of fiber and vitamins
  • Broccoli & Cauliflower – High in fiber and antioxidants
  • Brussels Sprouts – Great for blood sugar control
  • Zucchini & Squash – Low in carbs and filling
  • Bell Peppers – High in vitamin C and fiber
  • Asparagus – Supports insulin function
  • Tomatoes – Low carb and full of antioxidants
  • Cabbage – Helps reduce blood sugar spikes
  • Carrots – Eat raw for lower glycemic impact
  • Green Beans – A great low-carb option

Vegetables to Limit (due to higher starch content – eat in moderation):

  • Potatoes (especially white potatoes)
  • Corn
  • Peas
  • Beets

Would you like some meal ideas using these ingredients?

Ugah mathew Friday From ogun State Nigeria

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