Anasazi Beans: The Native American Bean that Fights Cancer and Diabetes

Have you ever eaten anasazi beans before? If you haven't, you should strongly consider adding this cousin of the pinto bean to your diet.

The anasazi bean has a strong nutritional profile, marked by a high amount of iron per serving, as well as calcium, potassium and more. Anasazi beans also contain lectins, which researchers are finding potentially have anti-tumor, immunomodulatory, antifungal, antibacterial and even anti-HIV abilities.

Oh, and that's not all. Anasazi beans are also cancer-fighting foods that simultaneously help fight diabetes naturally. So while anasazi is actually a Navajo word that means ancient ones or ancient enemies, but this bean should definitely be your friend when it comes to your health.

What Are Anasazi Beans?

Anasazi beans have been cultivated throughout generations of Southwestern Native American tribes in the U.S. and have also been harvested in the wild. Today these beans are commonly used in many Latin American and Southwestern cooking.

The Anasazi bean is very visually appealing with its burgundy and white colored speckles they almost look like they’ve been splatter painted. This type of bean, which turns pink once cooked, tends to be sweeter and milder than other beans. They're used in many refried bean recipes and other baked bean recipes.

Nutrition Facts

These beans are packed with the typical healthy bean profile of protein, starches and fiber, as well as potassium and calcium. In fact, this cousin of the pinto bean, while having the same amount of fiber, actually has around a quarter less of the gas-causing complex carbohydrates of other beans and cooks in a third of the time.

Anasazi beans, or Phaseolus vulgaris cv., are harder to find than other beans, but their nutritional benefits are just as impressive. A half cup of raw Anasazi beans contains about:
280 calories 52 grams carbohydrates 14 grams protein 2 grams fat 12 grams fiber 500 milligrams calcium (50 percent DV) 5.4 milligrams iron (30 percent DV) 680 milligrams potassium (19.4 percent DV)

Health Benefits

1. Treat and Prevent Diabetes

The steady and slow source of glucose provided by the mix of carbohydrates, fiber and protein in Anasazi beans is great for diabetics. Studies have shown that a specific carbohydrate-binding protein in anasazi beans called lectin is a natural glucose-binder that is excellent for normal blood sugar management.

While many types of lectins cause negative reactions in the body, there are also health-promoting lectins that can decrease incidence of certain diseases. Additionally, the body uses lectins to achieve many basic functions, including cell-to-cell adherence, inflammatory modulation and programmed cell death. Some lectins are antinutrients and toxic, but anasazi beans are a significant source of non-toxic lectin.

2. Fight Cancer

Anasazi beans have antimutagenic and antiproliferative compounds that help decrease the risk of cancer as well as reduce of the spread of cancer. More specifically, when three leukemia patients were given the lectin extract from the anasazi bean during research, it was revealed that the protein compound in fact killed the leukemic cells in the patients' blood that had become relapsed or drug-resistant.

3. Improve Heart Health

The antioxidant capacity of the anasazi bean can be an important additive in your diet for heart health. The Phaseolus family of anasazi beans is a highly rich source of bioactive compounds as well as enzymes that reduce cholesterol and low-density lipoprotein (what enables fats to be carried in the bloodstream), which benefits your cardiovascular system.

4. Boost the Immune System

These heirloom beans contain lectin strands that have a strong ability to fight against certain autoimmune diseases. In a study published in the Journal of Biomedicine and Biotechnology, the lectin in anasazi beans was shown to have potent anti-HIV properties.

Scientists showed that the Anasazi bean lectin inhibited HIV-1 reverse transcriptase. This is highly significant since without reverse transcriptase, HIV can't become incorporated into the host cell and can't reproduce.

5. Combat Inflammation

One to two servings a day of anasazi beans can help toward reducing bodily inflammation, which triggers pretty much every kind of disease. Several studies have found that people who eat diets high in fiber have lower C-reactive protein (CRP) levels in their blood. CRP is the marker of inflammation that's been linked to diseases like diabetes, heart disease and rheumatoid arthritis.

High-fiber foods like beans can also decrease inflammation by lowering your body weight and feeding beneficial bacteria living in your gut, which then releases substances in your body that promote lower levels of inflammation.

Anasazi beans are very high in fiber, which means that their consumption can help to lower CRP levels, increase beneficial bacteria, decrease body weight and, in turn, decrease overall inflammation in your body.



Anasazi Beans vs. Black Beans

How do anasazi beans stack up against other beans?
Let’s take a look at how they compare to black beans.

• Anasazi beans have much lower levels of tannins and phytates than black beans.
• Anasazi beans have lower levels of purine than black beans for gout sufferers.
• Anasazi beans have 14 grams of protein per one cup cooked vs. black beans, which have 15 grams of protein per one cup cooked.
• Black beans and anasazis beans both contain iron and folate, which helps prevent anemia.
• Anasazi beans win when it comes to potassium with 680 milligrams (per one cup) vs. black beans with 611 milligrams of potassium (per one cup).
• Both are high in dietary fiber, which makes them both excellent for digestion, including constipation prevention, cholesterol levels and heart health.

Interesting Facts

• Anasazi beans have a unique and rich history. They're also known as cave beans, New Mexican Appaloosa and Jacob's Cattle.
• In the mid-1900s, archeologists found these beans in a clay pot while excavating a cave in the Southwestern U.S. Some stories say that those very beans had actually sprouted and were used to seed new strains of the bean.
• They're now known as heirloom beans and are renowned as much for bringing back a taste of history as they are for their sweetness.
• Heirloom cultivars are important because they're not used in large-scale agriculture but are in small and often isolated farming communities that have not disturbed the plant for large-scale production. This often gives these heirloom seeds a unique flavor and nutritional profile.
• Many of the heirloom vegetables and legumes are air pollinators and have been wildly cultivated throughout generations. This is particularly important for a legume such as the anasazi bean because the seeds become resistant to many pollutants, diseases, severe weather and pests.

How to Cook

Anasazi beans are best when purchased in the dried state and out of the bulk section in your local health food store, or at a reputable dealer online. You can also find them at the farmers market depending on where you live.

