Roughly 9.3% of the American population (that’s upwards of 29 million people) is living with diabetes. Nine out of ten people most at risk of type 2 diabetes don’t know they are at risk. These numbers will continue to climb if lifestyle changes aren’t made because despite what people may think, genetics are not the cause of diabetes.
While type 1 and type 2 diabetes have different causes, two factors are contingent. If you have a family history of either one, you are more prone to developing the disease. Things in your environment (i.e. diet, pollution, lack of exercise, preservatives, pesticides, GMOs, etc.) trigger the disease because genes alone are not enough. Early diet and lifestyle choices typically play huge roles in the development of both types 1 & 2 diabetes.
March 27th, 2018, is American Diabetes Association Alert Day and the hope is that people will learn more information about the disease and what actions they can take to decrease their risk of developing it. If you have diabetes, some of the best things you can do to better your condition are to improve your diet, exercise more often, and cleanse your body of impurities.
People with diabetes are told to watch their sugar intake, even though sugar is not really the most dangerous food for diabetics. Fat-rich diets raise blood sugar more than anything. This is why eating fresh fruits and vegetables are beneficial for those with diabetes. Yes, fruits are good for you! In fact, here are the best fruits for diabetics to eat.
Limes & Lemons:
Limes and lemons contain an array of nutrients, including vitamins A,B, & C, magnesium, sodium, and soluble fiber, which helps to regulate blood sugar levels. The soluble fiber works to restrain the amount of sugar that gets released into the blood. Additionally, these citrus fruits have a low glycemic index, which keeps glucose levels normal.
100 grams of blackberries only contain five grams of sugar and five grams of fiber. The more fiber you can get in your diet, the better! High fiber diets have been known to lower bad cholesterol and help diabetics with weight management.
Because watermelon is sweet, it seems like it would contain a lot of sugar, but it doesn’t. This is because watermelons are comprised of over 90% water. They also contain lycopene, which is a phytochemical that has been known to lower blood sugar and improve insulin sensitivity. It is easy to eat too much watermelon, so be mindful of how much you consume at once.
If you have diabetes, start incorporating avocados into your life. Studies show that diets rich in complex carbohydrates and healthy monounsaturated fats improve insulin sensitivity. Avocados don’t have any natural sugars and contain seven grams of fiber per every 100 grams. Add them to smoothies, salads, or just eat them with a little sea salt and pepper.
Cranberries work to regulate the body’s glucose levels and it helps that they have very low sugar content. There are also tons of antioxidants and a good amount of fiber in cranberries. Additionally, they can help prevent UTIs, which diabetics are more prone to developing.
As always, make sure to be mindful of your portions when it comes to eating fruit. You don’t want to eat too much fruit and cause your sugar levels to spike.