The 5 best fruits for people with diabetes

People learning to live with diabetes may wonder if it’s OK to eat fruit. After all, it’s sweet like candy.

Yes, you can eat fruit. The American Diabetes Association says that fruits are packed with vitamins, minerals, and fiber and should be a part of meals and snacks.

Remember, though, that fruits contain carbohydrates and, of course, sugars. It’s very important to keep track of the fruit you eat and to watch your serving sizes. Go for fresh fruits or fruits that are frozen or packed without added sugars.

Some people with diabetes find that certain fruits affect their blood sugar more than they expected. You may want to try half a serving when sampling a new fruit. Ask your doctor for recommendations.

The following fruits are low in carbohydrates and sugar. They also contain soluble fiber, which slows the absorption of sugar into the bloodstream, so you avoid spikes. Nutrition data is for a medium-size fruit or 1/2 cup serving.

Strawberries
7 grams of carbs and 5 grams of sugar

All berries are known for their disease-battling antioxidants, fiber, and vitamins. Researchers have seen better blood sugar control in people who eat strawberries in particular after a meal. They’re also one of the best sources of vitamin C. Enjoy them in a smoothie or on top of a salad. A few crushed strawberries add zing to homemade vinaigrette.

Peaches
15 grams of carbs and 13 grams of sugar

Eat a peach and you’ll get a dose of two minerals that are important for healthy blood pressure: potassium and magnesium. Peaches are a good source of vitamins A and C. The 1 gram of fiber in a 1/2 cup serving will help keep your blood sugar steady.

Peach Smoothie
Combine all of the ingredients in a blender and blend until smooth.

1 cup sliced fresh peaches
1 cup nonfat plain yogurt
½ cup nonfat milk
1/8 teaspoon cinnamon
1 pinch ground ginger

Pears
23 grams of carbs and 15 grams of sugar

Pears are underappreciated. Researchers now think that the flavonoids in pears are linked to a lower risk of type 2 diabetes. Pears are higher in carbs than some other fruits, but they’re also higher in fiber, which helps keep blood sugar steady. One pear with skin provides you with 6 grams of fiber—about 20 percent of your daily need. Try slices on top of a spinach salad.

Apricots
4 grams of carbs and 15 grams of sugar

Apricots are rich in fiber and vitamin A. There’s a full half of your daily vitamin A in just one serving. They’re superlow in carbs, at only 4 grams each. Research suggests that apricots may be good for eyesight. Chop them into your cereal or plain nonfat yogurt.

Kiwifruit
13 grams of carbs and 16 grams of sugar

Fuzzy on the outside, creamy on the inside, kiwifruit is rich in vitamin C, providing 140 percent your daily need. Kiwifruit also offers two essential nutrients not found in many foods: vitamin K and folate. Plus, they are a good source of blood-sugar-steadying fiber. Researchers continue to study certain antioxidants in kiwifruit that may protect cells and DNA. Peel a few and dice them as part of a fruit salad.