Before we discuss which fruits are best for diabetics, let's take a look at the 5 major categories of fruits: pomes, drupes,  berries, citrus, and melons. Although they all offer several nutrients, the fruits in each category have at least one nutrient in common.
 
Pomes - This fruit group includes apples and pears.  Pomes have a firm, moist flesh  surrounding a central seedy core.  Although they aren't an excellent source of vitamins, they are some of the best sources of fiber.
 
Drupes - This fruit group includes apricots, peaches, nectarines, plums, and cherries.  Drupes have a single stone or pit and are sweet, juicy, and comparatively fragile.  Drupes supply both beta carotene and vitamin
C, along with some potassium and fiber.  

Berries - The Berries fruit group includes dates, grapes, strawberries, raspberries, blueberries, eggplants, peppers, tomatoes, and several other fruits.   Berries all have seeds embedded within succulent layers of flesh. Many berries, such as eggplants and tomatoes, are used as vegetables. They're all good sources of antioxidants and fiber.  

Citrus - This fruit group includes oranges, tangerines, grapefruits, lemons, and limes.  Citrus fruits are all multi-sectioned, warm- weather fruits that are especially valued for their high vitamin C content and flavonoids.  Grapefruits and oranges also contain a good amount of fiber. 
 

Health Benefits of Fruits
It is comparatively simpler for our body to absorb these important nutrients from fresh ripen fruits than any other food. Preferably eat all the fruits in whole form with their skin (whenever possible), to gain maximum nutritional benefit. Also remember not to club fruits with your main meals; always have a 2 hours gap between your meals and eating fruits.

Health benefits of fruit include:

• Fruits contain 90-95% water, which have a diuretic effect on the body and help eliminate the toxins and nitrogenous wastes from the body.
• Most of the fruits are low in sodium and high in potassium, which is an important mineral and helps to maintain normal blood pressure and heart function.
• Apples are an excellent source of fiber. The fiber present in fruit not only have a laxative effect on the body to relieve constipation but also gives a feeling of satiety by adding bulk to the diet which is beneficial in conditions like diabetes mellitus, heart diseases and obesity. Fiber also has cancer protective activity, combat bowel irregularity, and prevent diverticulitis and colon cancer.
• Resveratrol found in red grapes and anthocyanin found in cherries, blueberries, kiwi, plums and blackberries helps reduce the risk of cancer and heart diseases at bay. Guava, oranges, papaya and indian gooseberry are very good sources for vitamin C an antioxidant. Mangoes and papaya are excellent source for beta carotene.
• Beta carotene and lycopene from apricots take care of the heart health by preventing oxidation of LDL cholesterol.
• Bananas are a very good source of potassium, vitamin B, vitamin C, manganese and dietary fiber.
• According to recent studies including cherries or cherry juice in diet helps to relieve the symptoms and pain caused in gout, arthritis and joint inflammation.
• Saponins – glucose based compounds present below the skin of grapes also promises heart health.
• Kiwifruit is a very good source of vitamin E that is an important fat-soluble antioxidant which when combined with water-soluble antioxidants provides free radical protection on all fronts.
• Papayas are rich in very powerful antioxidants vitamin E, vitamin C, vitamin A and vitamin D. These antioxidants helps prevent oxidation of LDL cholesterol which if not taken care of can stick to and build up in blood vessel walls forming dangerous plaques leading to atherosclerosis, heart attacks or strokes.

Author's Note: If you are struggling with adding raw foods such as fruits and vegetables to your nutritional program,  there many (scrumptious) and creative ways to accomplish this to dramatically improve your diabetes and lose weight, i.e. smoothies, salads, stir-fry, omelets, soups, sandwiches, casseroles, appetizers, etc. For more ideas, get the Death to Diabetes cookbook, which provides hundreds of healthy, simple, and quick recipes, for meals, snacks, and appetizers. If you like raw juicing and/or smoothies, then, get the Power of Raw Juicing book.

The Best Fruits for Diabetics

Diabetics know that most vegetables are good for them, but they often wonder whether it is safe for them to eat fruit because of the sugar content. Many people suffering from diabetes avoid eating fruit because they are worried about the high sugar content found in most fruits. Fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels.

Also, if the diabetic eats the fruit following the Death to Diabetes "Super Meal Model", this will reduce the high blood glucose spikes.

