If you’re trying to find a diabetes-friendly treat that may help maintain your blood glucose within a healthful selection, look no further than the produce drawer of your fridge or the fruit basket on your table.

Believe it or not, the notion that fruit isn’t secure once you want to see your A1C is a popular diabetes myth that’s been debunked again and again. Indeed, according to the American Diabetes Association (ADA), various kinds of fruit are packed with good for you minerals and vitamins, in addition to fiber a potent nutrient which may help regulate glucose levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.

Fiber that can also be found in some of the best vegetables for diabetes, as well as whole grains, may further gain your health because it promotes feelings of fullness, and curbing unhealthy cravings and overeating, research shows. Wholesome weight maintenance can increase your insulin sensitivity and aid in your diabetes management.

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So, how do you pick the ideal fruit to get diabetes? While some kinds of fruit, such as juice, maybe bad for diabetes, entire fruits such as berries, citrus, apricots, and yes, even apples can be helpful for your A1C and total wellbeing, combating inflammation, and normalizing your blood pressure, and much more. However, much like any food on your diabetes diet, you need to be smart about counting carbohydrates and tracking what you eat. Portion size is essential.

Consume fruit in its whole, natural type, and avoid syrups or some other processed fruits with additional sugar that have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you are using the glycemic index (GI) or glycemic load steps of how foods affect your blood sugar levels to make dietary decisions, most whole fruits are a good alternative because they have a tendency to lie on these positions.

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When you have diabetes, these measures will help keep your blood sugar within a healthy selection, thereby lowering your risk of certain diabetes complications, including diabetic retinopathy, or neurological damage; kidney disorder; vision issues such as glaucoma or cataracts; and serious life-threatening ailments such as heart disease and stroke.

Next time you have a hankering for something sweet, consider reaching one of these naturally sweet and succulent snacks, courtesy of Mother Nature you are able to whip one into a diabetes-friendly smoothie or keep it simple and throw it in your tote to munch while you’re on the move.