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Fruits For Diabetics
Diabetes is a condition in which your blood sugar level is raised in unhealthy amounts. Lack of insulin- A hormone that helps sugar let inside the body cells, causes this condition. And every food item we consume has some amount of sugar. Therefore diabetics have to keep a count of the sugar they are consuming. Some fruits for diabetics are a healthy option.
Fruits are one of the sweet delicious food items that are filled with a variety of nutrients. People assume that fruits are sweet so they must be full of sugar. But that is not the truth. Not all fruits are full of sugar, some of them are the best food items that can help diabetics in controlling their blood sugar levels. Diabetes can be managed if the patient eats the right food.
People are confused about the suitability of fruits for diabetics. The answer is yes, except for some fruits that are high in sugar and can cause blood sugar spikes. We determine how any food item can cause a blood sugar spike through its glycemic index.
Glycemic Index (GI)
The glycemic index is a way of measuring how quickly the food item may raise blood sugar levels. Glycemic index rates food items from 0 to 100 scale.
If the GI of fruit is 0 that means it does not increase sugar level. And as much as this number increases, the faster that food will increase the sugar level.
For a patient with diabetes, checking the glycemic index of a food item is one safe way to select which food they can eat and what they can not, to keep their blood sugar from rising.
Foods that have a GI range from 0-55 are considered low GI. These can be Avocados, cherries, blackberries, strawberries, guava, pears, etc. Diabetics can eat them on a daily basis.
Medium GI foods are with a GI range between 56 to 69. For example- papaya, banana, kiwi, etc. Diabetics can eat them with some other protein-containing food like cheese or nuts in lesser amounts.
And foods with a GI of 70 or above, are considered high GI foods that diabetics should avoid. Fruits like watermelon, ripe pineapple are high GI.
A diabetic should choose low GI foods over high GI because low GI foods do not cause a spike in blood sugar levels.
Low GI Fruits For Diabetics
As mentioned above, low GI fruits are good for diabetics. The list of low GI fruits for diabetics is-
- Avocado
- Blackberries
- Gooseberry
- Guava White Flesh
- Mosambi
- Mulberry
- Palm Fruit
- Raspberries
- Red Berry
- Star Fruit
- Strawberry
- Wood Apple
Medium GI fruits For Diabetics
Medium GI fruits can be:
- Apricot
- Cranberries
- Jamun Fruit
- Kiwi
- Muskmelon
- Papaya
High GI Fruits For Diabetics
High glycemic index fruits can cause blood sugar spikes in diabetics. Therefore these should be avoided-
- Watermelon
- Ripe pineapple
- Mango
- Dates
Remember there are other nutrients than carbohydrates that may affect your blood sugar like calories, fat, fibres, and vitamins. The above list of fruits has included all the aspects so low GI fruits in the list can be eaten by diabetics without any worry.
Now you may wonder, what will happen if I eat high GI fruits. People with diabetes are recommended to choose food items with low GI value because these foods take a longer period to get absorbed and thus impact the blood sugar levels very slowly.
Whereas when a diabetic would have something with a high GI value, it will quickly raise the blood sugar levels. And over time, this could cause several other damages to different organs. To avoid this keep track of your sugar intake, and eat low GI foods.
List Of 10 Best Fruits & Their Benefits For Diabetics
Packed with vitamins, minerals, antioxidants which are good for managing diabetes. Here is a list of fruits for diabetics and their benefits for controlling diabetes. Diabetics can eat these fruits freely:
Avocado
Avocados are naturally low in sugar, with just 1 gram of sugar per fruit, avocados are very healthy for diabetics. They also lower the level of bad cholesterols in the body that helps in protecting the heart. But keep in mind that you consume it in a selective amount. One medium-sized avocado daily is good for diabetics.
Blackberries
This tiny black-colored fruit is a healthy and tasty option for diabetics. The glycemic index of blackberries is just 25 which makes it suitable for diabetics.
Since blackberries are very low in carbohydrates, the blood sugar levels are managed pretty well and there is no spike in the glucose levels instantly.
Raspberries
Raspberries are low in glycemic index and carbs. Fruits such as berries contain fructose, a natural sugar that doesn’t require insulin to be metabolized, so raspberries tend to be well-tolerated.
Raspberries are also an antioxidant and anti-inflammatory food. These also consist of dietary fibres, which makes them a safe and suitable option for diabetics and pre-diabetics.
Gooseberries
Most health experts suggest eating Amla or Indian gooseberries to manage blood sugar levels. Amla has immunity-boosting properties and is popular in India as a remedy for diabetes.
Gooseberries are low in calories and high in fiber, which helps protect against obesity, heart disease, type 2 diabetes, and some types of cancer.
Mosambi
Mosambi juices are very popular. However, juices have high sugar so diabetics should not drink juices. But mosambi as a whole fruit is very healthy for diabetics.
Mosambi has a good amount of vitamin C and is very high in fibres. And if you want to have the juice, then consume fresh juice, squeezed freshly along with the pulp for higher fibre content.