Here are some general guidelines about eating fruits per the DtD Super Meal Model:

• If possible, try to avoid fruit during the first 30 days after starting the program.
• If you really have to have some fruit, do not have it for breakfast -- lunch or a snack is preferred.
• If you decide to have some fruit, always have it with some protein such as a handful of walnuts and/or almonds, plus a glass of filtered water.
• Avoid tropical fruit, especially bananas, pineapples, mangoes, and watermelon because of their high sugar content; and only eat fruit that has a a skin (fiber), i.e. apple, pear, blueberries, etc.
• Avoid bottled fruit juice completely because of the high sugar content.

Good Fruits For Diabetics

In general, the fruits with edible skins and seeds indicating a high fiber content are better for diabetics. The fiber helps to slow down the absorption of the sugar from the fruit. Fiber rich fruits include (fiber content in brackets): apples(2.5%), pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), pomegranates (3.4%), and avocados (6.7%).

The avocado is not only high in fiber, but is also a rich source of monounsaturated fat, which can help reduce the risk of cardiovascular disease which is more common in diabetics than the general population.

Raw apples contain high amounts of pectin which has been shown to improve glycemic control in diabetics, reducing insulin requirements by up to 50% in some cases.

Grapefruit is another fruit which may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. According to the Scripps institute, grapefruit may also help control insulin levels when consumed during meal times.

As discussed in the Death to Diabetes book: "Fruits such as lemons, limes, and grapefruit are very beneficial to diabetics because they alkalize the body and reduce the acidity from the excess sugar, and they contain a lot less sugar than other fruits. These tart fruits contain Vitamin C, bioflavonoids, water, and other phytonutrients that help to maintain the body’s defenses, and provide cholesterol-lowering and anti-cancer benefits. For example, lemons contain high levels of Vitamin C and limonoid/limonene phytonutrients that help to lower cholesterol levels and provide anti-cancer benefits. Lemon is also very effective for strengthening the gums and teeth, and preventing and curing acute inflammations of the gum margins, pyorrhea, and other oral diseases."

Another excerpt from the Death to Diabetes book: Fruits such as açai berries, blackberries, blueberries, pomegranates, apples, (dark) grapes, cherries, plums and other berries contain Vitamin C, bioflavonoids, carotenoids and other phytonutrients that strengthen the immune system, prevent inflammation and provide protection from some cancers and cardiovascular disease."

Bad Fruits For Diabetics

Fruits with high amounts of glucose should be eaten only in small amounts as they can spike blood glucose levels however most can still be enjoyed as part of a healthy balanced meal plan. High sugar fruits include bananas, dates, grapes, watermelon, and oranges.

Likewise, fruit juices tend to be stripped of the pulpy fibrous parts of the fruit and therefore tend to be very low in fiber and very high in sugar.

Dried fruits tend to have a significant effect blood sugar levels due to their high sugar content. Canned fruits in syrup also tend to be high in sugar and therefore should be avoided, eaten in moderation as long as they are drained of the syrup before consuming.

Fruit List for Diabetics

Fruit is an area where the low-carb diet programs vary in terms of what diabetics should eat or not eat. Some programs depend more upon glycemic index or glycemic load (i.e. South Beach, Zone), while others just look at total carbs (Atkins, DtD, Protein Power). Also, some diets (Atkins, DtD, South Beach) don't allow fruit at all in the first phase of their program.

In addition, as pointed out in the Death to Diabetes (DtD) program, it's not just the number of carbs that's important to diabetics -- it's the nutirent content of that food that help to fight the diabetes, i.e. the amount of antioxidants, phytonutrients, carotenoids, vitamins, minerals, fiber, water, etc.

In general, your best bet is the fruits near the top of this list.

Fruits Lowest in Sugar
Lemon/Lime
Rhubarb
Raspberries
Blackberries
Cranberries

Fruits Low to Medium in Sugar
Strawberries
Casaba Melon
Papaya
Peaches
Nectarines
Blueberries
Cantaloupes
Honeydew melons
Apples
Guavas
Apricots
Grapefruit

Fruits Fairly High in Sugar
Plums
Oranges
Kiwifruit
Pears
Pineapple
Watermelon

Fruits Very High in Sugar
Tangerines
Cherries
Grapes
Pomegranates
Mangos
Figs
Bananas
Dried Fruit, i.e. dates, raisins, dried apricots, prunes

--------------------------------------------------------------------------------------------------------

Pesticides on Vegetables and Fruits

When To Eat Organic

Article Written by Laura Dolson of Mediconsult.com

There are a lot of good reasons to buy locally-grown, organic produce when possible. However, organic food is more expensive. If you want to maximize the good you do to your body while minimizing the cost, you could choose to purchase organic produce for the fruits and vegetables which tend to have the most pesticides in the United States.

