Fruits for diabetes
Fruits are a great source of energy and contain many vital vitamins and minerals required for the human body. However, most fruits are rich in sugar and this has raised a major question of whether fruits are suitable for people with diabetes or not.
The American diabetes association advises that a diabetic person can consume any fruit as long as the person is not allergic to any fruits. Another research has found out that a higher intake of fruit resulted in a lower risk of type 2 diabetes. Fresh fruits are always better than processed fruits straight out of the can or jar because the sugar content in processed fruits is high and is not good for people with diabetes. People with diabetes should avoid intake of processed fruits because the body absorbs processed fruits more rapidly, leading to an increase in blood sugar levels. Processing fruits not only increases sugar levels but also removes vital nutrients including vitamins and fibre.
It is also advised that people with diabetes must avoid intake of fruit juice or canned fruits with added sugar. Smoothies and other fruit blends also contain high sugar and are more rapidly absorbed by the body resulting in a spike in sugar levels.
List of fruits for diabetics to eat
Here is a list of fruits with a glycemic load below 10 and a glycemic index under 55. People with diabetes can contain these fruits without worrying about a spike in their blood sugar level. The various fruits for diabetic patients include:
1. Apple: Eating apples on a regular basis may help prevent the risk of type 2 diabetes, as well as keep your blood sugar levels stable.
2. Avocado: Avocados are very creamy and delicious and are packed with vitamins, nutrients and fibre. Since it has low carbohydrates and high fibre, it is great for blood sugar stability.
3. Banana: Bananas are also rich in fibre hence slowing down the digestion of carbohydrates and absorption of carbohydrates.
4. Berries: Berries are a diabetes superfood because they are antioxidants and fibre which play a major role in controlling blood sugar levels.
5. Cherries: Cherries contain chemicals that boost insulin, which helps control blood sugar levels.
6. Grapefruit: Consuming grapefruit juice helps reduce fasting glucose and weight gain.
7. Grapes: Grapes may help decrease blood sugar levels and protect against diabetes.
8. Kiwi fruit: Researchers have found out that consuming kiwi resulted in reduced blood sugar levels.
9. Papaya: Papaya contains fructose which gives the sweet taste in papaya and fructose doesn’t affect the blood sugar level. Papaya has low glycemic index, hence when consumed, it won’t spike your blood sugar levels.
10. Orange: Orange is a citrus fruit and citrus fruits are high in fibre and contain low sugar.
11. Peach: Peaches are packed with vitamins, minerals and are rich in fibre thus making them suitable for people with diabetes.
12. Pear: Pears are very tasty and are a great choice for diabetic people. Since they have low GI, they won’t increase your blood sugar levels. A study has found out that consuming pears lowers the risk of type 2 diabetes.
13. Plum: Plums are rich in antioxidants and fibres that help in maintaining blood sugar level.
14. Strawberry: Strawberries are also high in fibre and fibre plays a major role in maintaining blood glucose level in your body.
15. Pomegranates: Pomegranates contain the richest combination of antioxidants of all fruits and can protect you from the risk of diabetes.
Glycemic index of fruits
For a diabetic person, it is very important to know the role of the glycemic index in fruits. Glycemic index is a rating of food on a scale of 1-100, the score indicates how quickly the food items may increase the blood sugar level. High glycemic index fruits are absorbed faster than those fruits with a lower glycemic index. Glycemic load takes into account the glycemic index of food plus the number of carbohydrates in a serving.
Glycemic load is a more accurate way of assessing which food is suitable to consume and assessing how food affects blood sugar management overtime. Food with a low glycemic index and glycemic load is suitable for controlling blood sugar. Many fruits have a low glycemic index whereas starchy vegetables like potato and corn contain a high glycemic index and aren’t suitable for diabetics.
Fruits are very healthy for people with diabetes and the key to eating fruits is to eat a wide variety of fruits to keep your body toxin-free. People with diabetes should have a balanced diet rich in fibre and low in carbs. Fruits also contain all other vital vitamins and minerals essential for our body. You’ll have a better chance at controlling your blood sugar level if you avoid dried fruits and fruit juices and consume fruits with protein or fat to balance sugar levels.
Twin measures your individual metabolism by collecting 3000+ data points every day and based on these inputs, we personalize your meal with the right mix of fruits and vegetables to heal the exact damage caused to your metabolism.