Diabetes is a chronic disease in which the body fails to maintain healthy blood sugar levels. The best way to manage diabetes is to have a nutritious diet, a proper medicine plan, and an active lifestyle.
There is a common misconception that people with diabetes should avoid fruit altogether. However, some fruits contain vitamins, minerals, natural carbohydrates and fiber essential for the proper functioning of the body.
Therefore, including these fruits in your diet can help you manage your diabetes. HealthifyMe nutritionists have listed fruits that are good for diabetic patients.
Fruits and Diabetes: Purifying the Air
Although people with diabetes are often advised to avoid sugary foods, that doesn’t mean you absolutely have to avoid fruit. Fruit is a nutritious option and contains natural sugar instead of processed sugar. When deciding which fruit to eat, it is essential to consider the amount of sugar it contains and its other nutritional benefits.
The glycemic index and glycemic load of fruits determine whether a person with diabetes can eat them. The glycemic index of a food is how quickly the food will raise an individual’s blood sugar level. The lower the glycemic index of a fruit, the slower blood sugar rises after eating that fruit. Glycemic load measures the increase in blood sugar based on the number of carbohydrates the fruit contains in an average serving.
When choosing a fruit suitable for diabetes, the glycemic load is more reliable than the glycemic index. For example, the glycemic index of watermelon is 72, which is very high and can cause blood sugar levels to rise rapidly. However, since watermelon is mostly water, the glycemic load of a serving of watermelon is only 4. Therefore, this suggests that consuming watermelon in its whole fruit form and in portion-controlled portions is safe. danger for everyone.
A study found that people with diabetes who ate fresh fruit had a lower risk of developing major vascular complications. The high soluble fiber content of fruits slows glucose absorption, which helps control blood sugar. Therefore, fruit can be a healthy part of a balanced diet for people with diabetes.
The HealthifyMe rating
The glycemic index, glycemic load, and amount of sugar or carbs in a fruit determine how good or bad that fruit is for diabetes. Low GI and GL fruits are best for diabetic patients. However, people with diabetes should only eat a limited amount of fruit, as recommended by their dietitian.
Safe fruits for diabetic patients
The glycemic index (GI) and glycemic load (GL) of a fruit can help you decide which fruit to eat. For example, a fruit with a GI score of 55 or less has a low GI, 56-59 has a moderate GI, and 60 and above has a high GI. Similarly, for GL, foods with ten or less are considered low GL, 11-19 are considered moderate GL, and 20 and above are high GL.
Here are some diabetes-friendly fruits that are safe for moderate consumption.
Cherries
Tart cherries are the best options for improving sugar levels and managing diabetes because they contain chemicals called anthocyanins that stimulate insulin production. One hundred grams of cherries contain approximately:
- Calories: 52
- Carbohydrates: 12.5g
- GI: 20
- GL: 6
Apples
Apples are a popular fruit that offers vitamin C, soluble fiber and various nutrients. The polyphenolic compounds in apple peel stimulate the pancreas to produce insulin, reducing insulin resistance and thus lowering blood sugar levels. Apple is a good fruit for diabetic patients due to its high fiber content and presence of antioxidants. One hundred grams of apples contain approximately:
- Calories: 95
- Carbohydrates: 25g
- GI: 36
- GL: 5
Pears
Pears are an excellent source of fiber and can be a healthy snack for your diabetic diet. Plus, pears are a healthy alternative to your sweet cravings due to their vitamin K, lutein, beta-carotene, retinol, and choline content. One hundred grams of pears contain approximately:
- Calories: 57
- Carbohydrates: 15g
- GI: 20-49
- GL: 7
Jamun/ Indian blackberry
jamun is a fruit that can help treat symptoms of diabetes such as excess urine and thirst. Indeed, it contains Jambosine and Jambolana (organic compounds), which slow down the conversion of starch into sugar. One hundred grams of Jamun/Indian Blackberry contains approximately:
- Calories: 62
- Carbohydrates: 14g
- GI: 25
- GL: 2.02
Guava
Guava contains high amounts of diabetes-friendly nutrients like dietary fiber, vitamins C, A, and potassium. It can help stimulate good bowel movements and maintain weight, making it a great choice for people with diabetes. One hundred grams of guava contain approximately:
- Calories: 68
- Carbohydrates: 14g
- GI: 12
- GL: 1.3
Other fruits
Some other fruits on the list are:
- Peaches: 59 calories, 14g carbs, GI – 28, GL – 3
- Apricots: 17 calories, 4g carbs, GI – 34 GL – 9
- Oranges: 62 calories, 15g carbs, GI – 52 GL – 4.4
- Kiwi: 42 calories, 10 g of carbohydrates, GI – 50 GL – 7.7
- Grapefruit: 42 calories, 11 g of carbohydrates, GI – 25 GL – 1.2
- Strawberries: 32 calories, 8g carbs, GI – 41 GL – 3
- Plums: 46 calories, 11g carbs, GI – 24 GL – 2
- Pomegranate: 72 calories, 14g carbs, GI – 53 GL – 18
Things to keep in mind
- Keeping track of portion sizes is essential when eating dried fruit, as it can contain the same amount of carbohydrates as fresh fruit. For example, about two tablespoons of raisins contain the same amount of carbohydrates as an apple.
- It’s best to choose fresh fruit over dried or canned fruit, as processed and canned fruits often contain added sugar. This can cause an increase in blood sugar.
- If you choose dried or canned fruit, be sure to check the labels first. Since many have added sugars, their portions tend to be very small.
- Fruit juice is not a good option for people with diabetes because it does not contain enough fiber. Additionally, the glycemic load of the juice will be higher than its whole fruit form.
- You should eat fruit throughout the day instead of consuming it all at once. For example, take one serving with breakfast and another as a snack instead of having two servings at breakfast. You can also have one serving as a mid-morning snack and another for an early evening snack.
Conclusion
Many fruits are safe and healthy for people with diabetes. When choosing fruits to add to your diabetic diet, keep portion sizes in mind and check the nutrient profile of the fruit.
Some fruits have a low glycemic index and glycemic load value and are not harmful for people with diabetes. However, as with all foods, eating these fruits in moderation is essential.
