8 Common Fruits to Include in Your Diabetes-Friendly Diet

Fruits are not only rich in vitamins, they are also very delicious! So if you’re diabetic and are forbidden to eat fruits, don’t fret. What you are about to discover are the 8 fruits that are low in carbohydrates, low-GI, and yes, good for your diabetes diet regimen!

If you are on the hunt for diabetes-friendly sweet treats that do not spike your blood sugar, just go check your fridge or the fruit basket in your kitchen. You won’t believe how these common fruits actually go along well with your everyday diet and keep your blood sugar at bay.

Many believe that when you need to watch your A1C, you must avoid eating fruits. But believe or not, this diabetes myth has long been debunked many times by scientific research. Did you know that many fruits contain large amounts of vitamins, minerals and fiber that lower your risk of having type 2 diabetes. This is supported by the American Diabetes Association (ADA) and the Harvard T.H. Chan School of Public health.

Found in fruits, vegetables and whole grains, fiber has a positive impact to your overall health by promoting the feeling of fullness which incidentally curbs your cravings and stops you from overeating. And it’s true – maintaining a healthy weight helps you manage diabetes by increasing your insulin sensitivity.

The thing to remember is this: stay away from fruit juices. But understand that eating whole fruits is actually good for you. Berries, apricots, citrus fruits and apples are great for your overall health. These common fruits are good in fighting inflammation, managing blood pressure, and yes, good for your A1C among others.

But don’t get overexcited. As with any diet regimens, it is a must to always watch your carbs and track what you eat. Portioning is the key.

To avoid spiking your blood sugar and eventually risking your life, stay away from processed and canned fruits and syrups which are loaded with sugar and additives. Make sure that you only consume whole fruits in its natural form. Lean towards the natural produce aisle in the grocery store when doing your groceries. Majority of the fruits in this section are low in glycemic load.

If you strictly follow a healthy diet and only consume whole natural fruits, this will help you keep a healthy blood sugar range and reduce your risk of developing diabetic complications such as diabetic retinopathy, glaucoma, cataracts, kidney disease and other deadly heart diseases like stroke and the like.

So when you are craving for something sweet, look for any of the following sweet yet healthy fruits made specially for you by mother nature - toss one into the blender and make a diabetes-friendly smoothie or toss a couple in your bag to serve as snacks in between your busy schedule.

An Apple a Day…

The good old saying “An apple a day keeps the doctor away” is true. Apples are rich in fiber and is loaded with Vitamin C. A small apple contains 77 calories and 21 grams of carbs. Remember to not peel your apples because the skin is actually the most nutritious part of the fruit – it’s loaded with healthy antioxidants. Bring along a small-sized apple to munch during the day when you’re on the go.

Succulent Oranges…
Vitamin C loaded Oranges…

Everything they say about how rich oranges are in Vitamin C is true! Eating one single orange provides 100% of your Vitamin C daily requirement. One is all you need in day, really. One orange only has 62 calories and 15 grams of carbs. Oranges may also help normalize your blood pressure due to its Folate and Potassium content. Eat one as is for a healthy snack or juice it for a diabetes-friendly drink. Other citrus fruits such as grapefruits are good choices as well.

Delectable Berries…

According to the ADA, berries are considered as diabetes superfoods. Berries such as blueberries and strawberries are jampacked with Antioxidants (helps to combat the onset of disease), Vitamins and Fiber. Not only that, they are also low-GI. So, when you want to indulge on berries, do so by all means, you have the green light!

A cup of blueberries only has 62 calories and 16 grams of carbs. You can also try something different than eating them alone, like making a parfait with non-fat yogurt. This is a great diabetes-friendly breakfast or dessert.

Delicious Kiwi

Don’t judge a book by its cover. This is very true when looking at these weird brown furry balls because what’s inside is a delicious, sweet and juicy fruit meat that’s loaded with potassium, Vitamin C and Fiber. One kiwi has 56 calories and 13 grams of carbs which makes it a very wise choice to add into your diabetes-friendly diet. What’s good about kiwi, unlike other fruits that only appear in the market on certain seasons, is that it’s available the whole year round and will actually last in your fridge up to three long weeks!

Fuzzy Peaches…

We all know that peaches give us comfort during the warm season for their refreshing flavors, but it can also be mixed into your diabetes-friendly meal plan. Peaches are loaded with Vitamin A, Potassium, Vitamin C and fiber.