Check for beans that are shiny and firm with even coloring, which shows recent harvesting. You must soak them overnight before cooking the next day. They should also be picked through to sort out any debris or shriveled beans.

Anasazi beans are great because they take much less time to cook than other beans. You can quick soak them by pouring boiling water over them and letting them sit for an hour, or soak them in cold water overnight.

Once soaked, anasazi beans only need to be brought to a boil and then simmered in a covered pot for roughly 10 minutes to an hour depending on the recipe and preferred texture. They have a wonderful sweet meatiness to them that lends perfectly to stews and baking. They can also be cooked in hot water and seasoned. Anasazi beans can be used as a replacement bean in any dish calling for kidney or pinto beans.

Store the dried beans in an airtight container in a dark place. They will last indefinitely, but it's best to consume within six months as they begin to fade in taste and start losing moisture. The fresher they are, the better and creamier they taste.

Risks and Side Effects

Anasazi beans are a great natural food that can have powerful, positive effects on your body's health. As with all beans, they do have the potential to cause mild side effects like migraines due to tannins and intestinal gas.

However, this unique heirloom bean actually contains much less headache- and gas-producing compounds when compared to other beans.

Final Thoughts

The anasazi bean has a strong nutritional profile, marked by a high amount of iron per serving, as well as calcium, potassium and more. Anasazi beans also contain lectins, which researchers are finding potentially have anti-tumor, immunomodulatory, antifungal, antibacterial and even anti-HIV abilities.

Anasazi beans have also been shown to treat and prevent diabetes, fight cancer, improve heart health, boost the immune system, and combat inflammation.

They make a great addition to many recipes, often used in stews, baking, and refried bean or baked bean recipes. They also take less time to cook than most other beans, making them a nutritious legume you can whip up even when you're crunched for time.

Even better, they cause less negative side effects like flatulence than other beans. That's why anasazis are the recommended bean for people looking for legumes in their diets without the gassy, bloating side effects.

Berberine: The Plant Alkaloid that Helps Treat Diabetes & Digestive Problems

Berberine comes from China and India, where it was first utilized thousands of years ago in Traditional Chinese Medicine and Ayurvedic medicine.

What is berberine used for today? It's been shown in studies to have many pharmacological effects, including antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering capabilities.

Extracts and supplements made from this compound, such as berberine HCL, are generally inexpensive, safe and well-known for their broad antibacterial activities. They may even be able to help naturally treat conditions without the use of antibiotics.

What Is Berberine?

Berberine (also known as berberine hydrochloride) is a natural isoquinoline alkaloid found in a wide variety of herbs, including goldenseal, barberry, goldthread, Oregon grape and tree turmeric.

Within these plants, the berberine alkaloid can be found in the stem, bark, roots and rhizomes (rootlike subterranean stems) of the plants. It has a deep yellow color — so much so that it has been used as a natural dye.

Berberine is found in a group of shrub plants called Berberis. It is also the main active component of two herbs that are popular in natural medicine: Coptidis Rhizoma and Phellodendri Chinensis Cortex.

In Traditional Chinese Medicine, these herbs have been used to naturally treat diabetes for centuries. This compound also has a long history of use for managing bacterial gastroenteritis, diarrhea and other digestive diseases.

Alkaloids are defined as a class of organic compounds of plant origin containing mostly basic nitrogen atoms. Consuming them can have pronounced physiological actions on humans, especially pertaining to cardiovascular and metabolic health.

A growing number of studies have uncovered evidence that berberine benefits can include protecting against:

• Metabolic syndrome
• Diabetes
• Gastrointestinal infections
• Heart disease
• High cholesterol
• Hypertension (high blood pressure)
• Immune challenges
• Joint problems
• Low bone density
• Weight control
• Possibly depression and cognitive decline
• Potentially formation of cancer cells

Why is this? It's due to the molecule structures berberine possesses.

Its molecular formula is C20H18NO4, and like other protoberberine alkaloids — such as jatrorrhizine — it can do wonders for health.

Health Benefits

1. Potential Diabetes Treatment

In one study, berberine was found to help lower blood glucose. This can help prevent and treat type II diabetes and its complications, including diabetic cardiovascular disease and diabetic neuropathy.

It’s also been shown to have positive effects on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome.

One of the most impressive studies compared taking 500 milligrams of the compound two to three times daily for three months to taking the common diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing it as a “potent oral hypoglycemic agent.

Additional studies have also indicated that berberine improves glucose uptake and lipid metabolism disorders. For example, a study published in Evidence-Based Complementary and Alternative Medicine demonstrated that berberine can improve insulin sensitivity by adjusting adipokine secretion.

Thanks to its effects on insulin sensitivity, this compound may also help prevent kidney damage, according to some studies.

2. May Help Lower High Cholesterol and High Blood Pressure

There's evidence that berberine may help lower high LDL, total cholesterol and high blood pressure levels.

A study published in the journal Metabolism showed that berberine reduced serum cholesterol along with triglyceride levels in type 2 diabetic patients. It seems to work by inhibiting PCSK9, which, as research from Harvard Medical School notes, helps lower cholesterol.

A separate study found that the combined administration of red yeast rice — well-known for its ability to naturally lower cholesterol — and berberine may provide a broader range of cholesterol protection with a lower risk of serious adverse effects compared to prescription statin therapy.

In animal studies, berberine has been shown to decrease abnormally high concentrations of fats and lipids in the blood by promoting the excretion of cholesterol from the liver and inhibiting the intestinal absorption of cholesterol.

Because it can lower blood sugar, improve LDL cholesterol and triglyceride levels, reduce testosterone levels, and lower waist-to-hip ratio, it offers benefits for women with polycystic ovary syndrome (PCOS) as well.

It can also improves blood pressure levels and circulation among people with metabolic syndrome when consumed with a healthy diet high in antioxidants or supplements such as folic acid, coenzyme Q10 and astaxanthin.

3. May Help Support Weight Loss

Berberine is one of few compounds that is capable of activating adenosine monophosphate-activated protein kinase (or AMPK). AMPK is an enzyme inside the human body's cells, which is often called a metabolic master switch since it plays a crucial role in regulating metabolism.

