Do you have diabetes? Are you worried about foods with a high glycemic index? Don’t worry. We are here to give you the best fruits that you can relish without worrying about your blood sugar levels. Would you like to know more? Keep reading!
Diet For Diabetics
If you have diabetes, you do not have to eliminate all sugary foods from your diet. Sugar or glucose is a vital requirement for the human body. It fuels us with energy so that we can stay active all day.
But when you have diabetes, it is necessary to take care of your sweet cravings. So, what would be the best practical way to ensure people with diabetes get their required intake of sugar? Through fruits. And here’s why.
Fruits: The Ultimate Food For Diabetics
Consuming low-sugar or low-glycemic index (a number given to foods depending on their ability to raise blood sugar levels post meal intake) fruits is the best! Fruits will provide you with roughage, antioxidants, vitamins, and minerals, which is good for proper body functioning.
Plus, the simple sugars or carbs in them are a lot easier for the body to process. Your body needs these healthy sugars. Including fruits in your diet can help in reducing excessive weight by keeping you full for a longer duration.
You may consume it as a quick light snack, as a dessert, juice it or just have it as it is.
But there are certain fruits that are high in sugar or are high-glycemic index fruits. For example, sugar content is high in dried fruits than in fresh fruits. So, you must be careful while picking fruits for consumption.
Here are the top 25 fruits that are ideal for you or your loved one with diabetes:
1. Lime And Lemons
Lime and lemons contain high levels of vitamin C. These fruits also have other nutrients like vitamins A and B, magnesium, sodium, and dietary fiber. The soluble fiber helps regulate the blood sugar level by restraining the amount of sugar taken in by blood. Also, they are low glycemic index fruits, which will prevent a spike in your blood glucose levels.
Cranberries have a good quantity of fiber and antioxidants. They also help in regulating the body’s glucose levels as they have very little sugar in them. Cranberry juice, if taken on a regular basis, can help prevent UTIs that are usually common in people with diabetes (1).
3. Passion Fruit
Passion fruit is rich in vitamin C. The peel of the passion fruit contains soluble fiber, pectin. And pectin benefits people with diabetes by preventing sudden spike in blood sugar levels.
Guavas are another rich source of dietary fiber and vitamin C. With their high fiber and low glucose concentration, guavas promote weight loss and create the feeling of fullness.
The brown fuzz covered fruit, with the millions of seeds within, is a compact source of fiber and vitamin C. Snacking on a kiwi will help you access a healthy dosage of sugar along with other nutrients (2).
Pears can be eaten plain or added to a salad. Whichever way you consume them, they taste great and are packed with nutrients and good fibers (3). The high water content and dietary fiber in pears may help in keeping your hunger pangs at bay.
7. Oranges, Tangerines, And Mandarins
Another great addition to your food plan is oranges, tangerines, and mandarins. These are low-glycemic index fruits and are packed with vitamin C and dietary fiber.
Being abundantly available, let’s not take apples for granted. They happen to cover all the essentials for good health and living. The skin of apples is crammed with antioxidants. Apples also contain high fiber that helps in proper digestion, and works perfectly as a refreshing light snack.
If you are looking for something with limited sweet (sugar) and maximum benefit, then apricot will be your best friend. With low carbs, apricots are nothing short of healthy fruits and make a great addition to the diabetic meal course. Apricots are rich in fiber and vitamin A. But DO NOT consume dried apricots as they contain a higher amount of sugar.
Peaches taste delicious! And it’s great for people with diabetes. Whether you’re looking for vitamins A and C, or are trying to fix your fiber intake, peaches are what you should consider (4).
Cherries possess anti-inflammatory properties, which can be of tremendous benefit for you (5). But keep a check on the number of cherries you consume. When buying cherries, go for those that aren’t high in sugar DO NOT buy canned cherries.
Strawberries are a rich source of antioxidants and essential vitamins. So, they can highly beneficial for you (6).
Grapefruit is packed with a good amount of vitamin C and dietary fiber. It will help keep you satiated for a longer duration and may prevent a high-blood sugar. Avoid artificial or store bought grapefruit juice as the sugar content in it is very high.
High dietary fiber, antioxidants, iron and other minerals can be obtained with concise portions of figs. When consuming dried figs, people with diabetes must make an effort to keep in check the number of figs they eat. Figs are truly a boon when you suffer from diabetes, as they contribute to weight loss with their low glucose content.
Blueberries are like little shots of antioxidants and anti-inflammatory components (7). They are low in glycemic index which is why you should have this fruit.
Watermelons have a lot of useful minerals, fiber and high water content. This is likely to reduce hunger as it will create a feeling of fullness, without raising the blood sugar levels.
Mangoes contain vitamins and minerals, and they provide lot of energy. People would usually shy away from eating mangoes, because of their high carbohydrate content. But, if taken in the right amount, they can be helpful.
Bananas are an excellent source of potassium. In addition to that, they also have a very high percentage of vitamins. Consume this fruit in limited amounts to controlling sugar levels as bananas are high in carbohydrates.
Raspberries are high in fiber, which is good for diabetics (8). They also rich in antioxidants and vitamins.
Red grapes are a good source of dietary fiber, minerals, vitamins and fruit sugar. Because of fruit sugar, grapes are usually not ideal for people with diabetes. But if you practice portion control, you will be able to control the spike in blood glucose levels.
Though high in calories, avocados can be helpful for diabetics (9). They present themselves as exceptional forms of fatty acids and vitamin C. The fatty acids in avocados can bring down glycemic levels in the body.
Cantaloupe is very refreshing and tender. It is high in water, nutrients, and minerals. People with diabetes must keep a constant check on the portion sizes before consumption.
Pomegranates are wonderful sources of iron. They provide various other minerals and nutritional substances for the benefit of our living. Pomegranate juice works wonders in keeping blood sugar levels under control (10).
Plums are no exception to the rule of portion control. Sugar levels can rise considerably if you consume too many plums. But they can also prove to be good for health. Plums are high in sugar, so they can be used to sweeten fruit salads, smoothies, and so on.
Tomatoes are also found to have a great deal of use for diabetics (11). Tomatoes are very low in carbohydrates. They should he eaten raw to reap the full benefit. Avoid consuming tomato sauce and ketchup, as they contain a high amount of sugar and salt.
So, when you have diabetes, it doesn’t necessarily mean everything sweet is bad and should be rejected. A little consideration is required before selecting one’s meals when they live with diabetes. The world of food is still open to you. Just take a little time to understand what proportion of meals to settle for.
Maintaining a healthy diet is easy when it comes to natural ingredients. All it takes is a conscious decision in the correct direction. Diabetes will limit our lives only if we let it.
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