A dietitian specializing in diabetes care has revealed the best fruit for diabetics to eat and what is the appropriate amount to consume.
USAJocelyne Loran, a diabetes dietitian at the University of Maryland Charles Regional Medical Center in Maryland, explained that she recommends her patients with diabetes or at risk to consume a cup of blueberries.
Blueberries are preferred because they carry the lowest risk of causing a potentially dangerous sugar spike, Loran said.
The disease causes glucose to accumulate in the bloodstream, which causes blood sugar to suddenly rise, which over time can lead to many serious complications, such as infected wounds and heart problems.
First, they can prevent spikes in blood sugar due to their high fiber content, which slows the release of fruit sugar into the bloodstream, according to Eating Well.
One cup of blueberries contains about 3.6 grams of fiber, while a banana contains 3.1 grams of fiber. Apples contain more fiber, but blueberries have 4 grams less fruit sugar.
THE AMOUNT OF CALORIES IS ALSO LOW
What’s more, Loran says, unlike some other fruits, the risk of weight gain is very low with larger portions, while blueberries are very low in calories.
While one cup of blueberries contains only 84 calories, a one-cup serving of bananas contains approximately 105 calories.
Blueberries are also loaded with nutrients that support various aspects of health. These include fiber, vitamins C and K, and manganese. Manganese is a trace mineral that helps the body form connective tissue and bone and helps blood clot.
A 2023 review published in the journal Food Production, Processing and Nutrition suggested that the plant compound polyphenols in blueberries may reduce the risk of diabetes by improving blood sugar.