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According to research published in the Journal of the American Diabetes Association, anthocyanin - a powerful antioxidant in blueberries - helps increase insulin sensitivity and reduce inflammation in the system.
Consuming 2 servings of blueberries per day can help improve glucose control in people with prediabetes.
Apple
Apples contain pectin - a type of soluble fiber that helps slow down the absorption of sugar, and are rich in flavonoids with anti-inflammatory and antioxidant effects.
According to the World Health Organization (WHO), eating 1 apple a day helps reduce the risk of type 2 diabetes by improving pancreatic function and reducing insulin resistance.
Grapefruit
Grapefruit has a low glycemic index (GI), rich in vitamin C and naringenin - a flavonoid that can improve insulin sensitivity.
Eating half a grapefruit before meals helps reduce insulin and blood glucose levels in overweight and prediabetic people.
Le
Pears are high in insoluble fiber and polyphenols, which help slow down glucose absorption and increase satiety.
According to a report in the American Journal of Clinical Nutrition (AJCN), a diet rich in pears helps improve blood sugar control without gaining weight - an important factor for diabetics.
Kiwi
Kiwi has a low glycemic index (GI of about 50), contains the enzyme actinidin and many antioxidants. Consuming kiwi before or after meals helps control blood sugar better after eating, thanks to slowing down the digestion of carbohydrates.
Strawberries
Strawberries are rich in anthocyanin, vitamin C, and manganese, which have been shown to reduce oxidative stress and insulin resistance.
Eating 150g of strawberries per day helps improve post-meal blood sugar levels and increases the activity of antioxidant enzymes in type 2 diabetes patients.
Effective blood sugar control does not mean completely removing fruit from the diet.
On the contrary, reasonable use of the above fruits can help the body fight inflammation, increase insulin sensitivity and improve blood sugar stability.
It is important to prioritize fresh, whole fruits, eat them at the right time (such as between meals or after main meals) and control portion sizes to optimize health benefits.
