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Top 10 fruits for diabetics

As soon as summer hits, we all want to up our intake of fresh fruit. There's so much more of it available, and it's so refreshing on a hot summer's day. But which fruits are "safe" for diabetics, and which are loaded with sugar?

Follow our guide to the top 10 fruits that won't spike your blood sugar, and you'll have a happy, fruit-filled (and fun-filled!) summer.

1. Watermelon
A slice of watermelon is refreshing when you're lying in the sun. And it's not going to be too bad for your blood sugar ? a 220g slice is only one carbohydrate exchange (15g). But be cautious of watermelon juice: it's a concentrated source of carbohydrate that has a high glycaemic load (GL).

2. Strawberries

There's nothing better than a bowl of strawberries to ease into a summer's evening. With one and a quarter cup of strawberries the equivalent of one carbohydrate (15g) you're good to go for some strawberries (just go easy on the cream, and have low-fat yoghurt instead).

3. Cantaloupe
A cup of cubed melon is sure to make you want to wake up in the morning. And it's only one carb ? a great solution to wanting to eat lots of fruit, but not wanting to take too much insulin.

4. Avocado
Avocado on toast, or tossed into a fresh salad, makes every day feel like summer. Feel safe in the knowledge that you won't be spiking your sugar by indulging in this lunchtime treat.

5. Honeydew melon
Another summer classic, and one that you can enjoy as a dessert on a balmy summer's evening, or as part of a balanced breakfast. Go on, cut up a cup of honeydew ? it's only one carbohydrate.

6. Peach
A medium peach (weighing about 170g) is one carbohydrate exchange, and will instantly make you feel as if you're on summer holiday. Well worth it!

7. Cherries
Cherry-picking is a favourite summer pastime anywhere it's offered, and you can see why. A dozen cherries are one carbohydrate exchange, so as long as you snack in moderation, these are a good summertime option.

8. Grapefruit
Half a large grapefruit will give you your one carbohydrate of fruit for your morning meal ? and wake you up in the process. The tart taste of grapefruit is a winner for anyone trying to kickstart their day.

9. Oranges
A small orange might not seem like a lot of fruit, but it's jampacked with vitamin C, and not too high in carbohydrate. So it's a good choice as summer starts to wane and you see more citrus fruit in the stores.

10. Papaya
Two slices of papaya are one carbohydrate, and a delicious addition to yoghurt or a breakfast platter. Treat yourself and squeeze a bit of fresh orange onto the papaya slices for a tropical taste sensation.

So you see, there are ways to incorporate summer fruits into your diet without spiking your sugar, or taking too much extra insulin. Just make the right choices and it'll be a summer of delicious eating.

(Justtheplanet.com, November 2009)