Every food we consume, from grains to vegetables to fruits, contains
some amount of sugar. However this blog discusses some healthy fruits for
diabetic’s patients good. As the food becomes more complex, the importance of
eating a balanced diet for people with diabetes increases. A healthy diet helps
to regulate blood glucose levels, thus reducing the risk of diabetes-related
health problems such as heart disease, hypertension, etc. Fruits are an
essential part of a diabetic diet. Many people with diabetes think that fruits
should not be consumed due to their high carbohydrate content and low natural
sugar content.
This article review top 10 fruits for diabetes patient’s diet.
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| Top 10 fruits for diabetes patients |
Top 10 Fruits for Diabetic’s Patients:
1. Oranges:
Oranges are a member of the citrus fruit family and are considered to be
a superfood for diabetics due to their high content of Vitamin C, fibre, folate
and potassium. Due to the high fibre content of oranges, it takes a while for
them to break down into sugar after consumption, so it is best to consume them
raw rather than as liquid. Oranges, like other citrus fruits such as
grapefruit, are a good choice for diabetics looking for a low glycemic-index
(GIs) fruit.
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| Oranges are superfood for diabetic patients |
2. Apples:
Apples are the world’s most popular fruit, and for good reason. They are
rich in vitamins C and soluble fibre, as well as various nutrients. They are
also rich in antioxidants, making them one of the best fruits for diabetics.
Apples contain carbohydrates that cause your blood sugar levels to rise, but
the fibre in them helps to keep your glucose levels stable. Eating apples may
be beneficial for diabetics who have poor blood sugar control. You don’t have
to worry about peeling apples, as the skin is packed with fiber and
antioxidants that help protect your heart.
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| Apples are best for diabetic patients |
3. Avocados:
Avocados are low in carbs and high in fat, making them a great fruit to
add to your low-carb meal plan. An avocado has just 8.5g of carbohydrates and
almost 30g of healthy fats, making it an ideal addition to your diet. Eating
avocados has been shown to improve blood sugar and insulin levels in people
with type 2 diabetes. It can also help with weight management and balancing
your diet, both of which are important for diabetes management.
In addition to providing you with healthy fats, an avocado also contains
potassium and folate, which are important nutrients for heart health. Fiber can
also help reduce post meal spikes in your blood sugar levels.
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| Avocados are good for diabetic patients |
4. Berries:
Berry is a fruit that is low in carbohydrates and is a good choice for diabetics.
It contains antioxidants that help with low glucose absorption, Vitamin C, and
fibre. It is also rich in antioxidants and anti-inflammatory compounds. Eating
berries can help with glycemic control and is associated with a lower risk for
type 2 diabetes. It is also known to reduce the risk of heart disease,
hypertension, and some forms of cancer.
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| Berry is a good choice for diabetics |
5. Apricots:
An ideal addition to any diabetes meal plan, apricots are one of the
sweet summer staples. Each of the four small fresh fruits provides 134 mcg of
your daily requirement of vitamin A. Vitamin A plays a vital role in your vision,
immune system, and many other nutritional roles. These fruit are also good
sources of fiber (3 g per group of four) and can be added to hot or cold
cereals or added to salads Consuming an apricot as a whole has minimal effect
on your blood glucose levels.
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| Apricots are good source of fiber |
6. Kiwis:
Studies have also shown that eating kiwis for breakfast significantly
reduces sugar uptake in your blood. The main reason behind this is because
kiwis have a high fibre content and a high capacity for water-holding, which
makes them an ideal fruit for diabetic patients. When kiwis are consumed, they
absorb water and thicken into a gel that slows down the sugar conversion
process. Kiwi is a delicious, powerhouse fruit that is rich in vitamin C and
provides you with a bit of potassium and fiber. A single kiwi contains about 48
calories with 11g of carbohydrates, making it an ideal addition to your
diabetic-friendly diet.
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| Kiwis for breakfast significantly reduces sugar rise |
7. Pomegranates:
Pomegranates are known to have a variety of health benefits, such as
lowering blood pressure, reducing blood sugar levels, lowering cholesterol
levels, and increasing insulin resistance. Pomegranates seeds (also known as
arils or pomegranates juice) contain a range of bioactive compounds that help
to reduce inflammation, repair damaged cells, and improve overall health.
One of the health benefits of eating pomegranates is that it may improve
overall health. Drinking small amounts of pomegranate seeds with a meal that is
rich in fiber and protein can help support good blood sugar control.
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| Pomegranates intake reducing blood sugar levels |
8. Pears:
Pears are one of the best snacks for diabetics. They are high in
calcium, iron, potassium, magnesium, vitamin C, vitamin E, folate, lutein, etc.