AMPK activation boosts fat burning in the mitochondria, which is why studies have demonstrated that berberine may help stop fat accumulation in the human body and protect against metabolic syndrome.

In one study published in Phytomedicine, obese adults were given 500 milligrams of berberine orally three times per day for a total of 12 weeks. The efficacy and safety of the treatment was determined by measurements of body weight, comprehensive metabolic panel, blood lipid and hormone levels, expression levels of inflammatory factors, complete blood count and electrocardiograph.

Overall, this study displayed that berberine is a potent lipid-lowering compound with a moderate weight loss effect.



4. Potential Protection Against Cognitive Decline

Studies have evaluated the therapeutic potential of berberine against neurodegenerative diseases like Alzheimer's disease, Parkinson's disease and trauma-induced neurodegeneration. While more research is warranted, one study revealed that there are multiple positive effects of berberine some of which enhance neuroprotective factors/pathways and others that counteract neurodegeneration.

Animal studies have also shown that it may help fight depression. There's evidence that berberine possesses protective central nervous system activities, particularly the ability to inhibit monoamine oxidase-A, an enzyme involved in the degradation of norepinephrine and serotonin, that has mood-lifting effects.

5. Can Help Manage SIBO

Patients who suffer from small intestine bacterial overgrowth (SIBO) symptoms have excessive bacteria in their small intestines. Present conventional treatment of SIBO is limited to oral antibiotics with inconsistent success.

The objective of one study published in Global Advances in Health and Medicine was to determine the remission rate of SIBO using an antibiotic versus an herbal remedy. It found that the herbal treatment, which included berberine, worked just as well as antibiotic treatment and was equally safe.

6. Supports Heart Health

Part of berberine's positive effect on heart health likely stems from the compound's ability to help keep blood sugar levels and obesity in check, both of which can raise the risk of coronary heart disease.

It also stimulates the release of nitric oxide, a signaling molecule that relaxes the arteries, increases blood flow, lowers blood pressure and protects against arteriosclerosis.

In research published in the World Journal of Cardiology, people who took berberine had better heart function and were better able to exercise than those who took a placebo.

The cardiovascular effects of berberine also suggest its possible clinical usefulness in the treatment of arrhythmias and heart failure.

7. May Improve Lung Health

Research suggests that berberine benefits lung function due to its anti-inflammatory effects. This alkaloid has even been shown to reduce the effect of cigarette smoke-induced acute lung inflammation.

In one study published in the journal Inflammation, mice were exposed to cigarette smoke to cause acute lung injury and were then given 50 mg/kg of berberine intragastrically. Upon examination of lung tissues, it was found that cigarette smoke caused inflammation of the lung's alveoli along with cellular edema or abnormal fluid retention.

However, pretreatment with berberine significantly lessened lung inflammation and ameliorated cigarette smoke-induced acute lung injury through its anti-inflammatory activity.

8. May Protect the Liver

Is berberine good for the liver? Although more research is needed to confirm it can defend against liver diseases, early research suggests that berberine supports the liver by decreasing blood sugar, insulin resistance and triglycerides, which are markers of liver damage in people with diabetes and viruses like hepatitis.

It may also offer support for people with fatty liver disease. Studies have found that berberine exerts anti-hyperglycemic and anti-dyslipidemic effects, meaning it improves glucolipid metabolism, which can help address root causes of fatty liver disease.

9. Potentially Has Anti-Cancer Effects

There is increasing research on the regulation of cancer cell metabolism by berberine hydrochloride. That's because berberine may help induce cancer cell death.

Its anticancer activity, specifically inhibiting growth and proliferation of cancer cells, makes it likely to become a natural component of the nanoparticulate delivery systems used for cancer berberine therapy. For example, berberine induced apoptosis of human tongue cancer cells in research conducted at China Medical University.

How to Use It (Plus Dosage)

Berberine can be found in supplement form, most commonly as berberine HCL, online or in most health food stores.

Be careful not to confuse berberine with piperine (black pepper extract), berberrubine (a metabolite) or berberol (a brand name mixture of tree turmeric and milk thistle).

Since berberine has a short half-life, you generally need to take this supplement in divided doses (such as three times a day) to keep stable levels in your blood.

Many studies use dosages of 900 to 1,500 milligrams per day. It's most commonly recommended to take 500 milligrams three times per day for a total of 1,500 milligrams per day.

It should be taken with a meal, or shortly after, to take advantage of the blood glucose and lipid spike that comes with eating a meal. High doses taken acutely may cause stomach upset, cramping and/or diarrhea, which is another good reason to take berberine in multiple doses throughout the day.

You can work with a natural health care practitioner to determine the dose that works best for you.

Some people also apply berberine directly to the skin to treat burns and to the eye to treat bacterial infections, like trachoma, that frequently causes blindness. It has been shown to be effective against a wide range of bacteria, protozoa and fungi that can affect the skin.

Risks, Side Effects and Interactions

What are side effects of berberine? If you have a medical condition or are on any medications, including antibiotics, then it is recommended that you speak to your doctor before taking it.

This is especially important if you currently take blood sugar-lowering medications.

Since it can lower blood sugar, diabetics who are controlling their blood sugar with insulin or other medications must use caution when using this supplement to avoid dangerously low blood sugar levels. People with low blood pressure should also be careful when using it since it can naturally lower blood pressure.

Pregnant and nursing women should not take berberine.

Is berberine safe to take long term? It's best to speak with a doctor if you plan to supplement with it for more than 12 weeks.

Overall, this alkaloid has an outstanding safety profile. The main side effects are related to digestion and are minor, as there are some reports of cramping, diarrhea, flatulence, constipation and stomach pain.

Again, by sticking with recommended smaller dosages spread out through your day and after meals — these possible minor negative berberine side effects can be avoided all together.

Conclusion

• Popular in traditional Chinese and Ayurvedic medicine treatments, berberine is a natural alkaloid found in a wide variety of herbs.
• It's proven to possess antibacterial, antimicrobial, antitumor, anti-inflammatory and blood glucose-lowering effects.
• Berberine benefits include potentially treating diabetes, lowering high cholesterol, combating obesity, protecting against neurological diseases, treating SIBO, supporting heart health and boosting lung health.
• It also shows potential for cancer inhibition, digestive issues, osteoporosis, burns, bacterial infections and even depression, though further research is needed.
• Berberine side effects are rare when moderate doses are taken, but it can lower blood sugar and blood pressure, so those who take medications must use caution when using this supplement.

