The Best Fruit for Diabetes. I Finally Found it!

Hello blood sugar champions, what is the

best

fruit

for people with

diabetes

? I wanted to find out for myself, so I bought the 20 most popular

fruit

s and for the last 20 days I ate each and every one of them, 1 hour after eating each fruit, I tested my blood sugar level. to see how much it increased, but that's not all. I also studied the carbohydrate content, fiber content, and glycemic index of each fruit to see if there is a link between these data points and how my blood sugar reacts to those fruits and I think we came up with the winner. here in this bowl.

Please note, I'm not a doctor, I'm not a nutritionist, I'm just someone who has lived with

diabetes

for 35 years and has personal experience with this condition, so here's what we're going to do. Let's divide the 20 most popular fruits into three buckets, green bucket with fruits that cause only a mild spike in blood sugar, also known as blood sugar friendly fruits, yellow bucket with fruits that cause a moderate spike of blood sugar, also known as acceptable fruits and a red cube with fruits that can cause a sharp spike in blood sugar. Let's start with the most popular fruit: bananas.

Bananas are a good source of vitamin B6 or potassium, but let's see what they do to our blood sugar level. An average banana has 23 carbs per 100g when we deduct 3.G of fiber we arrive at 20 net carbs, that's a lot of carbs. Remember the basic rule: the more carbohydrates you eat, the higher the blood sugar spike, but the next important thing to keep in mind is the glycemic index or GI, the higher the GI. The faster your blood sugar level will be. An average banana has a GI of 51 which is actually not that bad, but in combination with high carb bananas, your blood sugar level rises quite a bit and that is exactly what I could see in my sugar test. in the blood and therefore, I put bananas in the red bucket.

Let me be clear. I'm not saying that you're not allowed to eat bananas at all, but what I am saying is to consider smaller portions whenever you eat any fruit from the red bucket. Half a banana is perfectly fine, but you don't need to eat three of them properly. Also, if you're an insulin-dependent diabetic like me, pay close attention to how much insulin you need for that banana and when exactly you should take that insulin next. are apples apples are a great source of vitamin C and many important minerals, they are also much lower in carbohydrates than bananas an average apple has 14 carbohydrates per 100 g and when we subtract 2 g of fiber we arrive at 12 net carbohydrates, no It's bad, but not That's great For me personally, fruits that have less than 10 net carbs per 100 G are great.

Fruits with between 10 and 15 net carbs are fine and that's exactly where apples land, but the next important thing to keep in mind is the glycemic index, the general recommendation of the American Diabetes Association choose foods with a GI lower than 55 for me, less than 55 is fine but less than 40 is where I want to be, that's my sweet spot and the app has a GI of 39 which is actually very good but when I did the test my sugar level in blood after eating apples I could still see a noticeable spike in blood sugar, although the blood sugar level did not rise as high or as fast compared to bananas, therefore, let's put apples in the bucket yellow with fruits in the yellow bucket.

I know that I can eat a larger portion or a medium-sized portion, like a whole medium-sized apple, that's perfectly fine, but I still pay close attention to my insulin dose and the timing of delivery of that insulin because if I do Well, I know that my blood sugar after eating an apple will not increase much and I will stay in the optimal range, moving on to another very popular fruit, grapes. Grapes are an incredible source of antioxidants, plus they can be incredibly tasty and refreshing on a summer day, but they can also be. Very sweet, so let's take a look at what they do to our blood sugar.

Grapes have about 18 carbs per 100 grams, deducting 1 g of fiber, you get up to 17 net carbs, that's a lot of carbs. The glycemic index of grapes is around 59, which is very high. Now, one thing to keep in mind is that the GI of any fruit can vary depending on the source of information, depending on how ripe the fruit is where it comes from and many other factors, so you can have very sweet grapes with a GI close to 70 or you can have sour grapes with a GI even below 50, but the information about the GI that I provide in this video comes from my most reliable sources and is also backed by my real life experience now, when I analyzed my blood sugar level after eating grapes, I could see a strong spike in blood sugar in less than 40 minutes and therefore I put grapes in the following red bucket and one of my favorite strawberries, fresh strawberries are very sweet and tasty, but they contain 90% water, so their carbohydrate content is actually very low.

Each strawberry has around eight carbs per 100g, deducting 2g of fiber brings us to six net carbs, so we could be looking at an amazing blood sugar friendly fruit here, but first let's look at the glycemic index. before reaching the conclusion and here. we're looking at the GI of 39, which is right at the upper limit of my sweet spot when I tested my blood sugar after eating strawberries. I was pleasantly surprised to see a very slight blood sugar spike, no big deal, so I put strawberries in the green bucket and with the fruits in the green bucket I'm not worried about the serving size at all.