It is estimated that if a consumer avoids eating non-organically grown produce in the top 12 ("Dirty Dozen") on this list, pesticide exposure can be reduced by up to 80%. This list was compiled by the Environmental Working Group from approximately 96,000 studies by the USDA and FDA of the 49 fruits and vegetables listed between 2000 and 2008. There are many fruits and vegetables that are not on this list -- these were chosen because they are most commonly eaten.

Worst to Best Produce with Pesticides

   1. (worst) Celery
   2. Peaches
   3. Strawberries
   4. Apples
   5. Blueberries - U.S. Grown
   6. Nectarines
   7. Sweet Bell Peppers
   8. Spinach
   9. Kale and Collard Greens
  10. Cherries
  11. Potatoes
  12. Grapes – Imported from outside U.S.
  13. Lettuce
  14. Blueberries - Imported
  15. Carrots
  16. Green Beans – U.S. grown
  17. Pears
  18. Plums - Imported
  19. Summer Squash
  20. Cucumbers - Imported
  21. Green Beans - Imported
  22. Hot Peppers
  23. Red Raspberries
  24. Oranges
  25. Grapes – U.S. grown
  26. Cantaloupe
  27. Cucumbers - U.S. Grown
  28. Cauliflower
  29. Tomatoes
  30. Bananas
  31. Broccoli
  32. Winter Squash
  33. Cranberries
  34. Plums - U.S. Grown
  35. Honeydew Melon
  36. Sweet Potato
  37. Grapefruit
  38. Watermelon
  39. Cantaloupe - U.S. Grown
  40. Cabbage
  41. Eggplant
  42. Kiwi
  43. Asparagus
  44. Sweet Peas (frozen)
  45. Mango
  46. Pineapple
  47. Sweet Corn (frozen)
  48. Avocado
  49. Onions (least)

The 'Dirty Dozen' of Fruits and Vegetables

Written By Elisabeth Leamy and Sheila Evans

In a recent study, two-thirds of domestic and imported produce contained no pesticide residue, according to the Food and Drug Administration. Yet the study did not mention the other third of produce which did contain traces of pesticides.

According to findings from 87,000 government tests, the Environmental Working Group dubbed 12 vegetables the "dirty dozen." They are the fruits and vegetables most likely to contain pesticide.

"Some fruits and vegetables can have nine different pesticides in a single serving," said Jane Houlihan, the senior vice president for research at the Environmental Working Group.

Peaches top the "dirty dozen" list because they require a lot of pesticides to grow, according to the Environmental Working Group.

The "Dirty Dozen" Fruits and Vegetables

Here is a list of the ''Dirty Dozen'' fruits and vegetables:

Peaches
Apples
Bell peppers
Celery
Cherries
Nectarines
Strawberries
Kale
Lettuce
Grapes (Imported)
Carrots
Pears

The "Clean 15" Fruits and Vegetables

Here is a list of the ''Clean 15'' fruits and vegetables that are least likely to contain pesticide residue:

Onion
Avocado
Sweet Corn
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccoli
Tomato
Sweet Potato

Houlihan said the pesticides used for this group are toxic by design and can be harmful, especially for pregnant women and young children.

"You can't look at the fruit and vegetable and tell if it's contaminated. You can't see the pesticides and you also can't just look at the thickness of the skin or things that you think would drive lower levels," Houlihan explained.

However, statistics show the majority of fruits and vegetables that do contain pesticide residue have only trace amounts that are allowed by the U.S. government.

The American Council on Science and Health, a nonprofit group that is partially funded by the food industry, and often defends chemical use, says pesticide worries are overblown and are playing on people's fears.

"It's just a scare tactic. Don't worry about it," said Dr. Gill Ross. "Pesticides have been studied and studied and studied and the approved use of pesticides in this country in agriculture do not present the health risk to Americans."

Regardless of whether you are worried about pesticides, everyone agrees that fruits and vegetables need to be properly washed to remove soil and bacteria.

