The monsoons are here and so are some delicious seasonal fruits. But when you have diabetes or high blood sugar, you have to be extra careful about what you eat. These sudden downpours and gray skies often make you crave comfort foods that spike up your blood sugar. However, there are some monsoon fruits you can enjoy without the guilt. You know you want to dig into those juicy mangoes and litchis, but you worry about the effect they may have on your blood sugar levels. Fret not, we have handpicked some monsoon fruits that won’t send your blood sugar on a roller coaster ride. The next time you have a fruit craving on a rainy day, go for one of these 10 monsoon fruits. Your blood sugar and taste buds will thank you for it.

Berries: Nature's Candy for Blood Sugar Control


Berries are nature's candy for controlling blood sugar spikes. Their sweetness comes from fructose, a simple sugar that doesn’t cause the same spike and crash effect as glucose.

Strawberries, blueberries and blackberries are filled with anthocyanins, plant compounds that improve insulin sensitivity and help cells absorb glucose. Just one cup has more than half your daily need for vitamin C, a potent antioxidant.

Raspberries contain a compound called raspberry ketone that may increase insulin production and improve blood sugar metabolism. They’re also high in fiber which helps slow the digestion of sugars and prevents blood sugar crashes.

Goji berries, sometimes called wolfberries, are bright orange berries that have been used in traditional Chinese medicine for centuries. They’re touted as a superfood because they contain polysaccharides that may help lower blood sugar and increase insulin sensitivity.

Eating a variety of these delicious berries can satisfy your sweet tooth in a healthy way and help prevent unhealthy dips and spikes in your blood sugar. Aim for 1-2 cups several times a week. You can enjoy them raw, in yogurt or oatmeal, or blend them into a refreshing smoothie.

The natural sugars and compounds in berries make them ideal for stabilizing your blood sugar during monsoon. Keep some on hand for a quick snack when you’re craving something sweet but want to avoid an energy crash. Your body and blood sugar levels will thank you!

Citrus Fruits: When Life Gives You Lemons, Your Blood Sugar Will Thank You


When life gives you lemons, your blood sugar will thank you. Citrus fruits like lemons, limes, oranges and grapefruit are packed with vitamin C, fiber and antioxidants that can help steady your blood sugar levels.

Lemons in particular are great for balancing blood sugar. The tartness comes from compounds called citrates that give lemons an acidic pH, but don’t worry, lemons actually have an alkalizing effect on your body. Citrates help block the conversion of sugars into fat and the alkalizing minerals in lemons, like potassium, magnesium and calcium, help release insulin which lowers blood sugar.

Oranges provide over 100% of your daily vitamin C needs which helps support your immune system and acts as an antioxidant. Oranges also have a good amount of fiber, especially if you eat the white pith. Fiber helps slow the digestion and absorption of sugars into the bloodstream.

Grapefruit is very low on the glycemic index, meaning it does not cause a spike in blood sugar or insulin. Grapefruit has compounds called naringenin and naringin which improve insulin sensitivity and help your cells better use glucose for energy.

The bottom line is citrus fruits should absolutely have a place in any diet for balanced blood sugar. Squeeze some fresh lemon or lime juice in your water, add orange segments to a salad, or simply peel and enjoy a grapefruit half. Your blood sugar and your body will reap the benefits.

Stone Fruits: Peaches, Plums and Cherries - Oh My!


Stone fruits like peaches, plums and cherries are delicious, but also helpful for managing blood sugar spikes. Their combination of fiber, nutrients and plant compounds help slow the digestion of sugars and the absorption of carbohydrates.

Peaches

Peaches are high in fiber, with one medium peach containing 2.6 grams of fiber. Fiber helps slow the digestion of the natural sugar in peaches. Peaches also contain compounds like chlorogenic acid that may help with blood sugar control.

Plums, especially prunes, are very high in fiber. Prunes in particular are high in sorbitol, a sugar alcohol that is digested slowly. This helps prevent blood sugar spikes and may even lower blood sugar levels. The potassium in plums can also help reduce blood pressure, which is important for those with diabetes or prediabetes.

Cherries

Cherries are rich in anthocyanins, plant compounds that give cherries their bright red color. Anthocyanins possess antioxidant effects and may help improve insulin sensitivity. One cup of cherries contains 2.6 grams of fiber. The combination of fiber, antioxidants and plant compounds in cherries make them ideal for controlling blood sugar levels and reducing inflammation.

