Fruit Around for Diabetics- 10 Best Fruits
When we come across the word Diabetics, a list of prohibited food comes to our mind. We also consider fruits as a no-no for them as fruits contain natural sugar. We need to understand that there is a particular glycemic index and glycemic load rating that these patients need to monitor so as to control the amount of carbohydrate they are taking which are in turn converted into blood sugar. Scientifically, the best suitable glycemic index for diabetics is below 50. But generally there are three levels
Low: 55 or below; Moderate: 56 to 69; High: 70 and above
There is one more term Glycemic load, that’s an estimation of the food-blood sugar effect. Every person’s body responds to or tolerates carbohydrate choices and amounts differently, however GL gives a fair idea about which all foods to be consumes safely.
Here we are making a list of fruits which can be consumed by patients with diabetes as well as someone with high blood pressure. The most important thing to be kept in mind is “portion size”.
Apples have a glycemic index 38, which makes them very much consumable by diabetic patients. We all know the proverb “An apple a day keeps the doctor away”. Apples are full of Vitamin C, Calcium, Iron, Antioxidants and fibers.
No doubt apples are good for everyone, however as they are fat-free, cholesterol-free and sodium-free they hold a special value for diabetic patients.
One of the common drug given for Diabetic treatment is metformin, it keeps the blood sugar level low. The exact same effect is seen in several researches due to consumption of grapefruit juice. It improves insulin sensitivity and helps in stabilizing blood sugar level. It also helps in weight loss. The glycemic index of this fruit is as low as 25.
Cherries can be really helpful in treatment of diabetes. Tart cherries contains chemical that boost insulin, which in turns help in controlling blood sugar levels. That chemical is known as anthocyanins, it gives bright red color also to the fruit.
If a diabetic patient controls his overall carbohydrate intake for a day, h can take up to 3/4th cup of peeled guava every day. Guava has high vitamin A, C and fiber. It helps in controlling diabetes and has fairly low GI. These patients generally have a complaint of diabetes, guava can really help in getting rid of constipation. It also lowers the chance of developing type-2 Diabetes.
There is no doubt that pears are generally sweet, but not all sweet fruits have a bad effect of spiking blood sugar level. Pear has a treasure of vitamins and minerals. It has high fiber contain which is really good for diabetics, also contains minerals like calcium, iron, potassium and magnesium and vitamins like E, K, C, folate, Beta –carotene, lutein, choline and retinol. It has low carbohydrates and low calories.
These fruits belong to a same family, they help reducing obesity and hence in turns help in fighting against heart problems and diabetes.
They contain considerable amount of vitamin C and are fat free, sodium free and cholesterol free. The excessive thirst and frequent urination problems common among diabetic people can also be controlled by this fruit.
Prune has a Glycemic Index as low as 29. Prunes have many nutrients. It Contains lot of soluble fiber, copper, anti-oxidants and vitamin A. Fiber in this fruit helps you normalize the blood sugar conditions by reducing digestion. Prunes also support people to lose weight by allowing foods to remain in the stomach longer. It is also a natural laxative.
Watermelon has high Glycemic Index but low glycemic load because it has low carbohydrate, it has a very less impact on blood sugar levels however the high potassium contains in this fruit makes sure it guards your kidneys. It also contains an antioxidant called lycopene which safe guards you against heart disease and nerve failure. Watermelon also helps in reducing and maintaining blood pressure.
Although The Glycemic Index of Papaya is not very low, however it has a very rich content of natural antioxidants makes it a good choice for patients with diabetes. As we all know Diabetic patients are very prone to many ailments like hart problem or nerve damage, because of fluctuating blood sugar levels. Papaya can really be helpful in controlling future cell damage.
Avocados have a low glycemic Index. They are very good in reducing risk of heart diseases and chances of stroke in patients with heart diseases. It has fats which are mostly monounsaturated fatty acids (MUFAs), which have been shown to raise “good” HDL cholesterol. Avocados are high on protein and low on sugar levels. These MUFAs can even help in improving insulin sensitivity.
Here are few TIPS for diabetics to freely enjoy having fruits:
– Rather than going for imported fruits you should always prefer seasonal and local fruits, consume it fresh and raw.
– Eat fruits in moderation and have knowledge of their glycemic index. The low GI the better.
– Nuts and olives can help you balance the glycemic load.
– Two best seasonings with fruits, that even balance blood sugar levels and enhance taste are cinnamon and
flaxseeds. Flaxseeds can be sprinkled whole or grind and used.
– Try to take fruits as mid day or post meal snacks, rather than along with meal
– Don’t go for juices because it will loose the benefit of fiber.
– Always keep count of carbohydrate intake in your meal plan.
Enjoy your fruits, they have lot of goodness. Hope your favorite fruit has made it to the list.