Top 30 fruits for Diabetics

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Diabetic patients are strongly advised to select foods with a low glycemic index (GI). GI measures the rate at which carbohydrates elevates blood glucose. Foods with high glycemic index increase blood glucose quickly while those with a low glycemic index increase the blood glucose slowly. Fruits are known to have lots of fiber and to be fat free as they are not prepared using oils, cheese or butter and thus they tend to have a low GI. The high fiber content present in fruits slows down the absorption rate of sugar into the bloodstream. This factor makes fruits an essential element in the management of diabetes. Nonetheless it is wise to know that the riper a fruit is, the higher its glycemic index and this also applies to processed fruits.

  1. Blueberries

The fruit has a low calorie content which besides assisting in the management of diabetes also helps in losing weight and shedding off belly fat. Blueberries facilitate the body to resourcefully process blood glucose for energy. More to that, having blueberries in one’s diet boosts sensitivity towards insulin which in turn, aids in managing blood glucose levels.

  1. Grapefruit

These belong to the family of citrus fruits. Grapefruit is a result of a combination of orange and pomelo and looks like something in between the two. The taste of the fruit is bitter but this does not compromise on its effectiveness in managing diabetes. Grapefruits are helpful in reducing insulin resistance. Research shows that regular intake of grapefruit offers a great boost in the treatment of diabetes. Researchers have discovered that the fruit contains an antioxidant ’Naringenin’’, which produces the similar effects to that of drugs used in treating Type 2 diabetes. Other properties contained in grapefruits also help in the production of insulin. Again, Naringenin increases the body’s sensitivity to insulin and also assists in weight loss.

  1. Avocados

According to American Diabetes Association, foods rich in mono-saturated fats lower the risk of cardiovascular linked complications that are as a result of diabetes. Avocados are believed to be rich in the mono-saturated fats which make them highly beneficial for preventing diabetes associated complications that link to the cardiovascular system. There are many exciting ways that diabetic patients can incorporate avocados into their diets. Besides that the fruit bears other numerous health benefits that generally work to give you a better and improved immune system.

  1. Pears

These scrumptious fruits act as an excellent snacking option for patients with diabetes as they contain high contents of vitamins and fibre. Present in pears is a natural fruit sugar, levulose’ that contributes to its sweetness. The fruit sugar, levulose’ is easily broken down to energy in diabetic patients. Pears also contain low levels of calories and carbohydrates which is a healthy option for diabetics.

  1. Strawberries

Strawberries like most fruits recommended for diabetic patients have a low glycemic index. The fruit contains ingredients known as anthocyanins and ellagitannins which are beneficial in treating diabetes Type 2. Taking strawberries after having a meal rich in carbohydrates helps to lower blood glucose levels by breaking down the starch into small manageable molecules. Since diabetes patients are also at a risk of developing eye problems, taking strawberries prevents eye damage and instead improves their eye sight, thanks to the antioxidant properties they contain.

  1. Apples

It is true that an apple away keeps the doctor away. Apples contain soluble fibre which is an important diabetic nutritional requirement. The high soluble fibre pectin makes apples good for managing blood sugar by releasing it a bit more slowly into the bloodstream. The soluble fibre also has anti-flammatory properties that assist diabetic patients recover from infections faster.

  1. Oranges

Common in most fruits, oranges have high content of soluble fibre that assists in controlling blood glucose by reducing the rate of sugar absorption. Oranges also have a low GI and doctors highly advise that it should be included in a diabetic diet.

  1. Papaya

It is hypoglycaemic in nature. Papaya offers better control over diabetes and if properly consumed can reduce insulin shots. The fruit also gives prevention over diabetic heart diseases. Other than helping fight diabetes it is also very nutritious and sweet. It is also rich in enzyme papain’ which protects diabetic patients from harmful free radicals.

  1. Plums

Diabetes patients tend to suffer a lot from constipation. Eating plums is very beneficial in this case as it is known to boost the functioning of the digestive system. Improved digestive performance then means less cases of constipation. Again, plums are rich in antioxidants which are known to less the harmful effects of free radicals.

  1. Rose apple

Rose Apple falls among the top 30 fruits for diabetes because of the infusion of its roasted and powdered seeds which are very effective in managing diabetes. The fruit also has high fibre content and low fat and calories which is an advantage for diabetics.

  1. Kiwi

Kiwi fruit also known as Chinese gooseberry has high fiber and fructose content, which makes its glycemic index very low. The fruit also contains Inositol that is essential in controlling diabetes. Inositol improves the sensitivity of insulin in the body, which results to a higher absorption of glucose into the body cells, which lessens sugar in the blood stream. Type 2 diabetes patients also benefit from the fruit, as it is low in fat thus regulates body weight, which is critical in the management of that type of diabetes. Vitamins C and A are also present in the fruit and promote fast healing process and improved eyesight.

  1. Figs

Figs are rich in fibre which assists with insulin function in diabetes patients. If patients get to respond better and more actively to insulin, then blood sugar is regulated. This then means patients are able to live much more comfortably with the condition at a manageable level.

  1. Watermelons

Watermelons are good for diabetics but only if they are properly consumed. First and foremost, patients with diabetes need to understand that they need to consume watermelon in moderation. The fruit has a high glycemic index value but its glycemic load is low which still makes it suitable for patients suffering from diabetes.

  1. Pomegranate

This is a tiny red fruit almost taking the shape and appearance of an onion. Inside the fruit are numerous tiny red rubies that bear the relevant properties for diabetic people. Pomegranate improves blood sugar levels by trying to bring it to a normal range.

