Best fruits for sugar control that help you reduce blood glucose levels and increase insulin sensitivity include lemons, grapefruit, blueberries, blackberries, and apples. You need to eat these 5 fruits on a regular basis. A lot of fruits and vegetables can help with blood sugar control, but some are definitely better than others. Below is an overview of how each of these foods affects blood sugar levels and how to make fruit work for you:
Best Fruits for a Diabetes-Friendly Diet
Forbidden fruit? Not if you make the right choices. These favorites are low-carb, low on the glycemic index, and good for your diabetes diet plan.
When you’re looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table.
Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.
Fiber — which can also be found in some of the best vegetables for diabetes, and in whole grains — can further benefit your health by promoting feelings of fullness and curbing cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management.
So, how do you pick the best fruits for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more.
But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key.
Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you’re using the glycemic index (GI) or glycemic load — measures of how foods affect your blood sugar levels — to make dietary decisions, most whole fruits are a good choice because they tend to lie low on these rankings.
When you have diabetes, these steps will help you keep your blood sugar within a healthy range, thereby lowering your risk of certain diabetes complications, including neuropathy (nerve damage), kidney disease, eyesight issues like glaucoma, cataracts, or diabetic retinopathy, and life-threatening illnesses like heart disease and stroke.
The next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — you can whip it into a diabetes-friendly smoothie or keep it simple and throw it into your bag to munch on while you’re on the go.
Diabetes Diet Tips for The Carb Avoider
1
Berries for a Refreshing Treat and Disease-Fighting Antioxidants
Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they’re packed with antioxidants and fiber. One cup of fresh blueberries has 84 calories and 21 grams (g) of carbohydrates, according to the U.S. Department of Agriculture (USDA). If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt — it makes a great dessert or breakfast for diabetes.
2
Tart Cherries Help Fight Inflammation
One cup of cherries has 52 calories and 12.5 g of carbs, per the USDA, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases, notes a review published in March 2018 in Nutrients. These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.
3
Sweet, Juicy Peaches for Metabolism-Boosting Potassium
Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. It also has 10 milligrams (mg) of vitamin C, which covers 11 percent of your daily value (DV) for that nutrient, and 285 mg of potassium (6 percent of the DV). The fruit is delicious on its own or tossed into iced tea for a fruity twist. When you want an easy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.
4
Apricots for a Scrumptious, Fiber-Rich Bite
Apricots are a sweet summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates, per the USDA. Four fresh apricots provide 134 micrograms (mcg) of your daily vitamin A requirement, which is 15 percent of your DV. These fruity jewels are also a good source of fiber. (Four apricots have 3 g of fiber, or 10 percent of the DV. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.
5
Apples for a Quick Fibrous and Vitamin C–Rich Snack
An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you’re on the go; a medium-size apple is a great fruit choice, with just 95 calories and 25 g of carbs, notes the USDA. Apples are also loaded with fiber (about 4 g per medium fruit, for 16 percent of your DV) and offer some vitamin C, with one midsize apple providing 8.73 mg or about 9 percent of the DV. Don’t peel your apples, though — the skins are nutritious, with extra fiber and heart-protective antioxidants, according to the Harvard T.H. Chan School of Public Health.
6
Oranges for a Juicy, Refreshing Source of Vitamin C
Eat one orange and you’ll get 78 percent of the vitamin C you need in a day (there are 70 mg of C in one medium fruit). This refreshing choice comes in at only 15 g of carbohydrates and 62 calories, per the USDA. One medium orange also contains folate (40 mcg or 10 percent of the DV) and potassium (237 mg or 5 percent of the DV), which may help normalize blood pressure. And while you’re enjoying this juicy treat, don’t forget that other citrus fruits, like grapefruit, are also great choices.
Fruits For Diabetics: 11 Best Choices For You!
