“Diabetics often fear fruits due to their sugar. However, fruits are more than sugar; they’re packed with key nutrients like vitamins, minerals, and fiber, crucial for health and disease prevention,” suggests Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
A 2021 study in BMJ Nutrition, Prevention & Health found that high fruit consumption can reduce diabetes risk by 7%.
Avocados
Though less people follow low-fat diets, diabetics should still be mindful of fats. Diabetics have a higher heart disease risk, says the CDC.
However, not every fat is bad. Diabetics often avoid avocados for their fat, but Palinski-Wade says, “Avocados have zero sugar and don’t affect blood sugar, which is rare for fruits.”
Bananas
Bananas often get negative attention from diabetics. “Green bananas are high in resistant starch, reducing blood sugar and insulin resistance,” notes Palinski-Wade.
A 2023 Frontiers in Nutrition study showed positive effects of this starch on blood sugar and insulin, though further research is needed.
Ripe bananas, despite their sugar, are still beneficial for their fiber content.
Click here to see the full list of healthy, green-light fruit.