I just eat everything I want. I'll just make sure to count carbs and take the correct dose of insulin, depending on my carb to insulin ratio. Now I know a lot of people who like to mix strawberries into a weak tea. I know it tastes great, but here's a warning: when you mix those strawberries or any other fruit, you break down most of the fiber and therefore it will increase the net carb content and GI of that fruit and you will get a boost higher and faster blood sugar levels when drinking a strawberry smoothie compared to eating just whole strawberries.

The next popular fruits we will talk about are oranges, now we all know they are loaded with vitamin C, antioxidants and nutrients, but are they blood sugar friendly? An average orange has around 12 carbs per 100g, deducting 2g of fiber brings us to 10g net carbs, that's not too bad but the next thing we need to consider is the glycemic index and oranges have a GI of 45 , that's within Ada's recommendation, but slightly above my sweet spot of less than 40. When I tested my blood sugar after eating oranges, I could still see a noticeable blood sugar spike during the first hour. after eating them they are not as bad as bananas or grapes, but not as good as strawberries, for example, therefore, we are going to put oranges in the yellow bucket right next to the apples.

These two fruits have a very similar effect on my blood sugar level. Now it's not like that. I have to avoid oranges together, in my experience eating a whole orange is perfectly fine but don't overdo it and if you are insulin dependent make sure you count those carbs and get the correct dose of insulin but be careful because there are An orange trap that many diabetics fall into is orange juice. A glass of orange juice contains all the carbohydrates and all the sugar of two or three oranges, but none of the fiber, and the GI of orange juice is much higher than the GI of the whole orange.

Ju, so stay away from juice and move on to another super popular fruit, especially during the summer month. Watermelon Watermelon is a bit complicated. Many websites rank it among the top 10 fruits for diabetics, but other sources rank it among the worst fruits for diabetics, so who should we believe? Let's try it ourselves. Watermelon has only about eight carbohydrates per 100g, which may sound great, but what we need to consider is that watermelon is 92% water and has very little fiber, hence those watermelon autos. It will reach the bloodstream very quickly and that is exactly what the glycemic index of watermelon shows us.

We're looking at the GI of 76, which is by far the highest of all the fruits on the top 20 list when I had a small bowl of watermelon. my blood sugar rose quickly but not very high, it went from 100 to 150 but when I ate a bigger bowl I could see a spike to 20000 in just 30 minutes, although I took my insulin with it and it's a big no, not for me, therefore, I put watermelon in the red bucket. I don't want to discourage you from eating watermelon completely, but please don't eat too much. Portion control is key with this fruit.

Another thing you can consider is eating watermelon as a dessert after a meal. rich in fiber and healthy fats, if you do that your body will not be able to process the sugar in watermelon as quickly now. I know we didn't have many blood sugar friendly options in the most popular fruits, but keep an eye out because it goes up a lot. More interesting as we go down the list, the number seven most popular fruit is the avocado, this buttery fruit is literally loaded with healthy fats, fiber, vitamins and nutrients. Interestingly, an average avocado has 12 carbohydrates per 100 G, but it also has an incredible amount of fiber, 10 G and when we deduct those 10 GS of fiber we get an incredible two net carbs per 100 g.

There is nothing better than that. Also, if we look at the glycemic index, avocados have a GI of 15, which is also amazing. I ate avocado several times during my tests. and it barely affected my blood sugar level. I couldn't see any noticeable blood sugar spike even after eating a couple of avocados at a time and therefore, all things considered, I put the avocado in the green bucket, without a doubt, I just eat as much avocado as I can. I feel like eating and I don't need insulin to do so. I love these bad boys, but one thing I would warn you about, especially if you are on a diet, is that avocado is a very calorie dense and high calorie food, a whole medium avocado has 240 calories mainly due to healthy fats , which is quite a bit.

Personally, I don't care too much about calories because I'm not trying to lose weight right now, but it's something you might want to consider if you're in a different situation. dive into another super popular fruit, blueberries, the little powerhouses are packed with antioxidants, blueberries have about 14 carbs per 100G and after deducting 2G of fiber we come to 12 net carbs and that falls slightly on the higher side of my preferably, near the apples. The glycemic index of blueberries is 53, which is moderate compared to other popular fruits, but definitely a lot more than you expected to see. To be honest, it is now a common belief that all berries are a good choice for people with diabetes and that they do not raise blood sugar that much, but when I tested my blood sugar after enjoying a bowl of blueberries, I could see my blood sugar rising quickly and gradually to a higher level than I would like to see and therefore I am placing the blueberries in the yellow tier. cube now I thought that as a type 1 diabetic I can eat a full cup of blueberries without my blood sugar going too high, but I have to be careful about two things: I need to pre-bolus 15-20 minutes before eating those blueberries and I need to get my insulin dose correct depending on carb count.