The struggle of having a sweet tooth while suffering from diabetes is not uncommon. In India alone, an estimated 77 million adults have diabetes. This number could be as high as 134 million by 2045. Even more concerning is that 57% of these cases go undetected and undiagnosed. If you have diabetes, diabetics fruits are healthy to satisfy your sugar cravings.
Fruits also provide you with essential minerals and vitamins. But, like many myths, one common one is that people with diabetes cannot have fruits. So, here are the best eleven fruits for diabetes and their GI!
Fruits And Their Glycemic Index:
Glycemic Index is an effective tool to monitor one’s blood sugar levels. It measures the spike in blood sugar after consuming a particular food group.
The GI of any edible item can range from 0 to 100, 0 being no sugar spike and 100 representing sugar spike due to pure glucose. Based on these numbers, there are three kinds of food groups:
- Low GI food – Their Glycemic Index is 55 or less.
- Medium GI food – Their Glycemic Index ranges from 56 to 69.
- High GI food – Their Glycemic Index measures more than 70.
Any person with diabetes should consume more low and medium GI food groups. However, this does not mean that high GI food groups are wrong. Or they do not have any nutritional content. It just should be had occasionally and in moderation.
Luckily, most of the fruits that we consume in our everyday lives fall in the low or medium GI range (with a few exceptions). Therefore, even a person with diabetes can enjoy a variety of fruits without affecting one’s health.
Some of the common fruits and their GI values are listed below:
- Banana – 51
- Papaya – 42
- Orange – 43
- Mango – 51
- Apple – 36
- Pineapple (Raw) – 59
- Guava – 78
- Sapota (Cheeku) – 73
The 11 Best Fruit Choices For Diabetic People
Every fruit comes with its unique benefit and nutrition profile. Some fruits are better for your health than others. The fruits that should be on the top of the charts for every diabetic patient are listed below!
1. Kiwi Fruit
Also known as Chinese Gooseberry, kiwi fruit is a native of China and Taiwan. Kiwi has a tangy flavour and acidic taste.
Nutritional Content of Kiwi( per 100 grams):
- Calories – 61
- Total fat – 0.5g
- Cholesterol – 0g
- Carbohydrate – 15g
- Protein – 1.1g
- Fibres – 3g
- Sugar – 9g
Benefits of Kiwi:
Kiwi fruit is rich in vitamin C, vitamin B6, magnesium, calcium and antioxidants.
This Fruit is effective in lowering blood pressure (due to its high potassium content), accelerated wound healing (due to its high Vit K content) and improving bowel movements (due to its high fibre content)
Kiwi fruit is also a rich source of choline, lutein and zeaxanthin. These components help in the prevention of kidney stones. In addition, studies show that kiwi fruit can help prevent and cure colorectal cancer due to its rich fibre content.
Is Kiwi Fruit Good For Diabetic Patients?
It most certainly is! Kiwi has a GI of 50, making it a low GI food group, and its Glycemic Load is as low as 7.7. Therefore, if consumed in moderation, kiwi fruit does not result in an instant insulin spike. Instead, the blood sugar levels rise steadily and to a minimal extent.
The kiwi skin is full of insoluble fibres and a compound ‘inositol’, which makes one’s body more sensitive to insulin and thus, helps in curing diabetes.
Kiwi is also very low in calories and has mostly water weight. Therefore, uptake of kiwi can also help in weight loss and weight management. Optimum weight is the best way to keep one’s sugar levels under check.
Best Ways, Time and Proportion for Kiwi Consumption:
The recommended serving size of kiwi for an average person is about two medium-size fruits (140g or less).
Kiwi can be eaten in both ways, raw and cooked. The best way to have kiwi is to include it as a topping or a side dish in your meals. For example, you can use chopped kiwis on your oatmeal to make it more nutritious or add it to your shakes and salads.
The best time to eat kiwi is in the second half of the day, as kiwi leads to the release of serotonin responsible for managing the sleep cycle. So having kiwis right before bedtime can ensure sound sleep.