  1. Cantaloupe

This has a high glycemic index compared to other diabetic fruits but also has a valuable amount of fibre. With proper use and moderation, cantaloupe can be used to manage and control diabetes.

  1. Amla

The fruit is packed with vitamin C and fibre. It is a healthy alternative for diabetic patients as the properties it contains help stabilize blood sugar levels.

  1. Pineapples

There are tonnes of benefits associated with pineapples. They are not just good for diabetic people but they also contain other useful properties such as anti-viral, anti-bacterial and anti-inflammatory properties that contribute to a wholly healthy individual.

  1. Peaches

The GI of peaches is low while their fibre content is high. Peaches are a good source of antioxidants and vitamin C all which aid in the management of diabetes. You are however advised against taking syrup and canned peaches, fresh peaches are the best, especially if you are diabetic.

  1. Cherries

They have chemicals known as anthocyanins which boost the production of insulin and n turn lowers blood glucose levels. The chemicals anthocyanins also help prevent diabetes type 2.

  1. White jamun

Consuming jamun fruit daily is a great boost for diabetic patients. This, if used together with diabetic medicines helps to effectively manage the condition. The fruit controls blood sugar levels and is also a good source of fibre.

  1. Black jamun

Black jamun is known to perk up blood sugar control. It is among the best fruits for diabetics.

  1. Raspberries

It is observed that in obese diabetes type 2 persons, adiponectin is not produced in adequate amounts. The inadequacy is what causes the main problem in the regulation of blood sugar and fats. Through activating adiponectin, the tiliroside in raspberries helps improve insulin balance, blood sugar balance and blood fat too. Raspberries also contain an element that blocks the activity of the enzyme alpha-glucosidase which is a starch digesting enzyme that increases the breakdown of starch into sugars. By blocking the activity of the alpha-glucosidase enzyme, raspberries make it easier to manage blood sugar levels.

  1. Mango

Although high in sugar, mango is actually a good fruit for blood sugar management. It is however advised that one should not consume more than 120g. The GI of mangoes is low. How much mango you take when suffering from diabetes often depends on the level of your blood sugar. Mango juice is also recommended for diabetics as it generates a positive effect on the arteries which improves circulation. Mango leaves can also be used in the treatment of diabetes.

  1. Nectarine

Nectarine is a member of the rose family and it contains antioxidants which are a key element in the management of blood sugar levels. The most recommended nectarines are those that are firm and with smooth skin. The fruit is low in fats and cholesterol, and also a good source of vitamin C.

  1. Apricots

Apricots are low in carbohydrates, high in fibre and rich in vitamin A. They are great fruits for diabetics and are a good addition to your daily diet.

  1. Honeydew melon

It is cholesterol free and has 0% fat. Diabetic patients have the pleasure to enjoy this sweet fruit without fear of further increase in their blood sugar levels. It also has low carbohydrate content and a low glycemic index.

  1. Tangerines

Tangerines have a flavanoid that offers protection against Type 2 diabetes. Those considered susceptible to type 2 diabetes or those with pre-diabetes are highly advised to include tangerines into their diets. Nobiletin is another useful compound in tangerines that is also beneficial in controlling diabetes. It is proven to be even 10 times more effective in reducing the risk of diabetes compared to narigenin which can be found in grapefruits.

  1. Banana

Bananas contain potassium; a mineral that assists in controlling blood pressure. It also has fibre and vitamin C. Diabetic persons are advised to consume a half ripe banana as it has medium glycemic index compared to a fully ripe one which has a high GI. Doing so prevents the blood sugar from spiking.

  1. Star fruit

The fruit is rich in anti-oxidants and vitamin C. It is also low in sugar, acid, and sodium. Star fruit is similarly a great source of both primary and secondary polyphenolic antioxidants that help reverse the damage caused by free radicals. The fruit contains low calories and fats which is good for diabetic patients that are conscious of their weight. A study revealed that the fruit has insoluble fibre that effectively absorbs glucose, delay glucose circulation and defer the release of glucose from starch. By doing this, the postprandial blood sugar concentration decreases and the result is managed blood sugar in diabetic patients.

  1. Guava

Guava has a reasonably low glycemic index. It is high in vitamin A and C and contains high volumes of dietary fibre. The high content of dietary fibre is easy on the tummy, which eases constipation, a common complaint for diabetic patients. The element can also lessen the chances of developing Type 2 diabetes. Diabetics are advised to eat guavas without the skin, which helps reduce the rate of sugar absorption in the blood. There are various ways in which you can eat guavas, just make sure to avoid the skin as it may increase blood sugar levels.

  1. Prunes

Prunes have high contents of soluble fibre that is useful in keeping the blood sugar levels stable. The soluble fibre increases sensitivity towards insulin and slows down the rate at which food leaves the stomach and in the end delays the absorption of sugars into the bloodstream.

  1. Cranberries

They are low in sugar and high in fibre which makes them useful in reducing blood sugar and regulating glucose levels n the body all through the day. Cranberries are most recommended for type 2 diabetes. The fruit also aids in weight loss.

  1. Raisins

Raisins have a reasonably low GI and contain fibres and antioxidants, all which play a role in the control of blood sugar. It should however be consumed with moderation to avoid any negative effects.

  1. Blackberries

Are low in carbohydrates and fats.

From all the above fruits for diabetics, it is clear that antioxidants and fibre play a huge role in the management of the condition. It is also important that patients under the GI values of various fruits in order for them to make the right choices on what is beneficial to them. Fruits are good is they are consumed fresh. Canned, boiled and dried fruits may not always give you the relevant nutrients required to fight diabetes.