Gymnema Sylvestre: An Ayurvedic Herb That Helps Fight Diabetes, Obesity & More

Gymnema sylvestre is a rare herb that has a deep roots in history for its medicinal uses in Ayurvedic medicine.

It's been used to treat a range of conditions and ailments, but it's most recognized for its efficacy in helping fight diabetes naturally. In fact, in the Ayurvedic system, it's considered one of the major plants to regulate blood sugar and insulin levels.

Today, this powerful herb is also used to address some major health issues, including obesity, heart disease and arthritis. It's being recognized as a therapeutic remedy for conditions that affect millions of people across the globe.

What Is Gymnema Sylvestre?

Gymnema sylvestre is a perennial, woody climber that has a long history of medicinal use in Ayurvedic medicine. It belongs to the class dicotyledonous of the family Asclepiadaceae or milkweed family.

You can find gymnema slyvestre growing in tropical and subtropical regions, especially parts of central and southern India, tropical African, and some parts of China, Malaysia and Sri Lanka.

The many benefits of gymnema sylvestre come from the herb’s phytoconstituents, which includes:

• gymnemic acids
• gymnemasaponins
• anthraquinones
• flavones
• phytin
• resins
• tartaric acid
• formic acid
• butyric acid
• lupeol
• stigmasterol
• calcium oxalate

In Ayurvedic medicine, G. sylvestre is considered a digestive, anti-inflammatory, bitter, acrid and liver tonic.

Other Names

Today, gymnema sylvestre is cultivated worldwide, and it’s known by mane names. It’s commonly referred to as its Hindi name gurmar, which means destroyer of sugar. Depending on the region, the herb goes by many other names, including:

• Gemnema melicida
• Gimnema
• Gurmarbooti
• Gymnema montanum
• Gymnema
• Madhunashini
• Merasingi
• Meshashringi
• Periploca sylvestris
• Shardunika
• Vishani
• Kavali
• Australian cowplant
• Dhuleti

Health Benefits
Gumar has been used for thousands of years because of its long list of therapeutic compounds. In traditional medicine, this rare herb has been recommended for a range of health conditions, making it a powerful natural remedy. Research suggests that gumar benefits are as follows:

1. Helps Fight Diabetes
Studies have confirmed that gurmar possesses remarkable hypoglycemic effects and, according to researchers, forms the platform of diabetes therapeutics in the traditional system of medication.

The antidiabetic effects of G. sylvestre help maintain normal blood sugar levels, especially after meals. This is exactly why this rare herb is known as the destroyer of sugar in Hindi.

Studies indicate that gurmar is also able to stimulate insulin production in the pancreas, which also helps lower blood sugar levels.

2. Aids Weight Loss
Gymnema sylvestra for obesity is getting plenty of attention because of the herbs ability to decrease body weight, inhibit glucose absorption and reduce sugar cravings, as shown by research conducted in India.

Components of gurmar are able to prevent the accumulation of triglycerides in muscle and the liver and decrease fatty acid accumulation in the body. Because the herb plays a role in carbohydrate and lipid metabolism, it may help support weight loss and fight obesity.

Plus, if you need help kicking a sugar addiction, gumar may be able to reduce those cravings.

3. Improves Cholesterol Levels
Gymnema has been proved to impact fat absorption and cholesterol levels. This rare herb may be able to help lower LDL cholesterol and triglycerides, making it a powerful tool for fighting heart disease.

In a 2014 study published in Diabetes, Obesity & Metabolism, participants who were given a combination of hydroxycitric acid, niacin-bound chromium and gymnema sylvestre experienced decreased body weight and body mass index by 5 percent to 6 percent and significantly lower food intake, total cholesterol, low-density lipoproteins, triglycerides and serum leptin levels.

4. Improves Arthritis Symptoms
The tannins and saponins in gurmar are responsible for the herb's anti-inflammatory effects. These therapeutic compounds allow gymnema to fight inflammatory conditions like arthritis.

Researchers suggest that G. sylvestre may reduce the release of inflammatory mediators, which helps reduce bone destruction and arthritis symptoms. In mice, gymnema extracts were able to reduce paw swelling by 39 percent to 75 percent.

5. Fights Cavities
G. sylvestre has antibacterial effects and has been shown to fight microbial dental infections. For this reason, herbal toothpastes made with powdered gurmar have become available.

6. Regulates Immune System
Gymnema has displayed immunomodulating activity in studies on mice. The herb is actually able to suppress immune responses, which can reduce swelling and other inflammatory factors.

In addition to these studied benefits, there is some research indicating that gymnema benefits also include its ability to:

• promote wound healing
• treat snake bites
• act as a laxative
• work as a natural diuretic
• ease cough

Dosage

G. sylvestre is used in a number of dietary and health supplements, with forms including tablets, teas and beverages, energy supplements, and food products that are meant to regulate body weight.

A general recommended gymnema sylvestre dosage is a 100-milligram capsule, taken up to four times daily. It’s best to start with one capsule and gradually increase your dose, paying attention to any adverse effects.

If you are unsure how to use gymnema for conditions like diabetes, obesity and high cholesterol, speak to your doctor or health care professional.

For reducing blood sugar levels, studies show that consuming 200-400 milligrams of gymnemic acid may have antidiabetic effects.

For gymnema sylvestre extract or powder, follow the directions on the package. You can add the powder or extract to any liquid.

For taste, some brands recommend adding cinnamon or a natural sweetener.

Drinking gymnema sylvestre tea is an easy way to take advantage of the herb’s many benefits. You can purchase gumar tea in your local health food store or online.

You can also make your own gymnema tea by boiling the leaves and letting them steep for 10–15 minutes.

Risks and Side Effects

Research indicates that high doses can lead to gymnema sylvestre side effects, such as:
hypoglycemia
weakness
shakiness
excessive sweating
muscular dystrophy

These gymnema sylvestre dangers may occur when a person takes too much over a long period of time. For this reason, it's recommended that you check in with your doctor after taking this herb for a 20-month period.

