Diabetic-Friendly Fresh Fruit Salad
🛒 Ingredients (4 servings)
Choose mostly low-glycemic fruits:
- 1 cup strawberries, sliced
- 1 cup blueberries
- 1 kiwi, chopped
- ½ green apple, diced
- ½ cup papaya or pineapple (small portion)
- 1 tbsp chia seeds (optional, adds fiber)
- 1 tbsp chopped walnuts or almonds
🍋 Light Dressing (Optional)
- 1 tbsp fresh lemon or lime juice
- ½ tsp grated lemon zest
- Pinch cinnamon
- 1–2 drops liquid stevia (optional)
👩🍳 Instructions
- Wash and chop fruit into bite-sized pieces.
- Gently toss in a bowl.
- Sprinkle chia seeds and nuts on top.
- Drizzle lemon dressing and mix lightly.
- Chill 20 minutes before serving.
📊 Approximate Nutrition (per serving)
- Net carbs: ~12–15g
- Fiber: 4–6g
- No added sugar
- Low to moderate glycemic load
💡 Best Fruits for Diabetes
✔ Berries
✔ Kiwi
✔ Green apple (small portions)
✔ Pear (moderate portion)
⚠ Limit:
- Bananas
- Mango
- Grapes
- Pineapple (small amounts only)
- Dried fruits
🔄 Extra Blood Sugar Control Tips
- Add Greek yogurt for protein.
- Add nuts/seeds to slow glucose absorption.
- Keep portion to about 1 cup per serving.
- Avoid fruit juice or syrup.
