In diabetes, most of the times, diabetics are told to manage their blood sugar levels by avoiding sugary items. However, fruits being one of the most nutritious food types are sweet and contain natural sugar. Does that mean it is not good for people with diabetes? Of course, NOT!
Believe it or not, the notion of fruits causing blood sugar levels to rise dramatically has been debunked again and again. Although most of the fruits are loaded with nutrients and fibre, there are certain fruits that help in diabetes management.
Here is a list of 10 diabetes-friendly fruits that will not increase your blood sugar levels:
Papaya is a summer fruit that can be a great addition to your diabetes diet. In fact, one can eat any part of this fruit, from pulp to seeds. Moreover, papaya is rich in antioxidants and fibre and prevent cell damage in the body. The low-calorie fruit is good for weight loss and is loaded with Vitamin B, folate, and minerals such as potassium, magnesium, and fibre.
Jamun/ Indian Blackberry
Also known as Indian blackberry or black plum, Jamun has been said to be one of the best fruits for diabetics. The fruit is 82% water and 14.5% carbohydrates and is low on sucrose. The presence of jambosine and jamboline in the fruit slows down the process of converting starch into sugar. This helps in avoiding the sudden spike of blood sugar levels in the body. Moreover, consumption of Jamun has shown improvement in the secretion of insulin.
As mentioned above, fruits that are low on the glycemic index are great for diabetics. One such fruit is plum, which not only reduces the risk of blood sugar spikes by taking a long time to break down the sugars in the body. This is because this diabetic-friendly fruit is packed with nutrients and decreases insulin resistance. Moreover, plums are rich in soluble fibre, another essential element to control sugar levels in the body. The peak season of the fruit is between May and October and are not available throughout the year.
Peach is another excellent fruit to add to your diabetes diet. Although they are a source of carbohydrates, the nutrients present in the fruit compensates the carb count for diabetics. Moreover, peaches are high in potassium, fibre, Vitamin A & Vitamin C. The bioactive compounds present in peaches are also shown to fight obesity-related problems and cardiovascular problems in diabetics.
All forms of berries, strawberries, raspberries, blueberries or blackberries are low-carbohydrate fruits and work well in a diabetes diet. Rich in antioxidants, consumption of berries help in low glucose absorption due to the presence of nutrients and phytonutrients present in them. They also have anti-inflammatory properties with the presence of Vitamin C and fibre.
Kiwis are high high-fibre fruits and help in controlling sugar levels since it is low on the glycemic index. The GI of kiwi is 49 and means the fruit does not rapidly convert into glucose and takes time to enter the bloodstream. Moreover, studies have shown that eating the fruit in breakfast significantly lowers the sugar uptake in the blood. The primary reason for this is that kiwis contain high-fibre content that has a water-holding capacity. When consumed, the fruit absorbs water and thickens into a gel, which then slows down the process of sugar conversion.
Pears can be a great healthy snack added to your diabetes diet. It contains calcium, minerals, iron, potassium, magnesium. Moreover, it is rich in Vitamin C, E, K, folate, lutein, beta-carotene, retinol, and choline. The skin of the fruit is considered to be a high-fibre content and helps in reducing the risk of cholesterol and obesity problems. It can be a great healthy alternative for your sweet craving.
Tart cherries have shown signs to improve sugar levels and diabetes management. The chemicals present in tart cherries, especially the anthocyanins, not only give the fruit the bright red colour but also boost insulin activity in the body. The chemical is also shown promise in reducing the risk of heart disease.
Apples are one of the most popular fruits in the world, maybe due to the phrase, “ An apple a day keeps the doctor away.” However, there is a reason behind this phrase. An apple is highly nutritious with the presence of Vitamin C, soluble fibre and various nutrients. Moreover, the fruit has antioxidant properties and are great to add to a diabetes diet. Although apples contain carbs that can cause a rise in blood sugar levels, the fibre content in the fruit stabilizes the glucose levels. However, if you want to control sugar levels in the body you should use a glucometer.
Oranges are known to be a part of the citrus fruit family and are known to be one of the superfoods for diabetics. The fruit is loaded with Vitamin C, fibre, folate and potassium. Moreover, oranges are rich in fibre content and therefore take time to break down into sugar post-consumption. The best way to consume oranges is by eating the fruit raw and not in liquid form.
When choosing the fruits to add to your diabetes diet, always try to check the glycemic index and nutrition profile of the fruit. Also, keep in mind the portion size.