Gumar is commonly used as a natural approach to reducing high blood sugar levels, but it should not be taken in combination with blood-sugar-lowering medications unless advised by your doctor.

Women who are pregnant or breastfeeding should not use gymnema without consent from their health care professionals. There's not enough evidence to suggest the herb's safety in these circumstances.

Conclusion

Gymnema sylvestre is a climbing shrub that's been used in Ayurvedic medicine for thousands of years. It's most widely known for its ability to reduce blood sugar levels, fight obesity and lower LDL cholesterol.

You can find gymnema tea, extract, capsules and powder in most health food stores or online. It's best to start with smaller amounts at a time, and if you are using the herb to fight a health condition, do so under the care of your doctor.

It's tough to avoid carbs — and you don't need to. Your body uses them for fuel. Instead, choose the healthiest carb-containing foods for your diabetes diet.


Yes, fiber-rich fruit, such as strawberries, can help you keep your blood sugar stable.

Carbohydrates are not your enemy  they're your friend. Even if you have type 2 diabetes. "When you say 'carbohydrate,' most people think of sugar," says Meredith Nguyen, RD, a certified diabetes educator in the Dallas Fort Worth area. But that's only half the story. Carbohydrates also include starches and valuable fiber, which are found in many nutrient-rich foods that should be part of a diabetes diet.

Carbohydrates provide energy to your body. But not all carbohydrates are created equal. For people with diabetes, choosing whole, unprocessed carbohydrates over refined options and simple sugars is key says Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet, who is based in Hamburg, New Jersey. These carbohydrates are rich in essential nutrients as well as fiber, which can help to reduce the risk of disease such as heart disease and certain cancers, as well as help to promote a healthy body weight, she says.

In fact, an article published in June 2018 in the journal BMJ noted that a diet rich in vegetables, fruit, whole grains, legumes, nuts, and dairy are all cornerstones of a healthful diet in diabetes management. What do they all have in common? These are all sources of carbohydrates.

The recommended amount of carbohydrates differs for everyone, and depends on factors like how much you exercise, body size, age, and sex, says Palinski-Wade. Also take blood sugar goals and medication into account when determining the right amount of carbs that your body needs, she says.

To get you started, though, here are eight healthy sources of carbs, plus how to eat them to keep your blood sugar in balance.

1. Dairy Provides Key Nutrients, Such as Calcium and Protein



You may be surprised to learn that milk and other dairy products contain sugar in the form of lactose. But this is an important food group to include in your healthy diabetes diet because these foods offer protein and calcium. Protein offers staying power in your meals (and is necessary for muscle and metabolic health), according to the Harvard T.H. Chan School of Public Health, while calcium is a critical mineral for heart, muscle, and bone health, the National Institutes of Health (NIH) points out.

Though many people are opting for full-fat dairy, Palinski-Wade recommends low-fat dairy, which is labeled as 1 or 2 percent milk fat. Full-fat dairy contains higher levels of saturated fat, which can not only increase the risk of heart disease and inflammation, but diets rich in saturated fat have been associated with a higher level of insulin resistance, she says, supporting findings from a study published in August 2018 in Diabetes Care.

For reference, a cup of full-fat milk contains 4.55 grams (g) of saturated fat, 149 calories, and 12 g of carbohydrates, according to the U.S. Department of Agriculture (USDA). Compare that with a cup of 1 percent milk, which has 1.54 g of saturated fat, 102 calories, and 12 g carbohydrates, per the USDA.

Milk itself offers bone-building calcium and energizing protein. Take 1 percent milk for example - 1 cup offers 8 g of protein and offers 305 mg of calcium (23 percent of your daily value for men and women ages 19 to 50), according to the NIH.

Still, some other RDs will recommend nonfat dairy for people with diabetes because weight control is so critical for managing blood sugar. Talk to your healthcare team to find out which type of dairy is best for your meal plan and blood sugar goals.

2. Beans Are a Fiber-Packed Source of Carbohydrates



Beans, such as black and kidney beans, may be higher in carbohydrates compared with many other plant sources, but they're recommended when building your diabetes diet. We do recommend people with diabetes consume beans regularly since eating high-fiber foods such as beans can have a positive impact on overall health and body weight, says Palinski-Wade. A meta-analysis published in March 2016 in The American Journal of Clinical Nutrition found that people who added a serving of pulses (which includes beans) to their diet lost nearly a pound more compared with people who avoided pulses over a six-week span.

One reason they're so healthy: filling fiber. It's recommended that men and women get 25 and 38 g of fiber, respectively, per day, according to the American Academy of Nutrition and Dietetics. Beans are a great way to reach that goal. Take black beans, for example. Per the USDA, ½ cup has 109 calories, 7 g of protein, 8 g of fiber, and 20 g of carbs. The carbohydrate and fiber content is similar between beans, so I typically recommend enjoying whichever beans you prefer, says Palinski-Wade. While their nutrition stats are impressive, they still have that 20 g of carbs per ½ cup, you have to make sure the portion you're eating fits within your carb goals.

3. Many Fruits Are Also High in Fiber and Shouldn't Be Feared



You may worry about fruits because you've heard that they're packed with sugar, but don't discount this healthy carb source. Fruit should not be off limits to people with diabetes, says Palinski-Wade. Along with naturally occurring sugar, fruit is packed with vitamins and disease-fighting antioxidants, as well as fiber.

And that last point is important. As many as 95 percent of Americans fall short on this nutrient, noted an article published in the January-February 2017 issue of American Journal of Lifestyle Medicine and increasing your intake has been linked to weight loss, such as in a randomized trial published in February 2015 in the Annals of Internal Medicine.

What's more, among people with diabetes, those who eat fresh fruit daily have lower risks of mortality and developing diabetes-related vascular complications compared with those who rarely do, per a study published in April 2017 in PLoS Medicine.

Because fruit is a source of carbs, Palinski-Wade recommends sticking to one serving (about ¾ cup of fresh fruit) at a time, and spacing out fruit intake throughout the day to help balance blood sugar levels. No fruit is completely off limits, but you want to monitor your blood sugar to see how certain fruits impact you as an individual, she adds.

