The Best Hydrating Foods for Diabetes
Fruits with seeds are another great high-fiber, hydrating option. Berries especially are a great source of antioxidants like anthocyanin, Mitchell says, and also have plenty of vitamin C. Try blackberries, raspberries, strawberries, or raspberries, and pair them with some high-protein nuts for a nourishing snack.
Tracy agrees, noting that berries are both high in nutrients and low in calories — for instance, eight medium strawberries (about 1 cup) have only about 11 g of carbohydrates. The same goes for about ¾ cup of raspberries and blackberries, Tracy says. Blueberries come in only slightly higher at about 16 g of carbs per ¾ cup serving.
If you’re not feeling like berries, you can opt for other hydrating, seed-containing fruits, including kiwis and watermelons, both of which pack water, fiber, and nutrients. One cup of watermelon has about 11 g of carbohydrates, and contains almost a cup of water as well, Tracy says, while one kiwi has about 10 g of carbohydrates. Even better? “Two kiwis have fewer carbohydrates and provide more potassium than a large orange,” Tracy says.
To help slow the effects of these fruits on your blood sugar, you can pair them with protein-rich snacks, Mitchell says. For instance, try plain nonfat or low-fat Greek yogurt with some berries, she suggests — even the yogurt will give you some extra hydration.
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