“People with diabetes often worry about fruit due to sugar. But fruits are not just sugar; they’re rich in essential vitamins, minerals, and fiber, all beneficial for long-term health and disease prevention,” advises Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
A 2021 study in BMJ Nutrition, Prevention & Health, reviewing 23 other studies, found eating more fruit could reduce diabetes risk by 7% compared to eating less.
Avocados
While the trend for low-fat diets wanes, diabetics should still be mindful of fat. Diabetes doubles the risk of heart disease, notes the CDC.
Yet, not all fats are detrimental. Diabetics often avoid avocados due to fat content, but Palinski-Wade highlights, “Avocados are actually very healthy. They don’t have any natural sugar and don’t impact blood sugar levels, unlike most fruits.”
Bananas
Bananas are often seen negatively by diabetics. But they have benefits too. “Green bananas are high in resistant starch, which lowers blood sugar and fights insulin resistance,” explains Palinski-Wade.
A 2023 study in Frontiers in Nutrition showed that certain resistant starches positively affect blood sugar and insulin control, though more research is needed.
Ripe bananas, despite having more sugar, offer benefits. “They provide fiber, aiding in digestion and hunger management,” she adds.