Next, we'll explore raspberries because at first they may have similar characteristics to blueberries, but they really don't when it comes to blood sugar control. Raspberries have 10 carbs per 100G but after deducting the impressive 5G of fibre, we arrive at just five net carbs and this puts them in the lower carb range and looks really promising, but what about the glycemic index? ? Well, the GI of raspberries is only 28, which is very low. comfortably within my sub-40 sweet spot, after eating an even large amount of raspberries, I could see minimal impact on my blood sugar and therefore raspberries will be in the green bucket.

You can enjoy them without feeling guilty, so feel free to enjoy them. in them are a GameChanger, but here's a warning: many people like to make a sauce or jam with raspberries, as well as with other berries or even apricots and peaches. Now I know these homemade jams and dressings taste great, but here's the problem. get the ham or sauce you need to cook those berries or any other fruit; when it does, it will break part of the fiber andIt will also remove water, which is naturally the main ingredient in almost any fruit once the water is ready. extracted, the carbohydrate content and especially the net carbohydrate content will increase and your GI will also increase, so your blood sugar level will increase much faster and much more when you do that.

I'm not even talking about jams and sauces with added sugar. because sugar changes this to a completely different food category and we can't call this fruit anymore so stay away from that, next up are peaches, juicy sweet summer. Delicacies full of vitamins and minerals, peaches contain about 15 carbohydrates per 100 g and after subtracting 2 G of fiber we arrive at 13 net carbohydrates and that puts peaches at the upper end of my preferred carbohydrate range, but The glycemic index of peaches is 42, which is actually not that bad, and while tasting the peaches I saw a noticeable spike in blood sugar, but not that pronounced.

Just like with the fruits in the red bucket and therefore the peaches go to the yellow bucket. In fact, I was pleasantly surprised because the peaches did even better than the blueberries. Here's what I recently received a comment on YouTube from one of you highlighting a big Thumb Ru, the commenter made an interesting observation and said that the darker the food, the lower the glycemic index and the brighter the food, it is more likely to be broken down faster into glucose. This is a great comment and seems to be very accurate because in 95% of cases you will be better off choosing darker foods than brighter foods as it will improve your blood sugar, but interestingly, peaches and blueberries might be an exception, something that proves that rule, moving on to another refreshing and popular fruit that screams summer song that I sometimes call It's Orange Melon, but that's probably just Tom's name for it.

Melon has about eight carbohydrates per 100 G and we deduct 1 G of fiber. We come up with seven net carbs, which is very low in carbs, so it looks promising, but the glycemic index of cantaloupe is 65. That's very high compared to other popular fruits and this indicates a strong blood sugar spike and I could see that in my blood sugar test when I ate a small bowl of orange melon my blood sugar went up pretty fast but not very high, it went from 100 to 150 but when I ate the bigger bowl. I could see a quick spike to 200 in just 35 minutes, although I took my insulin with it and that is very similar to watermelon and far from ideal, so I put cantaloupe in the red bucket.

Now I eat orange melon while I like to call it from time to time, but I don't need a lot. I only like half a cup because portion control is key with the fruits in the red bucket. I also make sure to count carbs and take my insulin ahead of time. of time and with melon it can take 20 or even 25 minutes before eating that fruit. Next, let's talk about tangerines. These are somewhat similar to oranges in terms of vitamin content and also the color, but one of the reasons I used to prefer tangerines to oranges. It was very simple because they are easier to peel and also tend to be a little sweeter than oranges, so let's see which bucket they fall into.

Tangerines have about 14 carbs per 100 Gams and after deducting 2 G of fiber we arrive at 12 net carbs which falls in the moderate carb range, not great but not ideal now, the glycemic index of tangerine is Well, 47, is not at my speed point of less than 40, but it is also not above 55, which would be too high when I tested my blood sugar after eating tangerines. I saw my blood sugar gradually increase over about an hour, maybe a little less. The blood sugar spike wasn't as pronounced as with the watermelon or cantaloupe, but it was definitely noticeable and therefore we're going to put tangerines in the yellow bucket.

They had a very similar level. effect on my blood sugar level like oranges, although they tasted a little sweeter, we still have eight most popular fruits to review and five of them will fall into the green bucket, which means I can eat as much as I want without my blood sugar level rises too much. but before we move on to the next fruit, I want to tell you how you can connect with me. The easiest way to do this is on my patreon, where you can chat with me one on one and see additional content. I answer all of my patrons' questions and that's why spots in the Patreon group are limited, we still have several spots open so feel free to check out the link below and join while you can.