2. Papaya
Originated in southern Mexico, papaya has made its place in every household. It is bright orange-yellow inside with a hard greenish-yellow peel.
Nutritional Content of Papaya (per 100 grams):
- Calories – 23.9
- Total fat – 0.16 g
- Cholesterol – 0g
- Carbohydrate – 4.61g
- Protein – 0.42 g
- Fibres – 2.83g
- Sugar – 11 g
Benefits of Papaya:
Papaya is full of antioxidants, fibre, vitamin C, A and E. These three vitamins are potent antioxidants and help prevent increased cholesterol in the arteries. High amounts of cholesterol lead to heart attack, stroke and hypertension.
Constipation is a significant problem in many, especially diabetics. Papaya has papain, an enzyme that aids in digestion. In addition, the fibre and water content in papaya also improves digestion. Therefore, consuming papaya provides relief from constipation.
Papaya contains a range of antioxidants, flavonoids and phytonutrients. In addition, they are responsible for preventing toxin buildup in the body. Thus, papaya plays a role in fighting against cancer.
Is Papaya Good for Diabetic Patients?
Papaya offers a wide range of health benefits. It is low in glycemic index and has a powerhouse of antioxidants.
Papaya is low in calories, but it has high amounts of essential vitamins like A, B, C and E. In addition, it has minerals like copper, magnesium, potassium and lycopene. Also, folate, lutein, pantothenic acid make papaya suitable for people with diabetes. But, of course, when eaten in the correct amount.
Best Ways, Time and Proportion for Papaya Consumption:
The best way to consume papaya is as a filler. It should be peeled and chopped. The best time to have papaya is during the daytime, preferable as a mid-morning salad.
A quarter of regular-sized papaya is the correct proportion of papaya to consume.
3. Apple
Native to central Asia but universally accepted, apples are not the ‘forbidden fruits’. Instead, it’s a part of many cuisines worldwide. Apples certainly have many benefits.
Nutritional Content of an Apple (per 100 grams)
- Calories – 52
- Fat – 0.2g
- Cholesterol – 0g
- Carbohydrate – 14g
- Fibres – 2.4g
- Sugar – 10g
- Proteins – 0.3g
Benefits of Apple:
Polyphenol in apples fights many diseases. In addition, apples are a rich source of vitamin C and magnesium. They also carry the very potent ‘polyphenol’. Hence the saying that an apple a day keeps the doctor away.
The soluble fibres in apple skin are also known to promote gut health Flavonoids lend apples great antioxidants and anti-inflammatory properties.
Overall, apples are beneficial for your skin, heart, and gut health. Studies have also found that regular intake of apples helps fight and prevent cancer.
Is Apple Good For Diabetic Patients?
There is no reason for a diabetic person to shy away from apples. On the contrary, with a GI of 36 and a Glycemic Load of 6, apples have very low sugar content and are thus very healthy.
Doctors have established that people who consume apples regularly have a 28% lower possibility of suffering from type 2 diabetes. That is because polyphenols in apples prevent the wear and tear of beta cells responsible for insulin production.
Apples are also excellent for weight loss as they are not very calorie-dense yet full of fibre and volume. Their probiotic properties also aid weight loss. Weight loss is the best way to manage diabetes.
Best Way, Time and Proportion for Apple Consumption:
Recommended serving of apple is one medium-size apple (150 grams). It will provide you with 95 calories, 25 grams of carbohydrates, and 19 grams of sugar.
Apples are best when consumed in the morning as the pectin present in the skin aids proper digestion throughout the day. It also keeps you full for longer and lessens your calorie intake.
Eat apples raw and with skin as cooking them could destroy their minerals and vitamins. Instead, one should try to consume the skin with the apple flesh as the skin is a storehouse of pectin, fibres and flavonoids.
4. Oranges
One of the most beloved fruits from the citrus family, oranges are famous for their tangy taste. Additionally, they are full of nutritional benefits!
