10 Best Fruits for Diabetes Patients to Manage Blood Sugar Levels.
If you have diabetes, you may have heard that you cannot eat certain fruits because they contain carbs and fructose (a type of natural sugar) that can cause blood sugar to rise.
So, what fruits can diabetics have? What fruits increase blood sugar? How to consume fruits for diabetes?
Read this article to know about the best fruits for diabetes.
Fruits For Diabetes: Nutritional Profile
| PARTICULARS | Fruit 1 | Fruit 2 | Fruit 3 | Fruit 4 | Fruit 5 | Fruit 6 | Fruit 7 | Fruit 8 | Fruit 9 | Fruit 10 |
| Best Rating (1-10) | Apple | Orange | Plums | Pears | Apricot | Grapefruit | Blackberry | Cherries | Avocado | Strawberries |
| GI Score | 39 | 40 | 40 | 38 | 34 | 25 | 25 | 22 | 15 | 41 |
| Best Advantage | Fiber, Vitamin C | Vitamin C | Potassium, Calcium | Vitamin C, Folate, Potassium | Vitamin C, Potassium | Potassium | Potassium, Calcium, Magnesium | Vitamin A, C & K | Folate, Vitamin C, B2, B3, B5 | Fiber, Vitamin, Polyphenols |
10 Best Fruits For Diabetes Patients
1. Apples
Apples have a Glycemic Index of 36, which is low. It does include a substantial quantity of natural sugars. However, the fiber content helps to keep the GI low. We agree that apple juice is high in sugar, but if you eat it as whole fruit, you will only consume 19 grams. Yes, definitely! An apple a day indeed keeps the doctors away!
2. Oranges
Vitamin C is abundant in oranges, which helps to strengthen our immunity. Our bodies are prone to various ailments throughout the winter, and eating immunity-boosting foods can help keep seasonal illnesses at bay.
3. Plums
Plums are high in fiber, which helps to prevent blood sugar spikes following carbohydrate consumption. They can also help your body produce more adiponectin, a hormone that aids with blood sugar regulation.
Also Read: Best Vegetables for Diabetics
4. Pears
Pears are a good amount of fiber (one medium fruit provides 5 g, or 25% of the daily requirement, according to the USDA), so they are the best addition to your diabetic meal plan.
5. Apricots
Apricots are a delicious summer fruit that is the best compliment to your diabetic diet. Four fresh apricots offer 134 micrograms (mcg) of vitamin A, which is 15% of your daily need. These delicious beauties are also high in fiber.
6. Grapefruit
Grapefruit is high in antioxidants such as Vitamin C, Lycopene, Beta Carotene, and Flavanones, which help the body’s immune system and lower the risk of illness. It aids with hunger management and intestinal health due to its high fiber content. It aids weight loss by regulating hunger.
7. Blackberries
Blackberries are nutritionally dense, containing a variety of polyphenols, fiber, and low carbohydrate content. While blackberries may help lower blood sugar levels, they are not a replacement for medicine if you have diabetes.
8. Cherries
Cherries are high in antioxidants, including several that have anti-diabetic properties. Their high amounts of antioxidant anthocyanins can help control blood sugar levels by increasing insulin production. The rich red color of cherries is due to anthocyanins, which are found naturally in the fruit.
9. Avocado
Avocados are luscious and creamy. They are high in vitamins and minerals. For blood sugar control, the low-carb, high-fiber ratio is ideal. Avocado’s healthy fats can help you to avoid diabetic complications as well as to improve how well you use your insulin.
10. Strawberries
Vitamin C and magnesium are two essential minerals and vitamins present in strawberries. According to studies, magnesium can help with insulin resistance, lowering the risk of type 2 diabetes, and improving diabetic management.
Discover which fruits are ideal for diabetes management and which to avoid. From low-sugar fruits to nutrient-packed choices, find the best options for blood sugar control
Risks of Overconsumption Of Fruits For Diabetes
Fruits with high glycemic scores that range between 70 to 100 are not recommended for diabetics. These fruits include pineapple, ripened banana, watermelon and dried dates. Moreover, overconsuming these fruits could cause:
- Spike in blood sugar
- Bloating
- Diarrhea
- heartburn
Other Health Benefits of Fruits For Diabetes
- Fruits are abundant in fiber and a good source of vital vitamins and minerals.
- Fruits also include a variety of antioxidants, including flavonoids, which are good for your health.
- Heart disease, cancer, inflammation, and diabetes can all be lowered by eating a diet rich in fruits and vegetables.
Don’t Have Time To Read?
- Diabetics must consume fruits with low glycemic index ranging from 10-50. This would balance blood sugar and prevent spikes.
- Grapefruit, cherries, strawberries, avocado, plums and oranges are ideal for people with diabetes.
- Do not consume pineapple, ripened banana, watermelon and dried dates as they have high glycemic index scores. This can increase blood sugar levels.
- Excessive consumption of fruits with high GI can cause bloating, diarrhea and heartburn.
Friendly Asked Questions
What Fruits Should Diabetics Avoid?
Pineapple, Sweetened Cranberries, Raisins, Figs, Tangerines, Mangos, and Lychees are fruits to avoid if you have diabetes.
Which Fruits are low in sugar for diabetics?
Fruits low in sugar for diabetes are Blackberries, Watermelon, Oranges, Strawberries, Cantaloupe, Grapefruit, and Lemon. It’s a good idea to limit your sugar intake, but controlling your sweet appetite may be a challenging task.
Should Diabetics Eat Oranges?
Yes, oranges are a diabetic-friendly fruit. Foods high in fiber and with a moderate glycemic index are advisable for diabetes. Oranges are high in fiber and have a GI of between 40 and 50. Furthermore, the fruit contains natural sugar, which diabetes may safely ingest.
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