I also do one-on-one personal training for people with diabetes. There is a link below. this video where you can book time with me right now let's explore pineapple, a tropical delicacy full of flavor and vitamins, especially vitamin C. Pineapple has approximately 13 carbs per 100 G and when we subtract 1 G of fiber we come to 12 net carbs and that's . a moderate range of carbohydrates is not bad but not perfect, but the glycemic index of 59 is quite high, surpassing my sweet spot and also exceeding Ada's recommendation of less than 55. When I was tasting the pineapple, I could see that my response of blood sugar was practically immediate. a Spike notice and my blood sugar level peaked in less than 40 minutes after eating the pineapple and that is the main reason why the pineapple goes to the red pocket.

You can enjoy it, but I wouldn't eat more than half a cup in one sitting. If you're insulin dependent, you know the routine of counting carbs, getting your dose right, and preoles, next up are plums, the juicy stone fruit packed with vitamin C, fiber, and potassium. Plums have around 11 carbohydrates per 100g and after deducting 1g of fiber this is obtained. us at 10 net carbs which is very good, the glycemic index of plums is 39 which is just below the limit of my sweet spot of less than 40 and looks really promising, so what about plums? How did my blood sugar test go?

I saw a slight and gradual blood sugar spike and therefore the plums are on the line between the green bucket and the yellow bucket, but after eating them a couple of times I realized that I wanted to put them in the bucket green because it went very well for me. You can't go wrong with plums and raisins or cherries, and here we have to be careful because there are sweet cherries and sour cherries. Sweet cherries have around 15 net carbs per 100G and are in the higher carb range, while sour cherries have only 10 net carbs. carbs per 100G which are on the lower range of carbs, remember I like to be under 15 but ideally under 10 net carbs, but there is an even bigger difference between sweet cherries and sour cherries in what Regarding the glycemic index, the GI of sweet cherries can be as high as 62, while the GI of sour cherries is only 22 and that is very low and probably why these two types of cherries gave me a sugar response in the blood completely different.

The sweet cherries quickly raised my blood sugar levels to 200, which is too much for me. the cherries only cost a very soft Spike so they are perfect for me and therefore the cherries go to the green bucket the sweet cherries go to the red bucket you can eat a lot of cherries without any worries but you can also eat up to 10 sweet cherries and not worry too much for your blood sugar reaction. The next step is blackberries, those dark, juicy berries with a nutritional boost. Blackberries have around 10 carbs per 100g gr, but an impressive 5g of fiber puts them at five net carbs and this makes them one of the lowest carb fruits on the list so far, but what about the glycemic index? ?

Well, the glycemic index of blackberries is only 25 and that's perfectly within my sweet spot of less than 40. After trying blackberries, I could only see minimal impact. on my blood sugar and therefore blackberries definitely go in the green bucket. You can definitely enjoy this nutrient-dense food without worrying about your blood sugar level rising too high. Now let's talk about pears, which are a very popular sweet and juicy fruit that is loaded. with good stuff, especially vitamin C, copper and fiber, now pears have about 15 carbs per 100 G and subtracting 3 G of fiber brings us to 12 net carbs, which is a moderate carb range, not great, but no perfect, now the pairs glycylic index is only 38. and that's a little lower than I really expected, it's perfectly within my sweet spot of less than 40, to be fair I could still see a noticeable sugar spike in blood after eating pears, which was very similar to apples and so, let's put pears in the yellow bucket, but eating a whole medium-sized pair is completely fine with me.

I wouldn't eat three of them but one is fine and like with most other fruits I pay close attention to my insulin dose and at the time of that insulin we are now missing three more fruits and after that I'm going to give a bonus because I am going to give you two more fruits that are not among the 20 most popular fruits but I think they are an excellent option. for people living with diabetes, so next on the list is another fruit rich in vitamin C, kiwi. Now I know some of you live in New Zealand and have tons of kiwis around you.

In fact, someone asked me to talk about kiwis, so here's the kiwi. about 14 carbs per 100 G, deducting three G of fiber brings us to 11 net carbs, which is pretty good, slightly above 10 or below 10, where I'd like to be for a low carb fruit, but it's well now the glycemic index of kiwi is 53, which is within Ada's recommendation of less than 55, but above my sweet spot of less than 40, so kiwi is probably not bad for you, but It's just not the

best

option for improving blood sugar. I could see a decent spike after eating ripe kiwis and that's it.