How to Wash and Clean Produce

Follow these guidelines for cleaning produce from the University of Maine:

Wash your hands before preparing food.

Soak all produce for one to two minutes in distilled water to reduce the risk of food-borne illness.

For produce with thick skin, use a vegetable brush to help wash away hard-to-remove microbes.

Some produce should not be soaked in water. Put fragile produce in a colander and spray it with distilled water.

Eating on the run? Fill a spray bottle with distilled water and use it to wash apples and other fruits.

One study found that spraying produce with a mixture of vinegar and water is very effective.

Clean your counter top, cutting boards, and utensils after peeling produce and before further cutting. Bacteria from the outside of raw produce can be transferred to the inside when it is cut or peeled. Wash kitchen surfaces and utensils with hot, soapy water after preparing each food item.

Don’t forget that homegrown fruits and vegetables should also be well washed.

p.s. Yes, you need to wash the peel of an orange that you’re not going to eat. You peel it with you hands, the germs are on your hands, and you eat with your hands. Consider the melon, sitting in soil. You cut through the rind with your knife, which picks up the micro organisms, and puts them right into the fruit.

---------------------------------------------------------------------------------------------------

Washing Fruit and Vegetables with Detergent

Written by Sharon Tomley, UK writer and editor

Agricultural pesticides do not come off with water alone (or farmers would not use them). Luckily, just adding washing-up liquid (detergent) to water and generously swishing the fruit or vegetables around for a couple of minutes can often lift off much of the pesticide residue. (You can test this by dipping organic grapes in water, and comparing this with dipping pesticide-laden grapes in water, and then in soapy water. The pesticide content is immediately obvious.)

Washing Fruit and Vegetables with Vinegar

Some people swear by vinegar, and use one part vinegar to three parts water. This is great for removing bacteria, and may help break down wax, too. The editors of Cooks Illustrated magazine tested this theory by using four different methods to clean pears and apples: a vinegar and water solution (3:1, water:vinegar), antibacterial liquid soap, scrubbing with a stiff brush, and just using plain water.

Not only did the vinegar mixture work the best, it was far, far better when measured for bacteria -- it removed 98% of bacteria, compared to just under 85% for scrubbing. The quickest way to do this at home is to keep a bottle of vinegar with a spray-top -- just spray the fruit or vegetables with vinegar, then rinse under a tap. If you've got longer to spare, leave fruit or vegetables soaking for 10--20 minutes in a vinegar/water solution, then rinse.

Using a Commercial Fruit Cleaner

There are many commercial fruit cleaners available on the market, some of which are made up of 100% natural produce – normally some form of citric acid. These claim to remove wax, pesticides and 99.9% of bacteria (including e.coli, salmonella, Staphylococcus aureus, etc). If you avoid the ammonia-based products, and opt for these natural ones, they are safe, and leave no smell or taste.

Make Your Own Fruit and Vegetable Super-cleaner

You can opt for a simple detergent- or vinegar-based wash (see above), or make a super-wash, using either of the following mixes:

• 1 tablespoon of lemon juice, 2 tablespoons of baking soda, 1 cup (250ml) of water. Put the mixture in a spray-topped bottle. Spray the fruit or vegetables, leave to sit for 5--10 minutes, then rinse well.
• 1 tablespoon lemon juice, 2 tablespoons white vinegar (distilled works best), 1 cup (250ml) water in a spray-topped bottle. Spray the fruit or vegetables, wipe and eat.
• For particularly waxy fruit or vegetables, try this mixture:
• 1 cup (250ml) water, half a cup (115ml) vinegar, 1 tablespoon baking soda and dash of grapefruit seed extract. Spray this onto the produce and leave for an hour before rinsing and eating.

Peeling Fruit and Vegetables

This is often the best way to substantially reduce the pesticide load, especially from apples, which are the most contaminated of all the fruits and vegetables. Pears, nectarines and peaches can also be peeled, as can many vegetables. Wash the fruit or vegetables well before peeling, or you can transfer pesticides (or bacteria) to the peeled fruit or veg.

Discarding Outer Layers
Eat only the inner layers of produce that you won't be cooking, such as lettuce and other salad vegetables (including onions). Discard the outer layers, as these will have more pesticides on them from crop spraying. Assume that the outside layer of any fruit or vegetable will have absorbed most of the pesticides (though some will have also have been absorbed from the soil), and wash/peel or discard these outer layers whenever you can.