What are the best and worst fruits and vegetables for people with diabetes? Why?

Best Fruits and Vegetables for People with Diabetes:

1. Berries: Berries like strawberries, blueberries, raspberries, and blackberries are low in sugar and high in fiber. They have a lower glycemic index (GI), meaning they won't cause blood sugar levels to spike as much as higher GI fruits.

2. Apples: Apples are another excellent choice for people with diabetes. They contain soluble fiber, which can help regulate blood sugar levels and improve insulin sensitivity.

3. Oranges: Oranges are a good source of vitamin C and fiber. They have a moderate GI and can be a satisfying and healthy snack option for people with diabetes.

4. Leafy Greens (Spinach, Kale): Leafy greens are low in carbohydrates and calories but packed with essential nutrients like vitamins A, C, and K, as well as fiber and antioxidants. They have a minimal impact on blood sugar levels.

5. Broccoli:  Broccoli is a non-starchy vegetable that is rich in fiber, vitamins, and minerals. It's low in calories and carbohydrates, making it an excellent choice for managing blood sugar levels.

Worst Fruits and Vegetables for People with Diabetes:

1. Watermelon: While delicious and hydrating, watermelon has a high GI and contains a lot of natural sugars, which can cause blood sugar levels to spike rapidly. It's best enjoyed in moderation.

2. Pineapple: Pineapple is another fruit that is high in natural sugars and has a high GI. It's best to consume pineapple in small portions and pair it with protein or healthy fats to help slow down the absorption of sugar into the bloodstream.

3. Starchy Vegetables (Potatoes, Corn): Starchy vegetables like potatoes and corn contain more carbohydrates than non-starchy vegetables and can cause a rapid increase in blood sugar levels. While they can still be included in a diabetes-friendly diet, it's important to be mindful of portion sizes and pair them with other foods that have a lower GI.

By choosing fruits and vegetables that are low in sugar, high in fiber, and have a lower GI, people with diabetes can better manage their blood sugar levels and overall health. It's also important to consider portion sizes and incorporate a variety of fruits and vegetables into meals and snacks for a balanced diet.