The Ultimate Diabetes-Fighting Fruit

These juicy fruits (yes, tomatoes are fruits) are incredibly low in calories (just 22 per tomato!) and carbs (less than 5 grams each). What’s more, they’re rich in vitamin C, which helps protect the body from blood-sugar damage. They’re also rich in lycopene, a nutrient that’s a member of the beta-carotene family that has proven blood-sugar stabilizing effects.

Lycopene is also a powerful antioxidant. Men who eat tomatoes and tomato products such as tomato paste and tomato sauce at least twice a week lower their risk of prostate cancer by 24 to 36 percent! There are also studies that have linked tomatoes to reduced risk of osteoporosis, asthma, and inflammation.

Tomatoes are so versatile, the opportunities to eat them are endless. Of all the veggies and fruits to incorporate into your diet, they are some of the easiest to use. Because lycopene is fat-soluble, it needs a little healthy fat to be absorbed into the body. That’s an easy fix—tomatoes and olive oil go together famously. You can also serve them with nuts or avocados (other healthy fats). Canned tomatoes, tomato sauce, and tomato paste all count, too! Ketchup and tomato juice are rich in lycopene, but they’re high in sugar and sodium, so try to limit your intake.

Want more ways to get tomatoes into your diet?
• Eat a tomato whole. Like an apple, a whole tomato makes a great snack. Just keep extra napkins on hand. Or opt for cherry or grape tomatoes, which are every bit as healthy but minus the mess.
• Add sliced tomatoes not only to your salads and sandwiches, but on fish, chicken breasts, or pork entrées as well.
• Whip up a fresh salsa, and use as a sauce on everything—meats, vegetables or carbs!
• Serve sliced tomatoes with low-fat mozzarella, balsamic vinegar, and olive oil as a snack or appetizer.
• Sneak a can of diced tomatoes in soups and stews.
• Make homemade pizza on whole-wheat dough with low-fat cheese—and extra tomato sauce.