If you’re living with diabetes, or have been diagnosed with prediabetes, you know the importance of regulating your body’s blood sugar spikes. There are many factors in managing your blood sugar, such as exercising regularly and eating a healthy diet.
But sometimes just trying to “eat healthy” can be a challenge if we aren’t sure which foods to include on a daily basis. To help us learn more, we talked with a few dietitians about fruit that can help those living with diabetes.
According to Justine Chan, MHSc, RD, CDE, a registered dietitian and Certified Diabetes Educator, the best fruit to eat to manage your blood sugar levels is blueberries.
“The best fruit for diabetes would have to be blueberries. Blueberries are high in anthocyanins, which give them their distinctive blue color, and have been shown to potentially delay the digestion of carbs and prevent blood sugar spikes.”
Recent studies have shown that blueberries have many health benefits, especially those related to diabetes and lowering your blood sugar.
“A randomized controlled trial found that after 8 weeks, blueberries lowered HbA1c, a blood test that measures your average blood sugar over the last 3 months. Participants also had lower triglycerides, a type of fat in your blood, and reduced inflammation,” says Chan.
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Blueberries are low on the glycemic index
One of the markings of a diabetes-friendly food is where something scores on the glycemic index. This index, ranked one to 100, shows how much a food can cause a