Nutritional Content of Oranges (per 100 grams):
- Calories – 47
- Fats – 0.1g
- Cholesterol – 0
- Carbohydrate – 12g
- Protein – 0.9g
- Sugar – 9g
Benefits of Orange:
Oranges are an excellent choice as they are brimming with vitamin C and fibres. The potent ones are lignin, cellulose and hemicellulose.
Oranges are rich in folate, which have proven effective against kidney stones. In addition, the component ‘hesperidin’ is potent against heart disease and cholesterol management.
Oranges also help in the prevention of anaemia. While not a very rich source of iron, the citric acid in oranges enables the cells to absorb iron more efficiently.
Is Orange Good for Diabetic People?
Oranges pose no threat to a diabetic patient. On the contrary, with their high fibre and nutrient contents, oranges should be your go-to fruit.
The GI of orange is as low as 31-51, and the Glycemic Load is around 5. These values indicate that oranges are safe for diabetic people, and their consumption will not affect their blood sugar levels.
Best Way, Time and Proportion for Orange Consumption:
The ideal serving size of orange should be around 154 grams (one medium-size orange), providing you with about 80 calories, 18 grams of carbohydrates, and 14 grams of sugar.
The best way to have orange is to have it whole, as the fruit’s skin carries most of the nutrients. However, having oranges in their juiced form will remove the rich fibre content. One should also avoid packed or canned oranges containing added sugars and preservatives.
The best time to indulge in oranges is between meals. Avoid oranges on an empty stomach as citric acid might lead to acidity and bloating. Oranges should also be avoided as a dessert after a heavy meal because the acid can release stomach enzymes that interfere with your digestion.
5. Peaches
Peaches are famous all around the globe for their sweet and zesty flavour. But their goodness is not just limited to the taste, and they have more benefits than you can fathom!
Nutritional Content of Peaches (per 150 grams):
- Calories – 150
- Protein – 1g
- Fats – negligible
- Cholesterol – 0
- Fibre – 2g
- Sugar – 15g
Benefits of Peaches:
Peaches are full of potassium and antioxidants. As a result, they are also a rich source of vitamin C. The antioxidant properties of peaches are so potent that it starts showing their effect in 30 minutes of consumption.
Peaches are extremely rich in carotenoids and caffeic acids. These components have anti-cancerous properties. In addition, the rich fibre content of peach skin also aids digestion and promotes gut health.
Peaches are great for improving skin texture as they help the skin retain moisture and protect against UV damage.
Are Peaches Good For Diabetes?
Peaches are an excellent choice, whether you have diabetes or not. The Glycemic Index and Glycemic Load of peaches are 28 and 3, respectively. These values are considerably low and safe.
Peaches are rich in insoluble fibres that add bulk to stool and thus makes bowel movement easy. Therefore, peaches can help relieve constipation, a common complaint in diabetes patients.
Peaches also have loads of bioactive compounds, which increases metabolism. In addition, peaches have few fats, making them great for weight loss and diabetes management.
Best Way, Time and Proportion for Peach Consumption:
The recommended portion for peach is about one medium-sized peach, roughly 150 grams. One such peach contains 59 calories, 14 grams of carbohydrates and 13 grams of sugar.
The best way to have a peach is to have it raw, in its natural form. It is advisable to consume unpeeled peach and refrain from consuming packed or canned peach products because of high sugar contents and external additives.
Due to its acidic nature, do not have peaches on an empty stomach or first thing in the morning. However, peaches can be a great addition to almost all your meals. Add them to your shakes, smoothies and salads.
6. Blackberries
Blackberries are a staple in Asia, Europe, North and South America, and we love them for their sweet, juicy and tangy taste,
Nutritional Content of Blackberry (per 100 grams):
- Calories – 43
- Fats – 0.5g
- Cholesterol – 0g
- Carbohydrate – 10g
- Protein – 1.4g
- Fibre – 5g
- Sugar – 4.9g
Benefits of Blackberry:
Blackberries are a viable source of vitamin C, iron, calcium and magnesium. These nutrients can heal wounds quickly, improve skin health, fight against the common cold and prevent scurvy.
