Fruits and how to eat them to help control blood sugar levels in diabetics

Những loại quả bổ sung dinh dưỡng và kiểm soát chỉ số đường huyết của bệnh tiểu đường

Oranges and other citrus fruits are great choices for people with diabetes. (Source: Getty Images)

1. Berries

According to the American Diabetes Association (ADA), berries such as blueberries, strawberries, raspberries... are superfoods for diabetes, because they contain lots of antioxidants and fiber.

One cup of fresh blueberries has 84 calories and 21 grams of carbohydrates, according to the United States Department of Agriculture (USDA). Layer the berries with nonfat yogurt for a great diabetes-friendly breakfast or dessert.

2. Sour cherry

One cup of tart cherries contains 52 calories and 12.6 grams of carbs, according to the USDA.

Thanks to antioxidants, cherries are especially good at fighting inflammation, preventing cardiovascular disease, cancer and many other diseases.

Tart cherries can be purchased fresh, canned, frozen, or dried. However, be aware that many canned varieties contain added sugar, which can raise blood sugar levels.

According to the ADA, dried cherries without added sugar are a healthy choice, but should not be eaten to the point of being full because they contain more calories and carbs than fresh cherries.

3. Peach

According to the USDA, a medium peach contains 59 calories, 14 grams of carbohydrates, and about 10 milligrams (mg) of vitamin C, 295 mcg of potassium, making it a rich source of nutrients.

Vitamin C helps the body form blood vessels and cartilage to aid in healing, says the Mayo Clinic. Potassium, on the other hand, acts as an electrolyte to normalize fluid levels in cells.

Peaches can be eaten fresh or added to a cup of unsweetened tea. For a diabetes-friendly snack, blend peaches with avocado, low-fat milk, crushed ice, and a dash of cinnamon or ginger.

4. Apricot

Apricots are a sweet summer treat and a great addition to a diabetic's diet.

One apricot has just 17 calories and 4 grams of carbohydrates, according to the USDA. Four fresh apricots provide 134 micrograms (mcg) of vitamin A, the body's daily requirement.

According to the National Institutes of Health (NIH), vitamin A is important for vision and the immune system.

Apricots are also a good source of fiber; four apricots contain 3 grams of fiber. You can mix a few diced fresh apricots into your cereal, or add a few to your salad for a delicious, healthy meal.

5. Apple

Eating an apple a day may help keep disease away. According to the USDA, a medium apple provides 95 calories and 25 grams of carbs. If you're trying to stay under 15 grams of carbs per serving, eat half an apple.

Additionally, each medium-sized apple contains 4 grams of fiber and about 8.37 mg of vitamin C. The glycemic index of apples is low, making them great for people with hyperglycemia or diabetes.

6. Orange

One medium orange provides about 63 mg of vitamin C, 16 g of carbohydrates and 65 calories.

Additionally, one orange has 24 mcg of folate, which helps form red blood cells, and 238 mcg of potassium, which helps stabilize blood pressure, according to the American Heart Association.

In addition to oranges, citrus fruits like grapefruit and tangerines are also great choices for people with diabetes.