Health & Wellness - December 2016

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | December 2016 & 23
7 Good Fruits
for People with Diabetes
YOU’LL HAVE MANY DIFFERENT WAYS TO
INCORPORATE FRUIT INTO YOUR DIET
By Harleena Singh, Staff Writer
According to guidelines put in
place by nutritionists and medical
institutions, everyone needs to eat at
least four to five servings of fruit daily.
The American Diabetes Association
(ADA) says fruits are loaded with
fiber, minerals and vitamins and
should be part of a diabetes-friendly
diet. If you have diabetes, you need
to keep an eye on portion sizes and
avoid fruits canned in syrups or any
other type of added sugar.
The following fruits are recommended
for people with diabetes:
1. Berries
According to the ADA, blueberries,
strawberries and other types of
berries are packed with antioxidants,
fiber and vitamins; they are low-glycemic
index (low-GI) fruits. You can
try eating berries in a parfait, alternating
layers of fruit with plain non-fat
yogurt, which makes a great breakfast
or dessert.
2. Pears
They are an excellent source of
fiber and a good source of vitamin K.
They make a wise addition to your
diabetes meal plan. Store pears till
they are ripe and ready to be eaten.
Slice a pear and toss it into your next
spinach salad.
3. Apricots
This summer fruit is a wonderful
part of a diabetes meal plan and a
good source of fiber. Four fresh apricots
equal one serving and provide
more than 50 percent of your daily
vitamin A requirement. Try mixing
diced fresh apricots into hot or cold
cereal or add some to a salad.
4. Peaches
This fruit contains vitamins A
and C, fiber and potassium. They
are delicious on their own or used
in iced tea for a fruity twist. For a
quick snack, whip up a smoothie by
pureeing sliced peaches with low-fat
buttermilk, crushed ice and a pinch of
ginger or cinnamon.
5. Cherries
These, too, are low-GI, especially
tart cherries, which are packed with
antioxidants that may help fight cancer,
heart disease and other diseases.
Cherries are good at fighting inflammation.
They can be purchased fresh,
dried, frozen or canned. However,
be sure to check the labels because
many canned and dried fruits contain
added sugar.
6. Oranges
If you eat just one orange a day,
you will get all the vitamin C you
need. This low-GI fruit also contains
folate and potassium, which may help
normalize blood pressure. Another
great citrus fruit choice is grapefruit.
7. Guavas
These are considered a superfood.
They are high in vitamins A and C
and contain high amounts of dietary
fiber, which is good for constipation.
Other fruits to try include jackfruit,
papaya, watermelon, kiwi, pomegranate,
pineapple and apples.