The natural sugar in stone fruits provides energy, while the fiber, nutrients and plant compounds work together to slow digestion and prevent blood sugar spikes. Enjoying stone fruits in moderation, such as one small peach or 1/2 cup of cherries per day, can absolutely be part of a healthy diet for diabetes management and blood sugar control. The key is watching your portion sizes and not consuming too much fructose from any fruit at once.

Melons: A Sweet Solution for Blood Sugar


Melons are naturally sweet fruits that can help satisfy your craving for something sugary without spiking your blood sugar. Their high water content and fiber help fill you up and slow the absorption of any natural fruit sugars.

Cantaloupe

Cantaloupe, like honeydew, is a very hydrating melon with only about 50 calories and 13 grams of carbs per cup. It contains compounds like beta-carotene that can help reduce inflammation in the body. Beta-carotene may also help improve insulin sensitivity, making it easier for your cells to use insulin to absorb blood sugar.

Watermelon

Watermelon is made up of about 92% water, so it's very low in sugar and carbs for its volume. A one cup serving contains only about 46 calories and 11 grams of carbs. Watermelon also contains lycopene, an antioxidant that gives it a red color and may help lower blood sugar levels. The citrulline in watermelon may also help improve blood flow and lower blood pressure.

Both cantaloupe and watermelon have a glycemic index under 80, meaning they cause a slower, steadier rise in blood sugar compared to high GI foods like white bread or rice cakes. Adding in melons as a replacement for higher carb/sugar fruits and snacks during monsoon can help you better manage blood sugar spikes and feel more satisfied.

A few other tips for balancing blood sugar with melons:

• Choose melons that are ripe but still firm, not mushy. Riper melons tend to be sweeter.

• Add a squeeze of fresh lime or lemon juice. The citric acid and vitamin C help slow sugar absorption.

• Pair your melon with a protein like yogurt or nuts. Protein, fat and fiber help balance out the fruit sugar.

• Limit your portion to about 1-1 1/2 cups. While melons have fiber and water to fill you up, they still contain natural fruit sugar.

With the right portions and preparation, melons can be a refreshing way to satisfy your sweet tooth without sabotaging your blood sugar during monsoon. Their hydrating and nutritional properties make them a perfect light, summery snack or dessert.

Avocados: The Fruit Masquerading as a Vegetable


Avocados are technically a fruit, but their creamy texture and mild flavor are more reminiscent of a vegetable. They’re packed with heart-healthy monounsaturated fats and various antioxidants that can help reduce inflammation in the body.

Nutrition

One medium avocado contains around 240 calories and about 21 grams of fat, most of which is the good kind. Avocados also provide fiber, various B vitamins, vitamin K, and minerals such as potassium, vitamin E, and magnesium. The fat and fiber help you feel full and satisfied, which can aid weight loss and maintenance.

Benefits

Avocados have been shown to improve heart health by lowering LDL or “bad” cholesterol. They contain compounds called phytosterols that can help block cholesterol absorption in the gut. Avocados also contain various antioxidants like lutein and zeaxanthin which are important for eye health and may help prevent macular degeneration.

The monounsaturated fats in avocados have an anti-inflammatory effect and may ease symptoms related to arthritis and other inflammatory conditions. Avocados also contain compounds that may help prevent the growth of cancer cells and are considered an anti-cancer food by some experts.

How to Add Avocados to Your Diet

There are so many ways to enjoy avocados. Mash them up for guacamole or toast, blend into smoothies, slice for salads or sandwiches, or simply scoop out of the skin with a spoon. Avocado oil has a mild flavor and high smoke point, making it a great choice for sautéing, stir frying, and baking.

Avocados ripen quickly after picking, so choose one that yields slightly to pressure for the perfect ripeness. Store unripe avocados at room temperature, then refrigerate once ripe. Enjoy your avocados within a few days of ripening for the best quality and nutrition.

With their creamy texture and mild nutty flavor, avocados make a satisfying addition to any diet. Their significant health benefits and versatility ensure that this buttery fruit masquerading as a vegetable deserves a permanent place in your kitchen.

Conclusion

So there you have it, 10 delicious monsoon fruits to help you manage those pesky blood sugar spikes. Stock up on these affordable and nutritious fruits and make them a part of your diet this season. Your body and taste buds will thank you for it. Eat them on their own, add them to salads or yogurt, or blend them into refreshing smoothies. However you choose to enjoy them, these monsoon fruits are nature's way of helping you stay healthy despite the weather and still satisfy your sweet tooth. With smart choices and moderation, you've got this! Stay strong and keep your blood sugar in check. The monsoons don't have to derail your health goals.