Diabetes is a disease which results in abnormal metabolism of carbohydrates in our body and elevates the level of glucose in our blood. Body’s respond and inability to produce hormone insulin is weakened. Before we go through the list of top 10 fruits for diabetes patients, let us know the meaning of some of the terms that I have used in the article.
Beta Carotene – Beta carotene is a red-orange pigment found in plants and fruits, especially carrots and colorful vegetables. Our body only converts as much vitamin A from beta-carotene as it needs. That means beta-carotene is considered a safe source of vitamin A. However, too much beta-carotene can be dangerous for people who smoke.
Glycemic Index – Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.
The smaller the number, the less impact the food has on your blood sugar.
- 55 or less = Low (good)
- 56- 69 = Medium
- 70 or higher = High (bad)
Top 10 fruits for diabetes patients
Kiwi fruit is one of the most nutritious fruit with low glycemic index ranges from 47 to 58. It is high in fiber and low in carbohydrates which adds in controlling blood sugar levels and lowering cholesterol. It is a good source of many essential vitamins and minerals such as Vitamin A, Vitamin C, Vitamin E, Fiber, Potassium, Folate and high amounts of Beta Carotene that offer protection from free radicals and improve overall health. It also contains Inositol which is an enzyme that helps to keep the blood sugar level in control. Therefore, including Kiwi fruit into your diabetes it is definitely a great way to help regulate your blood sugar levels and energy levels.
Pears are one of the best food choices for people who have Type 2 diabetes because pears are rich in fiber and low in carbohydrates and calories and have a rating or 38 on the glycemic index. One medium sized Pear contains six grams of fiber, 100 calories and only 26 grams of carbohydrates. Balancing carbohydrates with fiber is fruits like Pear, which decreases the rate of absorption of glucose. So, blood sugar won’t increase dramatically. The sweet taste of Pears helps diabetic in calming their hunger for sweet food without sacrificing control over their disease. Therefore, whenever you crave for something sweet you can eat a small or medium-sized pear.
Oranges are one of the popular fruits among us because of their natural sweetness and numerous health benefits. They are low in calories and rich in fiber, Vitamin C, Thiamine, Folate and Potassium. Oranges have a low glycemic index, ranging from 31 to 51. They are rich in Polyphenols and Fiber, which moderate the rise in blood sugar. Therefore, including oranges in your daily diet will not only calm your craving for sweet taste, but also keep your diabetes and blood sugar level under control.
The Strawberries are considered as one of the best superfoods for diabetes meal plan because of its vitamins, antioxidants, dietary fiber, and lower sugar content. Studies have shown that eating strawberries in quantities of at least 2-3 servings per week can lower the risk of developing Type 2 diabetes. The strawberries are high in vitamin C, fiber, low in carbohydrates and have a low glycemic index at 40. When you eat strawberries, they help you to feel full for longer time, keep your blood sugar levels steady and increase your energy level. All this makes the strawberries a great fruit choice for diabetics.
Avocados are low in carbohydrates and they have little effect on blood sugar levels. They are rich in fiber, fats, and calories. The fats mostly found in Avocados are monounsaturated fats, the heart-healthy kind that can keep your blood cholesterol levels under control and improve heart health. Having low carbohydrates, high fiber content and healthful fat, people of diabetes can enjoy an Avocado in moderation, without the stress of raising their blood sugar levels. One medium-sized avocado daily is good for diabetics.
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Grapefruit is one of the nutritious fruit choice for diabetics because it is high in soluble fiber, Vitamin A, Vitamin C, low in calories and has a low glycemic index at 25. It also contains flavonoid naringenin that helps diabetics to increase the body’s sensitivity to insulin. It helps in losing extra fat from the body and maintain a healthy weight which is a vital part of diabetes treatment. Therefore, diabetics are recommended to include grapefruit in their daily diet plan as eating half of a large grapefruit on daily basis can manage their blood sugar level efficiently.
Guava is highly nutritious fruit choice for diabetes patients because it has a very high amount of lycopene, dietary fiber and also rich in potassium, Vitamin C, Vitamin A, Calcium and Magnesium. It’s fruit and tea of its leaves both are beneficial for diabetes patients. Many research have confirmed that eating guava fruit by peeling its skin, can reduce the sugar absorption in your blood. Being rich in dietary fiber it helps ease constipation and can even lower the chance of developing Type-2 diabetes. Potassium found in guava helps regulate blood pressure. Guava leaf tea inhibit absorption of certain types of sugar which was published in an article in the journal “Nutrition and Metabolism”. Research was made on people who drank guava tea after eating white rice. It was observed that they had far less of a glucose rise than people who drank hot water. Therefore, to keep sugar under control try to eat one whole or sliced without the peel daily.
3. Black Plums
Another miracle fruit for diabetics are Black Plums also known as “Jambul” or “Jamun”. Its glycemic index is low, which keeps the blood sugar levels normal. Soluble fiber in plums helps the stomach to empty at a slower rate which affects blood sugar levels and has a beneficial effect on insulin sensitivity. The starch of your body is converted to energy by the help of this fruit and your blood sugar levels remain in check. Symptoms of diabetes including excess urination and thirst can be cured by this fruit. The seeds, leaves and extract of bark, are too beneficial in the treatment of diabetes. Consuming jamun fruit daily by diabetic patients can help them to control their sugar levels. It certainly helps to enhance the insulin activity and sensitivity.
Cherries have a lowest glycemic index at 22 and don’t cause spikes in blood sugar levels. This makes cherries one of the best fruit choice for diabetics. It also contained chemicals that boost insulin which helps control blood sugar levels. The chemicals are called Anthocyanins, which occur naturally in cherries, giving them their bright red color. Anthocyanins are also known to help lower blood sugar level by increasing insulin production. Anthocyanins also help fight cancer, heart disease and other diseases that are common among diabetic people.
If you have diabetes the best fruit to include are Apples. The skin and flesh of apples are high in antioxidants, soluble fiber and vitamin C. Fiber slows down the digestion and absorption of carbs causing them to not spike your blood sugar rapidly. After eating an apple, you can feel fuller due to the combination of fiber, water and nutrients. Carbohydrates in a food spike your blood sugar levels rapidly which can be measure by glycemic index. Apples score relatively low and glycemic index ranges from 30 to 50. This makes Apple number one choice for people who suffer from diabetes.