Guava
This is a popular fruit that has a high amount of vitamin C and potassium which are helpful in maintaining blood sugar levels.
Guava can also lower the chance of developing type-2 diabetes. Some studies say that Those who have pre-diabetes can help prevent it by drinking guava leaf tea.
Strawberries
Strawberries are a bright and tasty fruit packed with essential fibres, vitamins, and antioxidants. These berries have a relatively low glycemic index and can be eaten with whole grain oats for breakfast.
Studies have even shown that eating strawberries every day can reduce complications related to diabetes.
Pears
Pears are rich in vitamins A, B1, B2, C, and E and fiber, which help regulate blood sugar levels, lower cholesterol, boost the immune system, and improve digestive health.
This fruit is particularly beneficial for people who have Type 2 diabetes because they help improve insulin sensitivity. Diabetics can eat a small- or medium-sized pear.
Star Fruit
It is one of the healthy fruits for diabetics. The star fruit is a low-carb, low-calorie fruit. Therefore, it makes a great diabetic-safe fruit choice for those suffering from blood sugar issues.
Research has found that this insoluble fibre-rich fruit can prevent the release of glucose after eating. This helps to control insulin levels in the body, making it an ideal snack for diabetic patients to manage their symptoms.
Mulberry
Mulberry leaves are a traditional medicine to treat diabetes. The compounds present in mulberry leaves prevent the absorption of carbs in your gut. When we talk about white mulberry.
There are some chemicals in them that work similarly to some medicines used for type 2 diabetes. Mulberry helps in slowing down the absorption of sugar which helps in keeping blood sugar levels at target levels.
Dry Fruits For Diabetics
As fruits are healthy for diabetics. Are dry fruits a healthy choice in diabetes, is a question for many patients. Diabetes is a condition marked by high blood sugar levels (hyperglycemia) in the bloodstream.
Dry fruits are concentrated forms of fresh fruits, so they have sugar in concentrated form too. It is advised for diabetics to avoid dry fruits.
For example, raisins have 115 grams of carbs whereas grapes contain only 27 grams of carbs. The carbohydrate amount of raisins is almost triple that of fresh grapes, which is not good news for diabetics. The increased number of carbohydrates can cause blood sugar spikes which are not healthy for diabetics.
However, not all dry fruits are high in sugar. For instance, you can eat almonds, almonds are not high in sugar and are packed with other health benefits as well.
Diabetics should never eat dry processed fruits, should rather go for fresh, seasonal fruits with less carb amount.
Other Benefits of Eating Fruits For Diabetics
The myth that diabetics can not eat fruits is popular and every diabetic has heard it several times in their life. However, the studies suggest that some fruits are helpful in managing blood sugar levels. There are many benefits of eating fruits for diabetics. Such as:
- Fruits contain many vitamins and minerals that are healthy for diabetics.
- Some fruits are a rich source of fibres that are beneficial for diabetics. As fibre is a carbohydrate that does not increase blood sugar and gives a feeling of fullness reducing cravings and appetite.
- Fruits have some phytonutrients that can not be found in other food items.
- Most of the fruits are fat-free which can help in losing weight. Being overweight can bring diabetes and diabetes complications in people who already have diabetes. So eating fruits may help avoid the complications of high blood sugar.
- Fruits can be your go-to snack. Fruits are easily available and you can eat them anytime, anywhere.
Ways to Eat Fruits For Diabetics
You can eat most of the fruits as long as they don’t increase your daily calorie amount. Make sure they are part of your daily diet, do not add on extra calories. you can eat almost every fruit, it’s just that some fruits have high carbs and some have low carbs.
You can include fruits in your daily routine in several ways, like-
- You can add one fruit to your vegetable smoothie drink or you can always eat them with some curd or paneer.
- Or you can make a fruit salad. But remember to add some fat or protein food like cheese, butter or nuts.
- Some whole fruits like pears, mosambi, and avocado can be eaten as a whole.
- Try to eat one fruit at a time. Always remember quantity is the key.
Are Fruit Juices Healthy For Diabetics?
One study shows that thousands of people who consumed fruit juices for several years were at more risk of developing type 2 diabetes than those who did not consume fruit juices. You should always remember to choose whole fruits over fruit juices as the fibers in juices are lost, so sugar level increases and it can cause a spike in your blood sugar levels.
The fibers present in whole fruit slow down the digestion process that helps in keeping the blood sugar level stable. And whole fruits will also satiate your hunger due to the presence of fibers. In the case of juices, you can drink a lot of fruit juice and still feel hungry, which is not a good thing for a diabetic.
You may think that a little raise in your blood sugar will not do any harm. But a diabetic has to keep their blood sugar level stable because frequent blood sugar spikes are the risk factors for diabetes complications.
If these blood sugar spikes occur often, you may develop conditions like narrowing of blood vessels, poor blood pressure, or even heart diseases. Therefore it’s best to take care of your health from the beginning. You should also exercise regularly to keep your diabetes in control.
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