“Diabetics often avoid fruits because of their sugar. However, fruits are more than just sugar; they are a source of important vitamins, minerals, and fiber, which are crucial for overall health and disease prevention,” emphasizes Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
Remarkably, a 2021 analysis involving 23 studies in BMJ Nutrition, Prevention & Health indicated that a higher fruit intake could lower the risk of diabetes by 7% compared to a lower intake.
Avocados
Although low-fat diets are less popular now, fat intake is still a concern for diabetics. Diabetics have twice the risk of heart disease, according to the CDC.
Not all fats are bad, though. Diabetics often skip avocados because of their fat, but Palinski-Wade reassures, “Avocados are exceptionally healthy. They’re different because they have no natural sugar and don’t impact blood sugar.”
Bananas
Bananas are often unfairly criticized in the diabetic community. But there are advantages.
“Green bananas are a great source of resistant starch, which helps lower blood sugar and fight insulin resistance,” Palinski-Wade advises.
A 2023 investigation in Frontiers in Nutrition suggested that certain types of resistant starch are beneficial for blood sugar and insulin control, though more studies are warranted.
Ripe bananas, although higher in sugar, still offer benefits. “They provide essential fiber, aiding in digestion and helping to manage hunger,” she adds.
