It’s not news that diabetics are said to avoid sugary foods to control their blood sugar levels. Fruits contain naturally occurring sugars, making them one of the most nutritious types of food. Fruits are also very rich in various vitamins and minerals. There are various rumors surrounding diabetes, including that diabetics cannot eat fruit, which has been debunked by several well-known people.
There are certain fruits that help control diabetes.
The following article will guide you through the fruits to eat if you have diabetes.
- Peaches – Peach is another wonderful fruit to feature in your diabetes diet. Though they’re a supply of carbohydrates, the nutrients present within the fruit substitute for the carb count for diabetics. Peaches are extremely high in potassium, fiber, fat-soluble vitamin & victuals C. Additionally, peaches have the ability to fight obesity-related issues and vessel problems in people with diabetes due to the bioactive compounds present in them.
- Apples – Apples are packed with fiber and have some contents of vitamin C. A medium-sized apple provides 8.37mg. It is advised to eat apples without peeling them since the peel of the apple is highly nutritious and most of the fiber and heart-protecting antioxidants are derived from this part of the fruit.
- Kiwi – Kiwis help control blood sugar levels as they have a low glycemic index. They are also fiber-packed. The main reason for this is that kiwis are high in fiber, so they can bind water. When kiwi is eaten, it absorbs water and thickens into a gel, which then slows down the process of converting sugar.
- Papaya – Papaya has a low glycemic index and is an antioxidant powerhouse, hence, it offers a wide range of health benefits. Papaya is low in calories but contains high amounts of essential vitamins such as vitamins A, B, C, and E. It also contains minerals such as copper, magnesium, potassium, and lycopene. In addition, folic acid, lutein, and pantothenic acid make papaya suitable for diabetics, if eaten in the right amount.
- Jamun – Jamun is said to be one of the best fruits for people with diabetes as it contains 82% water and 14.5% carbohydrates. Jamun is also low in sucrose. It slows down the process of converting starch into sugar because of the presence of jambosine and jamboline in the fruit. Consuming Jamun in the right amounts helps in avoiding sudden spikes in blood sugar levels in the body.
- Oranges – Consuming one medium orange may fulfill all of the vitamin C requirements in a day. One medium orange carries folate, which helps purple blood cells to form, and potassium, which also normalizes blood pressure. This juicy treat along with other different citrus fruits, like grapefruit are additionally notable choices for people with diabetes.
- Berries – There are various kinds of berries available in the market like strawberries, raspberries, blueberries, or blackberries. They are known to be ideal low-carb fruits and are good for a person with diabetes. The consumption of berries is high in antioxidants and contributes to low glucose absorption due to the nutrients and phytonutrients. They are also known to have anti-inflammatory properties due to the presence of good amounts of vitamin C and fiber.
The Bottom Line
It is highly advised, when choosing fruits to eat while you have diabetes, always try to check and keep the glycemic index and nutritional profile of the fruit in mind. It is also recommended to be mindful of the portion size. Fruits that have high sugar content and high GI and GL values are not recommended for people with diabetes. Some of these are mangoes, watermelons, ripened or overripened bananas, dried dates, grapes, and packaged nuts and seeds.
Related Posts
