“Fruits are often seen negatively by diabetics due to sugar. Yet, fruits are more than sugar; they’re loaded with vital nutrients like vitamins, minerals, and fiber, which are essential for overall health and warding off diseases,” says Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
A 2021 comprehensive review of 23 studies in BMJ Nutrition, Prevention & Health found that higher fruit consumption is associated with a 7% lower risk of developing diabetes compared to lower consumption.
Avocados
Despite the decline in the low-fat diet trend, watching fat intake is crucial for diabetics. Diabetics are at a doubled risk of heart disease, as per the CDC.
However, not all fats are bad. Diabetics often avoid avocados due to their fat, but Palinski-Wade counters, “Avocados are actually very beneficial. They are unique as they contain no natural sugar and don’t influence blood sugar levels.”
Bananas
Bananas are commonly misunderstood in the diabetic community. But there’s a positive side. “Green, unripe bananas are rich in resistant starch, which can lower blood sugar and combat insulin resistance,” Palinski-Wade states.
According to a 2023 research in Frontiers in Nutrition, certain types of resistant starch have a positive effect on glucose and insulin control, though more studies are needed.
Ripe bananas are also useful. “They’re higher in sugar, yet provide valuable fiber for digestive health and appetite control,” she mentions.