4. Berries Are Lower in Sugar — But High in Flavor



Speaking of fruit, berries (think: blueberries, strawberries, and raspberries) are an ideal fruit for people with diabetes because they tend to be lower in sugar and carbohydrates compared with other fruits. One of the best berries to eat are raspberries. Raspberries have one of the highest fiber contents of all berries, making them a great choice for blood sugar management and weight control, says Palinski-Wade. (Just ½ cup has 7 g of carbs and 4 g of fiber, according to the USDA.)

She also recommends blueberries. While higher in carbs compared with raspberries (per the USDA, ½ cup has 11 grams and just under 2 g of fiber), they're linked to good heart health. For instance, a study published in June 2019 in The American Journal of Clinical Nutrition found that eating 1 cup of blueberries daily improved blood flow and arterial function, which is extremely important because, as the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) notes, having diabetes puts you at a greater risk of heart disease.

5. Vegetables Offer Important Nutrients and Help You Feel Full



If there's one thing you remember, let it be this: Eat more vegetables. Vegetables are a great way to moderate the carbs in a meal and feel full, Nguyen says. Registered dietitians and certified diabetes educators recommend filling half your plate with nonstarchy vegetables (these include things like leafy greens, broccoli, and bell peppers, according to the NIDDK). Beyond adding bulk to your meal for fewer calories, these veggies are packed with health-promoting compounds. For instance, cruciferous veggies, like broccoli, cauliflower, and kale, contain glucosinolates, which are compounds with properties that may help prevent cancer, says the National Cancer Institute.

That doesn't mean starchy veggies, like sweet potatoes, corn, or green peas, are off limits. You'll simply want to eat them in moderation. (Starchy veggies and whole grains are included in the same category.) Be sure to include lean protein, like tuna, eggs, or turkey or chicken without the skin.

6. Whole Grains, Pasta, and Rice Are Bigger Sources of Carbohydrates



When you're making a grain-based starch selection, think nutritious whole grains, like barley, quinoa, whole-grain couscous, whole-wheat pasta, and brown rice, instead of refined white pasta and white rice. During the process of refining grains (these include white flour and white rice), nutrients and fiber from the bran and germ are lost, according to the Oldways Whole Grains Council.

The carb count is often similar. According to the USDA, 1 cup of cooked quinoa contains 39 g of carbohydrates, while 1 cup of instant white rice contains about 44 grams of carbohydrates. However, the quinoa has protein, vitamins, minerals, and fiber not found in the white rice.

To ensure you're purchasing whole grain, look for the Whole Grain Stamp or choose foods that list whole grain [name of grain],whole wheat, or stone-ground whole [name of grain] on the ingredients label, the Council advises. Brown rice, oats, and wheatberries are also whole grain products.

Another tip: You can slow the rise in blood sugar that results from eating grains (even whole grains). Anytime you can add slow-digested nutrients to a meal, it may help to slow the rate at which carbohydrates are converted into sugar and absorbed into the bloodstream, says Palinski-Wade. Add unsaturated fats, protein, or more fiber to a meal with grains. That means adding sliced avocado, nonstarchy veggies, and cubed chicken breast to a bowl of brown rice, she suggests.

7. Whole-Grain Breads Can Fit Into a Diabetes Diet



Bread doesn't need to be off limits. A slice can offer a great source of whole grains. One regular slice of whole-grain bread rings in at about 11 g of carbohydrates, per the USDA, compared with the 14 g in a regular slice of refined white bread. Whole-grain breads contain healthy fiber, protein, vitamins, and minerals. And there's more: A study published in September 2018 in The Journal of Nutrition found that for each serving of whole grains, risk of diabetes was associated with an 11 and 7 percent drop of type 2 diabetes risk for men and women, respectively.

Opting for whole-grain bread for that piece of toast with breakfast and your sandwich for lunch is an easy way to include whole grains in your diabetes diet. If you're going for a sandwich, choose thin sandwich bread, reduced-sodium deli meat (turkey, chicken, or roast beef), pile veggies on top, and add a squirt of mustard, suggests the ADA.

8. Nuts Contain Healthy Fat, Vitamins, and Minerals



You have license to go (a little) nuts with nuts. Pardon the pun, but people with type 2 diabetes who eat five servings of nuts weekly have a 17 percent lower risk of heart disease compared with those who eat less than one serving per month, according to a study published in February 2019 in the journal Circulation Research.

What's more, people who started eating more nuts after being diagnosed with type 2 had a 27 percent lower risk of early death versus those who kept their consumption the same. The researchers note that nuts may improve glycemic control, lower blood pressure, reduce inflammation, and improve artery function, as they're packed with unsaturated fats, fiber, vitamins like E and folate, and minerals like calcium and magnesium.

According to the USDA, 1 ounce (oz) of walnuts has only 4 g of carbohydrates, 1 oz of almonds has 5.5 g of carbohydrates, and 1 oz of in-shell pistachios has 4 g of carbohydrates. One of their great advantages is their portability pack 1-oz portions to carry with you for a near-perfect snack. Just keep in mind that they're high in calories because of their fat content, so enjoy them in moderation as part of a healthy diabetes diet.

A diabetes diet can be difficult to navigate. Here's a list of foods to steer clear of to help improve your blood sugar.


Knowing which foods to put in your shopping cart — and which ones to pass up — is key when it comes to managing type 2 diabetes.

What's on your plate? It’s an important question. One of the most essential steps to avoiding complications from type 2 diabetes is managing your diet, says William Sullivan, MD, a senior physician at Joslin Diabetes Center and an assistant professor of medicine at Harvard Medical School in Boston.

Furthermore, a healthy diet is critical right now with the spread of COVID-19, the disease caused by the novel coronavirus. People with diabetes are more at risk for serious complications from the illness, according to the American Diabetes Association (ADA). For that reason, you'll want to do everything you can to ensure you're in good health.

This means knowing both what to eat and what not to eat. To keep your blood sugar in check, you'll want to avoid less-healthy foods, such as foods or drinks with added fats, sugars, and sodium, according to the Mayo Clinic. At the same time, you'll want to choose healthy sources of carbohydrates (including fruits; vegetables; whole grains like brown rice; legumes, such as beans and peas; and lowfat or fat-free dairy products, such as milk and yogurt), heart-healthy fish, and "good" fats, like nuts, avocados, and olive oil.

