8 Fruits That Are Diabetes-Safe

03 Dec 2019

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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 [1]. Let us learn more about these fruits.

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 [2] and adjusting the portions.

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 Diabetics

If you are a diabetic 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. Ideal for those with minor stomach-related issues.

Bananas: The perfect snack when you’re craving sugar, bananas are affordable and are packed with potassium and vitamin C. However, it is best to consume when they are just ripe, if it turns slightly brown the sugar content increases, hence should be avoided.

Berries: The tiny, delicious berries are packed with antioxidants and vitamins, and are low on sugar, which makes them an ideal healthy meal. Add it into a healthy smoothie or a sugar-free milkshake to consume them.

Oranges: Get your vitamin C fix from one orange a day. 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 is great for managing healthy weight. The best thing about pears is that it can be added to salads for a touch of sweetness.

Peaches: Peaches are delicious, low in calories and sugar. They also contain vitamins A and C along with potassium and fiber. 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. 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. Additionally, this power fruit is rich in vitamins C, E, K, and B-6.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017317/

  2. https://care.diabetesjournals.org/content/26/8/2261

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