The skin of the pears is considered high in fibre. Fibre can help lower
cholesterol, obesity, etc. Pears have a very low glycemic index and are very
high in fiber. They are a great addition to any diabetics’ meal plan. Pears
have an improved taste and texture after being picked. A single medium pear has
27.1 grams of carbohydrates (17.4 grams of sugars), 5.52 grams of fiber, and
has 101 calories. It also contains potassium, magnesium, phosphorous, vitamin
C, and vitamin B.
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| Pears are best snacks for diabetics |
9. Cherries:
Cherries contain antioxidants, such as anthocyanin, which help fight
oxidative stress and reduce inflammation, both of which can increase blood
sugar levels in those with diabetes. They also contain fiber, which helps with
digestion and blood sugar control, but should be consumed in moderation and
should be discussed with your healthcare provider. A cup of pitted cherries
contains: 22.1 g of carbohydrates (17.7 g of which are sugars) 86.9 calories
2.9 g of fiber 3.5 g of vitamins B, C and K Frozen cherries have a shorter
growing season than regular cherries.
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| Cherries eating good for diabetics |
10. Papaya:
Papaya is one of the summer fruits that can be considered as the best
fruit for diabetics. You can eat any portion of papaya, from the pulp to the
seeds. Papaya is high in antioxidants and fibre, which helps in the prevention
of cell damage in your body. The low-calorie papaya is beneficial for weight
loss. It is rich in vitamin B, folate and minerals like potassium, magnesium
and fibre.
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| Papaya the best fruit for diabetics |
Conclusion:
Choosing the right fruit for diabetes can be challenging. Therefore,
always choose fruits after checking their GIs and NPSs. Fruits that are popular
for diabetics are papaya, apple or kiwi. It is important to remember that
perfect diabetes control is not achievable with just one fruit. Rather, it is a
combination of conscious decisions, portion planning, careful monitoring and a
holistic approach to health that enables us to thrive. If you have questions or
concerns about adding fruit to your diabetes diet, speak with your healthcare
provider to get personalized dietary advice.
FAQ:
Q1. What
fruits should diabetics avoid?
Answer: Fruits are a
great source of carbohydrates for people with type 2 diabetes, but they may
need to be reduced depending on your treatment plan. Fruits with a high glucose
index and high glucose load will cause your blood sugar to rise faster.
However, if you eat them in moderation and pair them with protein (cheesy,
nutty, or plain yogurt) your body will be able to adjust to the increase in
your blood sugar.
- Bananas: The natural sugars in bananas (glucose,
fructose, sucrose) can cause your blood sugar to rise quickly, especially if
the banana is too ripe.
- Watermelon: Although watermelon is refreshing and refreshing to drink, its high glycemic index (H2) of 72 can be a problem for diabetics. High glycemic index foods are digested very quickly and cause rapid blood sugar spikes.
- Pineapple: The glycemic index (GIs) of pineapple ranges from 59 to 82, depending on the fruit’s ripeness, processing methods, and other factors. Therefore, diabetics should avoid to eat pineapple.
- Dried Fruit: Dried fruits can be difficult for people with
diabetes because they contain a lot of concentrated sugar and have a higher
carbohydrate content than fresh fruit. Some dried fruits also contain added
sugar, which increases the carb count and the glycemic load.
- Fruit Juice: Fruit juice is high in sugar and carbohydrates,
which can cause rapid blood sugar spikes and make it hard to keep your blood
sugar levels stable.
- Canned Fruit: For diabetics, canned fruit can be a challenge because of the added sugar, syrups, and other ingredients used to preserve and flavor the fruit. The canning process may also reduce the natural fiber content of the fruit, which is important for reducing the rate of sugar absorption and keeping blood glucose levels stable.
Q2. What is the glycemic index (GI) and glycemic load (GL)?
Answer: The glycemic
index (GIs) of a food is the speed at which it causes your blood sugar to rise.
Food with a high GI can cause a rapid increase in your blood sugar, while food
with a GI of 1-55 or a medium GI of 70 or higher is considered to be more
beneficial for your diabetes. Fruits with lower GIs, like apples, tend to raise
your blood sugar more slowly than other fruits, such as watermelon. The GI of a
food is one of the most important factors when it comes to selecting the best
fruits for your diabetes. This means that choosing the right food for your
diabetes is important.
Reference used:
https://sesamecare.com/blog/best-fruits-for-diabetics
https://www.healthline.com/health/diabetes/low-glycemic-fruits-for-diabetes
https://sesamecare.com/blog/best-fruits-for-diabetics
https://www.healthline.com/health/diabetes/low-glycemic-fruits-for-diabetes
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