“Diabetics often avoid fruits due to their sugar. But it’s important to know fruits aren’t just sugar. They have vital vitamins, minerals, and fiber. These can help with your long-term health and prevent other diseases,” says Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
Interestingly, a 2021 study of 23 reports in BMJ Nutrition, Prevention & Health showed that eating a lot of fruit can lower your diabetes risk by 7%.
Avocados
Though low-fat diets are less common, watching fat is key for diabetics. The CDC says diabetes doubles your heart disease risk.
But not all fats are bad. Some diabetics avoid avocados due to fat content. Palinski-Wade explains, “Avocados are different. They have no sugar and don’t change your blood sugar levels.”
Bananas
Bananas are often wrongly criticized by diabetics. “Green bananas are full of resistant starch, which lowers blood sugar and fights insulin resistance,” Palinski-Wade states.
A 2023 review in Frontiers in Nutrition found resistant starch impacts blood sugar and insulin positively, though more research is needed.
Ripe bananas are also good. “They have more sugar but also have fiber, which is good for digestion and hunger control,” she adds.
