Can People With Diabetes Eat Peaches?

Close-Up Shot of Peaches

If you have diabetes, it’s important to limit certain high-carb foods to keep your blood glucose levels stable. This can be confusing when it comes to fruit, which is both nutritious and high in natural sugars (a type of carb). Take peaches, for instance — are peaches good for people with diabetes?

Here’s everything you need to know about diabetes and peaches, including whether or not peaches are OK for people with diabetes and if you should add them to your diet.

Can People With Diabetes Eat Peaches?

If you count peaches among your favorite foods, you’re probably wondering if peaches are good or bad for people with diabetes.

Fortunately, if you love this sweet fruit, you need not worry — typically, people with diabetes can eat peaches.

Remember, fruit is a nutritious part of a balanced diabetes diet, according to the Mayo Clinic. Indeed, most fruits have a low GI rating due to their fructose and fiber content, meaning they’re less likely to mess with your blood sugar levels than high-GI foods like white rice or melon, per the American Diabetes Association (ADA).

Fresh, fragrant peaches are a warm-weather treat you can include in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. It also has 10 milligrams (mg) of vitamin C, which makes it a good source of that nutrient, and it’s also a source of potassium, with 285 mg.

Vitamin C does everything from helping your body form blood vessels and cartilage to aiding your body’s healing process, notes the Mayo Clinic. Potassium, on the other hand, acts as an electrolyte, helping normalize the fluid levels in our cells, per Harvard T.H. Chan School of Public Health.

Peaches are yummy on their own, or you might consider tossing them into some unsweetened iced tea. When you want an easy diabetes-friendly snack, whip up a quick smoothie with peach slices pureed with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.


Should You Clean Peaches With Vinegar?

Washing your peaches under cool running water is enough to remove any dirt that may be on them. While it’s not necessary to wash peaches with vinegar, doing so can minimize any bacteria living on your fruit — just note that the vinegar might affect the peaches’ taste and texture, according to Colorado State University.

If you’re set on cleaning peaches with vinegar, just mix 1/2 cup distilled white vinegar with 1 cup water in a bowl, add your peaches and swish them around for a few seconds and then rinse them well under cool water.

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