The 7 Best Fruits For People With Diabetes
The presumption that diabetes patients should avoid all fruits is ludicrous and has been debunked time and time again. Fruits are not only a healthful option but also an excellent source of essential nutrients for people with diabetes. Incorporating them into your diet offers your body numerous health-boosting minerals, vitamins, and antioxidants that can reduce the risk of severe diseases such as cancer and diabetes.
A recent study published in PLoS One found that consuming a high amount of fresh fruits can lower the risk of diabetes and reduce complications for people battling the disease. Another 2021 study published in the Journal of Clinical Endocrinology & Metabolism concluded that people who consume a diet rich in whole fruits have a reduced risk of developing type 2 diabetes.
Even so, you must make prudent choices on the type and amount of fruits you consume. That’s because some fruits contain a high amount of natural sugars that can spike your blood sugar levels. In this article, you will discover the best fruits for people with diabetes.
Can People With Diabetes Eat Fruits?
There are many rumors going around that you shouldn’t eat fruits if you have diabetes. Fruits contain carbs and natural sugars that can raise your blood sugar if consumed excessively. But that’s no reason to avoid these treats completely. All fruits contain nutritional value, including vitamins, minerals, and phytochemicals that may help lower the risk of diseases and improve your overall health.
As mentioned earlier, preliminary findings show that fruits are an ideal addition to a diabetic patient’s diet as long as you’re not allergic to the said fruit. What determines whether a fruit is good or not is how much it scores on the glycemic index (GI). GI is a vital tool that ranks the number of carbohydrates in foods from 0-100, indicating how fast a food increases a person’s blood sugar. Foods that rank high on the GI break down more quickly, are absorbed faster into the bloodstream, and can spike your blood sugar levels out of the healthy range.
That said, it’s important to note that people react differently to foods due to our different metabolic rates, age, and gender. Hence, while one diabetic patient can consume a pineapple without spiking their blood sugar levels, another patient may be better off without it.
The 7 Best Fruits For People With Diabetes
If you have diabetes, you should consider incorporating fruits with high fiber and low sugar levels. Below are fruits that rank low on the glycemic index (GI) and are chock full of beneficial nutrients for diabetes patients:
Cherries are a good source of antioxidants, which help fight inflammation while reducing the risk of diseases such as cancer, heart disease, and more. Ensure to check the product labeling when buying canned, frozen, dried, or fresh cherries. Avoid fruits with added sugars and only consume a small amount (about 2 tablespoons).
Whether you prefer citrus or berries such as blueberries, blackberries, and strawberries, they are all considered superfoods for diabetes by the American Diabetes Association. These refreshing fruits are packed with high concentrations of antioxidants, vitamins, and fiber. They also score very low on the glycemic index, making them an enjoyable and healthy addition to your diet.
These incredibly delicious fruits offer numerous health benefits thanks to their high levels of fiber, vitamins, and antioxidants. Apricots are low on the glycemic index, meaning they will not cause a spike in your blood sugar levels. The Vitamin A in this fruit can help boost your vision and immune system, while its fiber content can help control your blood sugar.
Grapes are another healthful choice for people with diabetes. These delicious fruits are high in fiber and low in calories, making them a great way to satisfy your sweet tooth without raising your blood sugar levels. Dieticians recommend that a diabetic person can safely consume up to 15 small grapes per day, which provide your body with 14g of carbs, 58 calories, 1g of proteins & fiber, and an extensive variety of vitamins and minerals.
These sweet and juicy fruits are a popular ingredient in deserts. They are also a perfect addition to your diabetes-friendly diet because they contain vital nutrients such as vitamin C. Vitamin C is involved in many bodily functions, such as the formation of collagen, boosting the immune system, and supporting the body’s healing process.
Well known for providing a healthy dose of fiber, antioxidants, vitamin C, and B-complex vitamins, apples are a healthy snack for people living with diabetes. They contain fibers that may help control blood sugar and insulin levels. A medium-sized apple contains 25g of carbs and 95 calories. Don’t peel your apples, as the skin is highly nutritious and contains most of the fruits’ fibers and heart-protective antioxidants. https://alphaveggies.com/fruits/
Also known as Chinese gooseberry, kiwis are nutrient-rich fruits, with high levels of Vitamin C and dietary fiber. This tart fruit offers numerous health benefits, from supporting heart health to maintaining gut health and boosting immunity. Hence, this powerhouse fruit is a great addition to your diabetes-friendly diet.
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