By Amy Capetta
WebMD Feature
Fruit is not off-limits if you have type 2 diabetes. It has too many good things going for it, such as fiber and nutrients, as well as its natural sweetness.
These fruits are good choices. Keep in mind that fruit gives you carbs, and “as with any carbohydrate, it's important to be mindful of serving sizes,” Shira Lenchewski, RD, says. Pairing fruit with some protein, such as nonfat or low-fat yogurt or a few nuts, also helps.
Cantaloupe
“This super fruit literally has it all,” says Lynn A. Maarouf, RD, nutrition educator at the Stark Diabetes Center at the University of Texas Medical Branch. “It supplies enough beta-carotene and vitamin C to meet your daily requirements and is an excellent source of potassium (an antioxidant which can help lower blood pressure).”
Portion Size: 1/3 of a melon
Nutritional Info: 60 calories, 15 grams of carbs
Strawberries
One serving of strawberries gives you 100% of your daily requirement of vitamin C.
“Also, these sweet berries contain potassium, which help keep blood pressure down, and fiber, which makes you feel full longer while keeping blood sugar levels in check,” Maarouf says.
In a recent study, people who ate strawberries along with white bread needed less insulin to steady their blood sugar, compared to people who ate just the white bread.
“The research suggests it’s the polyphenols in strawberries that may slow down the digestion of simple carbohydrates, thereby requiring less insulin to normalize blood glucose,” Lenchewski says.
Portion Size: 1 cup
Nutritional Info: 60 calories, 15 grams of carbs
Clementine
These tiny tangerine hybrids are high in both vitamin C and folate, which has been shown to improve blood sugar control in people with type 2 diabetes.
“They fit nicely into a backpack or briefcase, and they have a peeling that slides off easily, making them a simple afternoon snack that’s sweet enough to keep you away from the vending machines,” Maarouf says.
Portion Size: 2
Nutritional Info: 70 calories, 18 grams of carbs
Tomatoes
Considered a vegetable or a fruit (depending on whom you ask), one thing is sure -- this red member of the nightshade family is loaded with lycopene, a natural chemical that gives the tomato its bright color. Cooked tomatoes are richer in lycopene than raw tomatoes.
“It’s a powerful antioxidant that is associated with lowering LDL ‘bad’ cholesterol levels and lowering the risk of heart disease, two diabetes-related conditions,” Lenchewski says.
Portion Size: 1 cup
Nutritional Info: 30 calories; 8 grams of carbs
source : Can I eat fruit if I have diabetes?
