You might pat yourself on the back for picking a fruit instead of chips for your evening snack, and that indeed is a healthy choice. However, a diabetic doesn’t usually have that choice. Most fruits contain sugar, which can negatively affect those who suffer from diabetes. The question remains, though, that should diabetics swipe left on all fruits? The answer: No. Having some fruits in moderation may actually be great for diabetics, and even recommended by experts . Let us learn more about fruits diabetics can eat.
Benefits Of Fruits For Diabetics
Most fruits are high in fiber, which is a magic nutrient for diabetics. It promotes satiety and curbs unhealthy cravings of sugar and salt, thanks to the existing natural sugars. Additionally, it curbs overeating, helps maintain a healthy weight, and aids digestion. Most fruits are also rich in vitamins and minerals essential for the body. Hence, ruling out fruit completely doesn’t seem like a good plan for diabetics, but then how can they manage the sugar? The solution lies in picking fruits with low Glycemic Index  and adjusting the portion size.
What Is The Glycemic Index?
Glycemic Index (GI) is a rating system for food that takes into account grams of carbohydrates in each serving. The scale is from 1 to 100. The higher the score, the more chances of the food item increasing your blood sugar level. This is because foods with a high GI are absorbed by the body faster, leading to a spike in sugar levels, and eventually a drop, which can be harmful in the long run. Fruits that have a low GI rating, which is under 55, are usually considered safe for diabetics.
Fruits For Diabetic Patients
If you are a diabetic patient you can safely have these eight fruits in moderation. However, it is advised to consult your doctor and nutritionist before starting or stopping a particular food item.
Apples: An apple a day might just help you keep sugar spikes at bay. Easy to carry and consume, they are low on calories and rich in fiber when had with their skin. Apples make for a great snack and are extremely safe for those suffering from diabetes. Additionally, they have several other health benefits that can contribute to your overall health and be a great addition to your diet.
Bananas: The perfect snack when you’re craving sugar, bananas are affordable and are packed with potassium and vitamin C. Bananas are not only a great addition to the diet of a healthy person, but also of people with diabetes. However it is best to consume when they are just ripe, if they turn slightly brown the sugar content increases, hence should be avoided, especially by a diabetes patient.
Berries: Berries must be on the list of fruits for diabetics to eat. The tiny, delicious berries are widely available and there is a plethora of variety for one to choose from. Healthwise, they are packed with antioxidants and vitamins, and are low on sugar, which makes them an ideal healthy add on to your diet. Pop some berries onto your smoothie, sugar-free milkshake or your salad and just like that you’ll have a healthy, delicious snack.
Oranges: Maintain the levels of vitamin C in your body and help your body maintain your overall health with one orange a day. Oranges make for one of the best fruits for diabetics. They are easily available with a GI of 52. Light on the stomach and low on calories, these bright fruits also contain folate that aids in blood pressure management.
Pears: Like apples, pears too have high fiber and are a great source of vitamin K, which can work wonders for maintaining healthy weight. Studies done on people at risk of developing diabetes type 2 found that consumption of pears and apples reduced the risks by nearly 18% .
Peaches: Peaches are delicious in taste, low in calories and have a considerably low amount of sugar. They are rich in vitamins A and C and contain a high amount of potassium and fiber. Researches have found that consumption of peaches may reduce blood sugar levels in diabetics making them an ideal fruit for sugar patients . Whip up a smoothie (with the skin) or have it with a touch of cinnamon, these are simply yummy.
Kiwi: Packed with vitamins E and K, the sour-sweet taste of kiwi is loved by many. In addition to its unique taste, kiwifruits are ideal for diabetics as they can help in lowering the blood sugar levels. Have it plain or add it to your morning yogurt, this one is definitely a delicious treat.
Avocado: Used mainly as a savory addition to foods than a sweet fruit, avocados contain more potassium than bananas and are loaded with monounsaturated fatty acids that help maintain a healthy heart and prevent diabetes. This creamy fruit is great for blood sugar stability. Additionally, this power fruit is rich in vitamins C, E, K, and B-6 which contribute to maintaining overall health and wellbeing.
These were some of our top picks for diabetes patients. However, even though these fruits are safe and healthy, it is suggested that you consult your dietitian or healthcare provider before you add anything to your diet, especially to be sure about the serving size.