Which fruits for diabetics are suitable? Fruits are a healthy choice for any diet because they are rich in vitamins, minerals, antioxidants, and phytonutrients. Since they are generally sweet, people often think that a diabetic person should avoid consuming fruits. However, some are especially effective in managing blood sugar.
Diabetes is a serious chronic disease that occurs when the pancreas does not produce enough insulin, the hormone that regulates the level of sugar or glucose in the blood, or when the body cannot effectively use the insulin it produces.
According to estimates by the World Health Organization (WHO), 422 million adults worldwide had diabetes in 2014, up from 108 million in 1980. The global prevalence of diabetes has nearly doubled since that year, from 4.7% to 8.5% in the adult population.
Diabetes is classified into two types:
One: when the body does not produce insulin.
Two: when the body is not able to properly use the insulin it produces.
An eating plan for people with diabetes should include: foods rich in nutrients, low in fat, few sugary foods and moderate in calories. Each patient should always check with their doctor if the suggestions apply to them.
Diabetics need to consider the glycemic index (The Glycemic Index is a relative rating of carbohydrate in foods regarding how they affect blood glucose level) of foods to know how they affect blood sugar and insulin level. Taking these factors into account, some fruits for diabetics are better than others.
Fruit with a low glycemic index (55 and below) is believed to have a beneficial effect on blood glucose control, as they do not significantly affect sugar level. Those with a glycemic index score of 70 and above are considered high glycemic index foods.
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The 10 best fruits for diabetics
In the following, we will introduce 10 fruits with low glycemic index. (Some fruits may not be available in your country)
1. Cherries
They contain anthocyanins known to lower blood sugar by increasing insulin production by 50 percent. They help fight other diseases such as heart conditions, cancer, and those derived from diabetes.
Cherries have a glycemic index of 22, one of the lowest ratings of any fruits. Half a cup of fresh, dried, frozen, or canned cherries is a good serving.
2. Black plums
Researchers looked at the effects of black plums on treating diabetes, the presence of anthocyanins, ellagic acid, and hydrolyzable tannins, making it a beneficial fruit for diabetic people.
The fruit, leaves, and seeds of the black plum tree can be used to control blood sugar. A good serving is half a cup of black plums a day.
3. Strawberries
They are rich in antioxidants, vitamins, and fiber. In addition, they are low in carbohydrates and have a glycemic index of less than 40. Eating this fruit for diabetics will make them feel full and keep their blood sugar level stable and increase their energy level. Three-quarters of a cup of strawberries a day is considered a good snack.
4. Guava
Rich in vitamin C and potassium. it also has a high concentration of lycopene and a high amount of dietary fiber. All of these nutrients are helpful in maintaining blood sugar levels. You can eat one whole fruit, cut into slices a day without peel, or drink a small glass of guava juice.
People prone to developing diabetes can prevent it by drinking guava leaf tea once a day.
5. Kiwi
A good relationship has been found between kiwi consumption and lowering blood sugar levels. It contains vitamin C, E, A, flavonoids, potassium, and high amounts of beta-carotene that protect us against free radicals and improve general health.
In addition, kiwi is high in fiber and low in carbohydrates, which helps control blood sugar levels and lower cholesterol. The glycemic index ranges between 47 and 58. Eating a kiwi a day will help you control your blood glucose level.
6. Apples
Apple is an important fruit for diabetes. they are packed with soluble fiber, vitamin C, and antioxidants. They also contain pectin which helps the body detoxify, eliminate harmful waste products, and Reduce the insulin needs of diabetics by up to 35%. Their glycemic index is from 30 to 50.
Apples also help prevent heart attacks, reduce the risk of cancer, and prevent eye disease among people with diabetes. It is recommended for diabetic to consume a small or medium apple a day.
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7. Oranges
This is a healthy fruit for diabetics that can be included in a regular diet for diabetes. They contain high amounts of fibers, vitamin C, and other minerals such as thiamine that help control blood sugar level. It is a fruit with a low glycemic index (it ranges between 31 and 51).
In addition, they can help control or reduce weight, one of the risk factors for diabetes. A small orange in your daily diet can help keep your blood sugar and diabetes under control. However, drinking only orange juice does not provide the same benefits because the fiber content is lacking.
8. Avocado
Due to its high content of fiber and healthy monounsaturated fat, avocado helps stabilize blood sugar. According to the Academy of Nutrition and Dietetics, monounsaturated fats also improve heart health. This is important because people with diabetes are at higher risk for stroke and heart disease.
besides, avocado contains a good amount of potassium, which helps prevent diabetic neuropathy. You can include the avocado in salads and sandwiches, or make a dressing with its puree, a little lemon juice, garlic and olive oil.
9. Pears
They are loaded with fiber and vitamins A, B1, B2, C, and E that help lower cholesterol, strengthen the immune system, and improve digestive health as well as regulate blood sugar levels. They are low in calories and carbohydrates and have a glycemic index of 38.
Pears are particularly beneficial for people who have type 2 diabetes, as they help improve insulin sensitivity. A small or medium pear for dessert or as a sweet snack is a good fruit for diabetics.
10. Grapefruit
Rich in soluble fiber and vitamin C, it has a glycemic index of less than 25. It contains naringenin that increases the body’s sensitivity to insulin and also helps maintain a healthy weight. Half a large grapefruit a day will help you control your blood sugar level. Eating the fruit, rather than drinking the juice, provides the greatest benefits.
Read about Fruits for lowering blood pressure.