BEST FRUITS FOR DIABETES
Fruits have many health benefits as they contain vitamins, minerals, filling fiber and antioxidants. Fruit can be beneficial to a diabetes meal plan if eaten in moderation. The key to eating fruit is to make sure you eat the right kinds in the appropriate portions.
Diabetics should eat fruits that are low in Glycemic index that is below 50 – 55.
List Of fruits for Diabetics
- Apples : An apple is highly nutritious with the presence of Vitamin C, soluble fibre and various nutrients. It has antioxidant properties and makes a great addition to the diabetic diet. The fiber content present in the apples helps in stabilising the blood sugar levels.
2. Jamun : Also known as Indian blackberry or black plum, Jamun has been said to be one of the best fruits for diabetics. The presence of jambosine and jamboline in the fruit slows down the process of converting starch into sugar. This helps in avoiding the sudden spike of blood sugar levels in the body. It has also shown improvement in the secretion of insulin.
3. Oranges : They are known to be a part of the citrus fruit family and are known to be one of the superfoods for diabetics. The fruit is loaded with Vitamin C, fibre, folate and potassium. They oranges are rich in fibre content and therefore take time to break down into sugar post-consumption.
4.Pears : It can be a great healthy snack added to your diabetes diet. It contains calcium, minerals, iron, potassium, magnesium.The skin of the fruit is considered to be a high-fibre content that helps in stabilising blood sugar levels, reducing the risk of cholesterol and obesity problems
5. Kiwis : Kiwis are high high-fibre fruits and help in controlling sugar levels since it is low on the glycemic index. The GI of kiwi is 49 and means the fruit does not rapidly convert into glucose and takes time to enter the bloodstream.
6.Berries : All forms of berries, strawberries, raspberries, blueberries or blackberries are low-carbohydrate fruits and work well in a diabetes diet. Rich in antioxidants, consumption of berries help in low glucose absorption due to the presence of nutrients and phytonutrients present in them.
7. Plum : Plums are low in Glycemic index hence best for diabetics. It is packed with nutrients
and helps in decreasing the insulin resistance. They are also rich in soluble fiber that in turn helps in controlling the blood sugar levels.
8. Guava : It’s a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation and can lower the chance of developing type-2 diabetes.
Being a diabetic should never stop you from eating fruits. The key is to eat a fruit that has low glycemic index and one should always eat fruits in moderation.
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