The magnesium in blackberry also improves brain health. It is essential for boosting immunity while enhancing bone growth and development and boosts immunity.
Is Blackberry Safe For Diabetic Patients?
Blackberries are amongst the best fruits for diabetic patients. Therefore, with a glycaemic index of 25 and glycaemic load of 2.02, consumption of blackberry is not going to have any significant changes in the blood sugar levels.
Blackberries are also a rich source of polyphenols and soluble fibres, which help keep blood sugar levels in check.
Best Way, Time and Proportion for Blackberry Consumption:
The ideal serving size of the fruit is one cup (154 grams). It will roughly provide you with 62 calories, 13.7 grams of carbohydrates and 7 grams of sugar.
The best time to have blackberries is at breakfast. The dietary fibre will keep you full for longer and aid proper digestion. Do include them in your oatmeal, pancakes, smoothies and sandwiches. Remember to keep the portions under check.
Fruits for Diabetics: 10 Diabetic Friendly Fruits for Managing Blood Sugar Levels Better
Fruits for diabetes: The key is to eat a wide variety to keep your body toxin-free benefiting from their important role in detoxification.
Fruits for Diabetes: Here are the fruits which Diabetics can consume.
Highlights
- Diabetes is a condition marked by elevated sugar levels
- Diabetes is a common condition
- Diabetes has no known cure as of now
Diabetes mellitus (DM) commonly referred to as Diabetes, is a chronic disorder. It occurs when the pancreas does not secrete enough insulin or when the cells of the body become resistant to insulin. In either case, the blood sugar cannot get into the cells for storage, which then leads to serious complications. Diabetes, perhaps more than any other disease, is strongly associated with the western diet, as it was uncommon in cultures consuming a ‘primitive diet’. However as cultures switch from their native diets, to the foods of commerce; their rate of diabetes increases eventually reaching the proportions seen in the western societies. However, what’s alarming is the fact that India Is home to 62 million diabetics and the number is estimated to be 100 million by 2030.Obesity is seen as one of the major contributing factors to the development of insulin resistance in approximately 90% of the individuals with type-2 diabetes. In most cases, achieving ideal body weight is associated with the restoration of normal blood sugar levels. Hence dietary modifications and treatment are fundamental to the successful treatment of both type 1 and type 2 diabetes.
There are some specific foods that have been shown to produce positive effects on blood sugar control. These foods have a low glycemic index and glycemic load and are high in fiber.
When it comes to diabetics eating fruits, there is a lot of confusion and information is very misleading. Just remember that moderation is the key here.
Fruits for diabetics: When it comes to diabetics eating fruits, there is a lot of confusion . Photo: iStock
TIPS TO ENJOY FRUITS IF YOU ARE DIABETIC:
– Always eat fruits that are fresh, local and in season.
– Eat fruits that have a low glycemic index.–Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack.
– Fruits with high glycemic index should be eaten only in moderation.
– Eat fruits with some nuts and olives to balance the glycemic load.
– Sprinkle fruits with cinnamon which is very helpful in balancing blood sugar levels.
– Grind whole flaxseeds in a coffee grinder and sprinkle over fresh fruit to balance sugar levels.
– Never consume fruit juice as it’s robbed of all the fiber and would spike blood sugar levels.
– Diabetics should not eat cooked fruits always eat raw fruits to reap the benefits.
List of Foods For Diabetics
Pomegranates:Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases. So feel free to enjoy these red pearls with such powerful phytochemical compounds.
Fruits for diabetics: Pomegranates contain the richest combinations of antioxidants. Photo: iStock
Grapes:Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind.
Fruits for diabetics: grapes are a good choice keeping its nutritional profile in mind. Photo: iStock