The Best 4 Fruits We Should Eat More Often

So far, we have gone through superfoods from the starch group, including beans, grains, and starchy veggies that are good for people with diabetes. This week, we’ll focus on superfruits. Many fruits have excellent nutritious content, providing fantastic health benefits. However, few fruits stand out from the rest. Here are four of them.

1. Blueberries

Lowbush blueberries, or wild, and highbush blueberries, or cultivated, are the two most common types in the U.S. They are high in fiber, manganese, and vitamin C. But, their incredible antioxidant content is what makes them a super fruit. They contain phytonutrients, phenolic acid, anthocyanins, and ellagic acid which provide a wide range of health benefits. They protect against macular degeneration and heart disease. Animal research shows this fruit can slow down the process of aging, due to the potent antioxidants, as well as improve memory, coordination, and balance. Moreover, the research implies it can even lower the risk of dementia and Alzheimer’s. Blueberries are loaded with the soluble fiber pectin which can help reduce cholesterol levels. What’s more, the antioxidant power of blueberries is shown to provide anti-cancer effects. You can also consume blueberries to treat urinary tract infections. A 2016 study shows their anti-diabetic effects in insulin-resistant mice, human, and cell culture models. But, this is not the only reason why people with diabetes should add blueberries to their diet. As we said, they help prevent and treat many other health problems, a lot of which are potential diabetes complications.

Nutrition Info

A cup of this fruit has 3.5 g of fiber, 0.4 g of fat, 21 g of carbs, and 80 calories. The glycemic index of blueberries is around 50, which means they are a low-GI food.

How to Choose

It’s best to choose deep blue, firm blueberries with a whitish cast. Avoid buying soft, mushy blueberries dull in color. Also, don’t wash them before refrigerating. Wash them right before eating.

2. Plums

Plums are rich in vitamins A, C, K, potassium, fiber, and iron. Also, they contain antioxidants, especially phenols. They support healthy digestive tract and cholesterol levels thanks to their fiber content. What’s more, the Cleveland Clinic and cancer. The more you let them ripen, the more antioxidants they’ll contain.

Nutrition Info

One plum has 1.4 g of fiber, 11 g of carbs, 45 calories, and no fat. The glycemic index of plums is 39, which means they are a good option for people with diabetes.

How to Choose

Buy soft but still slightly firm plums with a whitish bloom. Feel free to keep them in the refrigerator.

3. Cherries

Another super fruit is the cherries. This delicious fruit is packed with many vitamins, minerals, and nutrients, including iron, calcium, fiber potassium, and vitamins A, B, and C. Also, they contain the plant sterol beta-sitosterol which can reduce cholesterol levels. On the other hand, the flavonoid quercetin they provide can help fight heart disease. Cherries have anti-cancer properties thanks to the ellagic acid, amygdalin, and perillyl alcohol they contain. They promote sleep as well. Last but not least, their fantastic nutrient content includes the powerful antioxidants anthocyanins which can fight heart disease and improve insulin resistance. Black and Bing cherries can help relieve gout or arthritis pain thanks to the cyanidin present.

Nutrition Info

A cup of unpitted cherries contains 0.2 g of fat, 2.5 g of fiber, 19 g of carbs, and 75 calories. They have a low GI of 22.

How to Choose

Choose firm and glossy cherries without cuts or bruises.

4. Kiwi

Kiwis are richer in vitamin C than oranges. Besides the abundant amounts of vitamin C, they also contain beta-carotene, vitamin E, fiber, and potassium. They are good for eye health thanks to the phytonutrients zeaxanthin and lutein. Moreover, they have great antioxidant power which helps prevent macular degeneration, cardiovascular disease, and cancer. There’s even research that suggests kiwi can reduce asthma symptoms. However, this fruit contains the common allergenic chemical called actinidin, so don’t consume it if you notice the following symptoms: wheezing, and itching of the lips, mouth, and palate.

Nutrition Info

An average kiwi has 0.4 g of fat, 2 g of fiber, 11 g of carbs, and 46 calories. It has a glycemic index of 52.

How to Choose

Select firm kiwis that yield to slight pressure. Check out the healthiest vegetables for blood glucose control.