Type 2 diabetes increases your risk of heart disease and stroke, so avoiding saturated fats is key.
According to the Mayo Clinic, foods that contain saturated fat include:

• Meat
• Whole-fat dairy products (butter, cheese)
• Coconut oil
• Meats
• Egg yolks
• Baked goods
• Crackers

A healthy diet is even more critical if you're overweight. "Weight loss has a dramatic effect on controlling diabetes," says Dr. Sullivan. Losing just 10 to 15 pounds may help you prevent and manage high blood sugar, according to the ADA. In fact, losing just 5 to 10 percent of your body weight has also been shown to help some people reduce the amount of diabetes medication they need, according to an article published in June 2015 in the journal Diabetes Care.

Here are 12 foods that you should specifically avoid or at least limit — to help manage type 2 diabetes.

1. Skip Regular Soda and Sip Sparkling Water Instead



If you have diabetes, you're allotted approximately 30 to 45 grams (g) of total carbs per meal if you're a woman, and 45 to 60 g per meal if you're a man, says Amy Kimberlain, RDN, a certified diabetes care and education specialist (CDCES), a spokeswoman for the Academy of Nutrition and Dietetics and a wellness dietitian at Baptist Health South Florida in Miami.

Down a 12-ounce (oz) can of soda with your lunch and you've already used up 39 grams (g) of your carbohydrates for the day, according to the U.S. Department of Agriculture (USDA) the equivalent of more than 9 teaspoons of sugar. All that sugar not only makes your blood sugar harder to control, but it can also tax your heart, kidneys, gastrointestinal tract, and immune system, says Bobbie Randall, RD, CDCES, who practices in Orrville, Ohio. Instead of soft drinks, she recommends sparkling water with a refreshing slice of lemon, lime, or cucumber.

2. Smoothies Aren't Always as Healthy as They Seem



Sodas are a no-brainer, but other drinks that contain loads of sugar aren't as easy to spot. Take fruit smoothies: They sound nutritious, but they can pack a sugary carb punch, especially if they're oversize and made with sweetened fruit, sugar syrup, and sweetened yogurt. Nutrition stats on fruit smoothies vary widely, so always check the label on yours (if bottled) or request this information (if you're ordering from a restaurant or quick-service spot).

In general, one cup of fruit smoothie has 25 g of carbs, including 18 g of sugar, per the USDA. (Smoothies are usually bigger than one cup, so this is a very conservative estimate.) It's possible to make a smoothie at home that's diabetes-friendly, as long as you plan out the ingredients wisely. As an alternative, Randall recommends sipping sugar-free flavored waters, or eating fruit whole to get its beneficial fiber while keeping carbohydrates in check.

3. Cut Back on Sugar-Bomb Coffee Drinks



Other unhealthy beverages, such as coffee drinks, are seemingly ubiquitous. According to the USDA, a medium frozen coffee drink (which may be topped with whipped cream) packs a whopping 67 g of carbs, the majority of which come from added sugar. Before you place your next to-go order, see if the item's nutritional information is listed on the menu so you can choose smarter.

You shouldn't have to ditch coffee completely - try enhancing a regular coffee with sugar-free hazelnut syrup, some vanilla extract, or a dash of cinnamon. If you crave a little richness, Randall recommends using a few drops of half-and-half.

4. Avoid Fried Foods Like French Fries and Chicken Nuggets



Fried foods are usually breaded, which can add up to lots of carbohydrates, unhealthy fats, and calories, says Kimberlain. Too much fat in your diet can lead to weight gain, she adds, which can worsen type 2 diabetes. Weight gain also increases your risk of heart disease, a risk that's already elevated when you have diabetes, according to the American Heart Association (AHA).

Rather than eating breaded and fried favorites like chicken nuggets, shrimp, okra, and onion rings, Randall suggests roasting or baking these foods without the breadcrumbs. Try a coating of fresh herbs or spices. If you must have breading, coat with whole-grain crumbs and bake the foods instead of frying that's a happy medium, she says.

5. Favor Lean Proteins Over Fatty Cuts of Meat



Many cuts of red meat are high in unhealthy saturated fat, says Kimberlain, Too much of this type of fat increases your risk for heart disease, the AHA notes. Because people with diabetes are already at higher risk for heart disease compared with those without diabetes, Randall recommends limiting fatty cuts of meat in favor of foods that supply healthy fats, such as fish, nuts, and avocado, as well as lean proteins like skinless chicken and tofu. Fatty meats include poultry with skin, ground meat with a high fat percentage, prime cuts of beef, and processed meats like sausage and bacon, according to the Mayo Clinic.

6. Pass on Unhealthy Packaged or Processed Sweets



Packaged snacks and baked goods like cookies, doughnuts, and snack cakes typically contain refined carbs that cause a sharp spike in your blood sugar and can lead to weight gain when eaten in excess, says Kimberlain. They also may still contain unhealthy trans fats, which can further raise your risk of heart disease, she adds. (Trans fats have been phased out as an ingredient because they are so dangerous to health, but as this change takes effect, some foods may still be made with these partially hydrogenated oils, notes Mayo Clinic.) Randall recommends limiting your consumption of high-carb, white-flour, and sugar-sweetened treats (once in a while is okay) and choosing whole-grain versions whenever possible.

7. Give the Heave-Ho to Heavily Salted Processed Foods



Because salt works wonders as a preservative, most packaged and processed foods contain plenty of it, the Centers for Disease Control and Prevention (CDC) points out. You may love the taste, but the sodium in salt is an electrolyte that can increase blood pressure, and people with diabetes are already more likely to have high blood pressure, another risk factor for heart disease, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Hot dogs and boxed macaroni and cheese are prime examples of high-salt foods that will have your heart working overtime if you eat them regularly, says Randall. When you must choose packaged foods for convenience, look for low-sodium or no-salt-added versions, suggests the AHA.

