For people living with diabetes, choosing the right fruits is essential to manage blood sugar levels while staying hydrated and nourished. As a doctor of holistic medicine, I recommend incorporating fruits that have a low glycemic index (GI) and are packed with essential vitamins and antioxidants. Here are some of the best fruits for a sunny day and tips on how to keep them fresh and crisp.

Top Fruits for People Living with Diabetes

Berries (Strawberries, Blueberries, Raspberries, Blackberries)

Berries are a fantastic choice when you have blood sugar challenges. They are low in sugar and high in fibre, antioxidants, and vitamins. Berries have a low GI, making them ideal for maintaining stable blood sugar levels.

Apples

Apples are a great portable snack. They are high in fibre, particularly when eaten with the skin on, which helps regulate blood sugar levels. Choose small to medium-sized apples to keep portion sizes in check.

Citrus Fruits (Oranges, Lemons, Limes)

Citrus fruits like mandarin oranges, tangerines, clementines, grapefruit, oranges, lemons, and limes are refreshing and hydrating. They are rich in vitamin C and have a moderate GI. Eating whole citrus fruits rather than drinking the juice helps retain the fibre, which aids in blood sugar control.

Pears

Pears are another fibre-rich fruit that can help manage blood sugar levels. They are also a good source of vitamins C and K. Like apples, it's best to eat pears with the skin on to maximize their fibre content.

Cherries

Cherries have a low to moderate GI and are packed with antioxidants and vitamins. They can be enjoyed fresh and are easy to pack for a day out. Making grab bags for on-the-go snacks is a great idea.

Tips to Keep Fruits Fresh and Crisp

Choose Fresh and Ripe Fruits

Select fruits that are ripe but not overripe. Overripe fruits can become mushy and lose their crispness.

Wash and Dry Thoroughly

Wash all fruits thoroughly under running water to remove any dirt or pesticides. Pat them dry with a clean towel to remove excess moisture, which can cause them to spoil faster.

Store in Airtight Containers

Place washed and dried fruits in airtight containers to keep them fresh. For berries, line the bottom of the container with a paper towel to absorb any excess moisture.

Use a Cooler or Insulated Bag

If you're spending the day out in the sun, use a cooler or insulated bag with ice packs to keep your fruits chilled. This helps maintain their freshness and crispness.

Pre-Slice Larger Fruits

For fruits like apples and pears, pre-slice them and sprinkle a little lemon juice over the slices to prevent browning. Store them in airtight containers or resealable bags.

Pack in Portions

Pack fruits in individual portions to make them easy to grab and eat. This also helps with portion control, which is important for managing blood sugar levels.

Enjoying fresh, crisp fruits is a delightful way to stay hydrated and nourished during a sunny day out. By following these tips to keep your fruits fresh and crisp, you can savour their natural goodness all day long. So, pack your favorite diabetes-friendly fruits and enjoy a healthy, refreshing, and delicious summer outing!

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ABOUT THE AUTHOR

Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.  Join the thousands of people worldwide who have been empowered by Dr. Cheryl's approach and start living your healthiest life.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.