3 Diabetes-Friendly Fruits

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3 Diabetes-Friendly Fruits

1️⃣ Berries (Blueberries, Strawberries, Raspberries)

  • Low glycemic index (GI)

  • High in fiber

  • Rich in antioxidants (anthocyanins)

  • May improve insulin sensitivity

2️⃣ Apples

  • High in soluble fiber (pectin)

  • Slow sugar absorption

  • Helps improve gut health

  • Very filling and stabilizing

3️⃣ Peaches

  • Moderate GI

  • Hydrating

  • Good source of vitamin C and fiber

  • Naturally sweet but portion-friendly

Blood Sugar Balance Fruit Bowl

 Description

A fiber-rich, protein-balanced fruit bowl designed to prevent blood sugar spikes while satisfying sweet cravings. This recipe pairs low-GI fruits with healthy fats and protein to slow glucose absorption.

 Ingredients (1 Serving)

  • ½ cup fresh blueberries

  • ½ cup sliced strawberries

  • ½ small apple (with skin), chopped

  • ½ small peach, sliced

  • ¾ cup plain Greek yogurt (unsweetened)

  • 1 tablespoon chia seeds

  • 1 tablespoon chopped walnuts

  • Optional: cinnamon sprinkle

 Instructions

  1. Add Greek yogurt to a bowl.

  2. Layer berries, apple, and peach on top.

  3. Sprinkle chia seeds and walnuts.

  4. Add a light dash of cinnamon.

  5. Mix gently and enjoy immediately.

 Notes

  • Always choose fresh or frozen (unsweetened) fruit.

  • Avoid canned fruit in syrup.

  • Keep portions controlled (fruit = natural sugar).

  • Pair fruit with protein or fat to reduce glucose spikes.

 Tips for Lower Blood Sugar Impact

✔ Eat fruit whole — not juice
✔ Avoid blending into smoothies without protein
✔ Monitor your glucose after trying new fruits
✔ Best time: with meals or as part of balanced snack
✔ Cinnamon may help improve insulin sensitivity

 Servings

  • Makes: 1 serving

  • Can be doubled for 2 servings

  • Suitable for breakfast or snack

Nutritional Information (Approximate Per Serving)

  • Calories: 280–320

  • Carbohydrates: 30–35g

  • Fiber: 8–10g

  • Protein: 18–20g

  • Fat: 10–12g

  • Added Sugar: 0g

  • Glycemic Load: Moderate-Low

 Health Benefits

✔ Supports stable blood sugar
✔ High in antioxidants
✔ Promotes gut health
✔ Supports heart health
✔ Keeps you full longer
✔ May reduce insulin resistance

 Q & A

Q1: Can diabetics eat fruit daily?

Yes. Portion control and pairing with protein/fat is key.

Q2: What fruits should diabetics avoid?

Limit:

  • Fruit juice

  • Dried fruit (very concentrated sugar)

  • Overripe bananas

  • Large mango portions

Q3: Best time to eat fruit?

With meals or as part of a balanced snack — not alone on an empty stomach (for many people).

Q4: Can this lower blood sugar immediately?

No food instantly “lowers” blood sugar. This recipe helps prevent spikes and supports long-term balance.

Q5: Is this suitable for Type 2 diabetes?

Yes, but always monitor your glucose response individually.

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