Easily whip a peach smoothie with non-fat milk, crushed ice and a dash of cinnamon and you have an instant diabetes-friendly snack.

Plump Pears…

Pears are one of the best additions to your diabetes-friendly diet regimen because they are loaded with Vitamin K and Fiber. And unlike any other fruit, they’re texture and flavor actually improve after they’re picked. Amazing, right? Pears are good in salad. Slice up a pear and put it into your next garden salad for additional Fiber, and of course, flavor.

Sweet & Savory Apricots

Considered as a sweet staple during the summer, apricots are a good addition to your diabetes-friendly diet regimen. One fruit contains 17 calories and only 4 grams of carbs. Did you know that four apricots provide 50 percent of your Vitamin A requirement daily? That’s how healthy these fruity jewels are! They are also a good source of fiber. Dice them up and toss into your breakfast cereal or in a salad.

Sour/Tart Cherries…

Tart cherries are among the healthy fruits that are low-GI and a wise choice to add in your diabetes-friendly diet regimen. One third to a cup of tart cherries has 78 calories and 19 grams of carbs. Studies show that tart cherries are good at fighting inflammation. They contain Antioxidants that fight certain cancers and heart disease among others.

Read More about the causes, effects, and solutions for high blood sugar.


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DISCOVER HOW YOU CAN STABILIZE YOUR BLOOD PRESSURE, LOWER BAD CHOLESTEROL WHILE MAINTAINING GOOD CHOLESTEROL AND BALANCING YOUR BLOOD-SUGAR LEVELS.

Hello. This is Dr. Ben, Chief Medical Advisor here at Optimal Health Products, pointing out something important that you may not realize about the toxins in your body.

Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").

The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.

Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!

Shocking, right?

In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.

But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:

#1 - You Must Balance Your Blood-Sugar Levels.

Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.

Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.

Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).

This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.

Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.

The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll never have the heart health you want and deserve.

It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.

Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.

#2 You Must Lower Your Bad Cholesterol While Maintaining Your Good Cholesterol.

Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.

LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.

HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.

A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.

#3 You Must Stabilize Your Blood Pressure.

Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.

And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKEno matter how hard you try to avoid it.

The result?

Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.

This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.

Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.

This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.

But what if there was a way that you could STOP these three factors?

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The effects of Ceylon Cinnamon extract work 5 different ways:

  • First, a compound in the extract called cinnamaldehyde provides most of the health benefits of this amazing spice. It comes from the oily part of the cinnamon bark.
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  • Lastly, since insulin is one of the key hormones that must remain regulated to be healthy, Ceylon Cinnamon helps insulin do its job of transporting blood sugar from the bloodstream straight to the cells.

Now, think about these effects in light of the 3 factors we just discussed.

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Chief Medical Advisor
Optimal Health Products Inc.

References

1. Mayo Clinic staff; Diseases and Conditions, Type 1 diabetes, Definition; The Mayo Clinic; 2014: http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573

2. No authors listed; “What Is Diabetic Heart Disease?”; National Heart, Lung, and Blood Institute; 2011: https://www.nhlbi.nih.gov/health/health-topics/topics/dhd

3. No authors listed; “What Is Atherosclerosis?”; National Heart, Lung, and Blood Institute; 2015: http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis

4. No authors listed; “What Is Peripheral Artery Disease?”; National Heart, Lung, and Blood Institute; 2015: https://www.nhlbi.nih.gov/health/health-topics/topics/pad

5. Mayo Clinic staff; “HDL cholesterol: How to boost your ‘good’ cholesterol”; Mayo Clinic; 2012: http://www.mayoclinic.org/hdl-cholesterol/art-20046388

6. No authors listed; “Who Is at Risk for Heart Disease?”; National Heart, Lung, and Blood Institute; 2014: http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk

7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384

8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277

9. Leech, J.; “10 Evidence-Based Health Benefits of Cinnamon”; Authority Nutrition; 2016: https://authoritynutrition.com/10-proven-benefits-of-cinnamon

10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627

11. No authors listed; “Vitamins and Supplements Lifestyle Guide”; WebMD; 2014: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon

12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486

13. Plaisier, C., Cok, A., et al.; “Effects of cinnamaldehyde on the glucose transport activity of GLUT1”; Biochimie; 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019305

14. No authors listed; “Side Effects of High Blood Pressure Medications”; WebMD; 2016: http://www.webmd.com/hypertension-high-blood-pressure/guide/side-effects-high-blood-pressure-medications

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