Why do I put kiwi in the yellow bucket just like a type 1 diabetic? I can eat about two whole kiwis without my blood sugar going too high, but I need to make sure I get insulin depending on the carbohydrate content and the pre-bolus about 15 to 20 minutes for those who are not insulin dependent, I I would say enjoy kiwis, but only in moderation to ensure your blood sugar stays under control. Now let's talk about grapefruit, which looking at the data seems to be a great option for stable low blood sugar levels. Grapefruit has only 11 carbs per gram and after deducting 2g of fiber we arrive at 9n carbs, which is perfectly within my sweet spot of less than 10.

Now the GI of grapefruit is 25 and that's also very good because Your blood sugar will not rise very quickly after eating. grapefruit and I was even able to confirm this assumption during my tests, there was only a slight impact of grapefruit on my blood sugar level, therefore grapefruit for me clearly goes to the green bucket, but I know that this verdict of mine is going to be very controversial. Because you guys like to talk about grapefruits, in the comments section there are millions of comments about grapefruit and the reason is that people who use certain drugs should avoid grapefruit because grapefruit blocks certain enzymes and transporters that the body needs to metabolize those drugs.

Now this is not the case for me, so I can continue consuming grapefruit, but if you take other medications and are unsure, discuss this with your doctor before consuming grapefruit, now before showing you the two additional fruits that are not on the list. upper part. 20 list but they are my secret weapon to fight diabetes we have to talk about the elephant in the room mango mangoes are another tropical delight full of flavor and vitamins, especially vitamin E and let me be clear, I love eating mangoes, but mangoes have around of 15 carbs per 100 G and after deducting 2 G of fiber we arrive at 13 net carbs, which is a moderate carb range, not bad but not great either.

The glycemic index of mango is 55 which is above my sweet spot of under 40 and right in the upper range of the ada8 recommendation of under 55 now in my blood sugar test I could see a mango rice with sugar in blood sugar quite high, my blood sugar peaked 45-50 minutes after eating it and therefore mangoes just go into the red bucket, but again I have to admit that I love mangoes and eat them quite often in my breakfast bowl and to be able to do that I need to pre-find them well in advance, ideally 20 or even 25 minutes.

Now I noticed that dried mango is gaining more. and it's more popular and I want to talk about it because the drying process of any fruit changes the glucose response of that fruit. When you dry mango slices, you remove most of them.of the water content and when you do that, number one, the net carbohydrate content. it goes up because you took out all the water but kept all the sugar, so while 100 G of fresh mango has 13 net carbs, 100 G of dried mango can have up to 39 carbs, which is five times more, the other thing that will happen is that the glycemic index will go down because you took away the water, it will take longer for the body to process those carbohydrates and get them into the bloodstream and that is why your blood sugar level after eating half a cup of dried mango will increase five times more. than eating half a cup of fresh mango, but it will also rise a little slower and the same thing will happen when you dry any fruit, so keep that in mind, it's a fascinating thing, right?

I'm obsessed with studying all these little things that impact our blood sugar and that's why I started working on a new project, the Blood Sugar Academy. Blood Sugar Academy is my signature training program that will help you live your life the way you want while achieving consistent blood sugar and lowering hb1c. If you would like to find out more, simply click the link below and register your interest. I'll be sure to share more information with you once the program launches, but now two more fruits that I promised and that I love, both have less than 10 net carbs. per 100 G and a GI of less than 35 and both fall in the number one green bucket are apricots, apricots have about nine carbs per 100 G and 2 G of fiber, which brings us to seven net carbs, that's incredible, but combined with the IG. of 34 it gets even better here is what my blood sugar level does after eating apricot you can see a noticeable spike but very slight and quite slow which is easy to control for both dependent and non-dependent diabetics insulin and extra fruit number two is guava South American guava is so tasty that I love eating it and it has 14 carbs per 100 G, but of those 14 G, five 5 G are fiber, so we get to nine net carbs, that alone is very good on its own and combined with the GI of only 25 it gets even better here is what my blood sugar did after eating guava again, a noticeable spike but quite gentle and slow, easy to control.

Now you probably clicked on this video because you want to know what I think is the best fruit. For people with diabetes, we have a lot of fruits in the green bucket right now, but which one is the best here gets a little complicated because I think it's very important that the fruit that we call best is in the green bucket, but it's also very It's important that you like it and you enjoy eating it because it tastes good and you just enjoy eating it and you crave that fruit, otherwise you just won't eat it and I think any of the fruits in the green bucket can be the best fruit for you and me.

The absolute winner is avocado because to me there is nothing better than homemade guacamole spread on fresh blood sugar friendly bread and if you are wondering what I think is the best bread for diabetes, click here and check this out video below. See you there, ciao.