8. Take Biscuits and Sausage Gravy Off Your Menu



Randall singles out this traditional Southern meal as an example of a combination that people who have diabetes should avoid. The biscuits usually are made with white flour, and the sausage gravy is high in fat, calories, and sodium. According to the USDA, a single biscuit with gravy has 475 calories, 27 g of fat (7 g of which is saturated), and 45 g of carbs. As an alternative, Randall recommends eggs, whichever way you like them, and a whole-grain English muffin.

9. Eat High-Fiber Fruit Instead of Drinking Juice



One hundred percent fruit juice may seem like a healthy choice because it contains no added sugar, but a mere ½ cup (equivalent to 4 oz) serving contains 15 g of carbs and about 63 calories, per the USDA. Beyond that, the body metabolizes 100 percent fruit juice in the same way it processes soda, leading to a quick increase in blood sugar levels. Either way, the result is a higher risk for weight gain and heart disease, note the authors of an article published in May 2019 in JAMA Network Open.

Therefore, fruit isn't ideal for people with type 2 diabetes, says Lynn Grieger, RDN, CDCES, a health, food, and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.

Other fruit drinks can contain added sugar and even more carbohydrates. Keep in mind that no matter what, it's easy to drink more than ½ cup of juice, which means the carbohydrates and calories increase as well.

If you simply can't give up fruit juice, limit your serving size to 4 oz per day, says Grieger. A better choice still is to eat a piece of fresh fruit, which contains valuable fiber that is lacking in juice, and drink water, she advises.

10. Choose Granola, Energy, and Protein Bars Carefully



Granola, energy, or protein bars seem like a healthy option, but read the list of ingredients and nutrition facts and you'll be surprised at the added sugars and artificial ingredients present in most bars, says Grieger. Look for bars that contain the least amount of added sugar possible and several whole-food ingredients, such as oats, nuts, or dried fruit, and avoid bars with long, unpronounceable chemical ingredients, she says. Finally, always check the nutrition facts for calories and grams of carbohydrates so you can accurately determine how to fit a bar into your daily food choices, she says.

11. Stay Away From Sweetened Yogurt and Go Greek



Yogurt is often synonymous with healthy, but buyer beware, warns Grieger. Unless labeled plain, yogurt contains added sugar. In order to best manage blood sugar, you'll want to limit added sugar in your diet, says the ADA. The very best yogurt option is plain Greek yogurt, she says.

For people with type 2 diabetes who are looking to lose weight, nonfat is a great choice - according to the USDA, 1 typical, 150 g container contains just 5.4 g carbs (and a whopping 15.3 g protein, 0.585 g of fat, and 4.9 g of naturally occurring sugar). The same serving size of flavored Greek yogurt, on the other hand, contains 17.8 g carbs, 3.9 g fat, and 16.8 g of sugar.

Any yogurt that contains sprinkles, granola, or candies is going to contain even more carbohydrates, not to mention added sugar, Grieger adds.

12. Opt for Plain Oatmeal Over Sweetened Cereals



Hot breakfast cereal is usually made from whole-grains such as wheat (porridge) or oats (oatmeal), which naturally contain carbohydrates, explains Grieger. Sprinkling any kind of sugar (brown included) on top increases carbohydrates dramatically.

A good example is the difference between plain oatmeal (101 calories and 20 grams of carbohydrate per instant packet) and maple brown sugar flavored oatmeal (158 calories and 33 grams of carbohydrate per instant packet), notes the USDA.

To enjoy a truly healthy oatmeal, choose plain steel-cut or old-fashioned oatmeal and add your own fruit and a bit of cinnamon for sweetness, she suggests.

These favorites are low-carb, low-GI, and good for your diabetes diet plan.


When you're looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table.

Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.

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

So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more.

But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key.

Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you're using the glycemic index (GI) or glycemic load — measures of how foods affect your blood sugar levels to make dietary decisions, most whole fruits are a good choice because they tend to lie low on these rankings.

When you have diabetes, these steps will help keep your blood sugar within a healthy range, thereby lowering your risk of certain diabetes complications, including diabetic retinopathy, or nerve damage; kidney disease; eyesight issues like glaucoma or cataracts; and serious life-threatening illnesses like heart disease and stroke.

The next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature you can whip one into a diabetes-friendly smoothie or keep it simple and throw it into your bag to munch on while you're on the go.

1. Berries for Refreshing, Disease-Fighting Antioxidants


Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they're packed with antioxidants, vitamins, and fiber plus, they're low-GI.

Three quarters of a cup of fresh blueberries has 62 calories and 16 grams (g) of carbohydrates. If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt it makes a great dessert or breakfast for diabetes.

2. Tart Cherries to Help Fight Inflammation


Tart cherries are a low-GI choice and a smart addition to a diabetes-friendly diet. One cup has 78 calories and 19 g of carbs, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases.

These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.

3. Sweet, Juicy Peaches for Metabolism-Boosting Potassium


Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. Peaches contain vitamins A and C, potassium, and fiber, and are delicious on their own or tossed into iced tea for a fruity twist. When you want an easy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.

4. Apricots for a Scrumptious, Fiber-Rich Bite


Apricots are a sweet summer-fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates. Four fresh apricots equal one serving and provide more than 50 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.

5. Apples for a Quick Fibrous and Vitamin C Rich Snack


An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go; a small apple is a great fruit choice, with just 77 calories and 21 g of carbs. Apples are also loaded with fiber and are a good source of vitamin C. Don't peel your apples, though — the skins are the most nutritious part, full of antioxidants.

6. Oranges for a Juicy, Refreshing Source of Vitamin C


Eat one orange and you've gotten all the vitamin C you need in a day. This low-GI choice comes in at only 15 g of carbohydrates and 62 calories. Oranges also contain folate and potassium, which may help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.

7. Pears for Easy Snacking, Plus Vitamin K and Fiber


Because pears are an excellent source of fiber and a good source of vitamin K, they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they're picked. Store your pears at room temperature until they're ripe and perfect for eating (they can then be stowed in the refrigerator). Here's a tasty treat: Slice up a pear and toss it into your next spinach salad.

8. Zesty Green Kiwi for Potassium, Fiber, and Vitamin C


If you've never tried a kiwi, you may not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.