Food For Thought

Colorful fruits on a white table

Luscious Fruits That Are Friendly for a Diabetes Diet!

Coach Melanie, 08/17/2015

Many people are under the impression that fruit is not allowed in a diabetes diet because of the sugar content. But eating a nutrient-dense diet with raw and cooked green vegetables, beans, nuts, seeds, and fruit is ideal. By committing to eat the right foods to help the body heal, many type II diabetics are able to get off their medication and lead normal lives.

Let’s focus on the fruits that are best for a diabetes diet. According to Dr. Joel Fuhrman in his book The END of DIABETES, low-sugar fruits for breakfast are a great choice. All berries (like blueberries, blackberries, raspberries, and strawberries), green apples, kiwi, papaya, oranges, and pomegranates are acceptable. Fuhrman suggests diabetics limit fruit to five servings daily. Berries are recommended because they contain important phytochemicals and have a high ANDI (aggregate nutrient density index) score. When fresh berries are in season, try to wash and freeze them to make them  more economical. Make sure to purchase organic berries and apples to avoid higher levels of pesticides. Having said that, it is still better to eat non-organic fruits and vegetables than to not eat them at all.

Have a serving of any type of fruit with a lunch consisting of salad, beans, and a nut-based dressing, because the sugar in the fruit will be diluted by the vegetables. Some options you can choose are a banana, mango, peach, pear, or orange for your dessert.

For dinner, you may want to make a fruit sorbet or have some melon or berries to end on a sweet note. To make a fruit sorbet, just whip up some frozen fruit in a high-powered blender like the Vitamix or run it through the Dessert Bullet.

Healthy eating on a diabetes diet is not difficult if you’re ready to make the commitment. The key to making it easy is to stock up on a variety of fresh and frozen fruits, vegetables, greens, beans, nuts, and seeds. Find the closest farmer’s market to your home, become best friends with the vendors, and see what happens! You can do it!



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