Fruits for Diabetic people provides you with a list of fruits that are most beneficial for diabetic patients. Fruits are the gift of nature they are delicious, healthy, and nutritious. They are a natural food that reduces allergies, inflammation, and a host of other diseases. They can help in improving your digestive system and also prevent cancer. Fruits add flavor to your diet but make sure you use fruits that are low in sugar. When you purchase fruits, look for diabetic-friendly fruits like berries, cherries, grapes, etc.
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Fruits for Diabetes Patients
Monitoring your sugar levels and limiting the intake of sugar is an essential parameter of the management of diabetes. Most often, following this protocol is difficult as it dissatisfies your sweet tooth. What if you can limit your sugar intake and still satisfy your sweet tooth? Amazed..!! Here we have got you 10 fruits that are low in sugar content and therefore keep blood glucose levels in control.
10 Best fruits for Diabetic Patients
Papaya
Papaya is a summer fruit that can provide a lot of benefits to your health. It is low in sugar content and yet tastes sweet. Any part of this fruit can be eaten whether it’s the seeds or the pulp. Papayas are rich in antioxidants and fiber, thereby preventing cell damage. It is a low-calorie fruit and therefore also aids in weight loss. These are rich in folate, vitamin B, magnesium, potassium, and fiber making them a perfect fruit for diabetics.
Plum
Plums are one of the most diabetic-friendly fruits. It is low in glycemic index and takes a longer time to break down the sugars in the body, thereby, reducing the risk of an increase in the blood sugar level. The fruit is packed with nutrients and decreases insulin resistance in the body. Plums also contain a lot of fiber which also helps in controlling sugar levels.
Berries
Berries like raspberries, strawberries, blackberries, or blueberries are excellent for people with diabetes. According to the US Department of Agriculture, raspberries contain approximately 5 grams of sugar per cup, sugar content in strawberries and blackberries is 7 grams per cup. These berries are rich in antioxidants, nutrients, and phytonutrients that help in the low absorption of glucose. Berries also contain anti-inflammatory properties, vitamin C, and fiber.
Kiwi
According to the US Department of Agriculture, this green fleshy fruit contains approximately 6 grams of sugar per kiwi. Kiwis are rich in vitamin C and low in sugar. These have a glycemic index of only 49, which means it takes a longer time for them to convert to glucose in your body. Having kiwis in the morning can reduce the sugar uptake in the blood. This is because of the high fiber content in kiwis that has a higher water-holding capacity. Therefore, on consumption, the fruit absorbs water and thickens into a gel, thereby slowing down the process of sugar conversion.
Cherries
According to the USDA, one cup of cherries contains approximately 52 calories or 12.5 grams of carbohydrates. Cherries are very efficient in fighting inflammation. According to research, cherries are packed with antioxidants and can help in the treatment of cancer, heart disease, and other diseases as well. You can have cherries in any form, that is, canned, fresh, frozen, or dried but be sure to check the label for added sugar.
Peaches
Peaches are an excellent source of nutrition that contain approximately 59 calories, 14 gm carbohydrates, 10 mg of vitamin C, and 285 mg of potassium as per USDA. They can be consumed in many forms like raw fruit, smoothies, or flavored iced tea as well. Although peaches contain carbohydrates, the other nutrition contained in the fruit compensates for the carbohydrate content. Peaches also contain bioactive compounds that help fight obesity and cardiovascular problems which may arise due to diabetes. Peaches are also rich in other nutrients like fiber, potassium, and vitamins A and C.
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Apples
As we all know, apples are one of the most healthy fruits. Apples should be included in everyone’s diet as they help fight many diseases and symptoms. Apples contain soluble fibers, vitamin C, and various other nutrients as well. Although apples also contain carbohydrates, fiber content and antioxidant properties help in stabilizing blood sugar levels.
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Oranges
The vitamin C-rich fruit, that is, orange is another great fruit that will satisfy your sweet tooth without adding any extra calories and sugar to your diet. Oranges contain approximately 12 grams of sugar per fruit and less than 70 calories. Since carbohydrates are also rich in fiber content, they take time to break down into sugar. It is always recommended to consume oranges in raw form and not as juice.
Pears
Adding pears to your diet can be a wise choice due to their high fiber content, that is, approximately 5.5 gm fiber. Pears are a pack of nutrients including calcium, iron, minerals, magnesium, potassium, vitamin C, lutein, folate, beta-carotene, choline, and retinol. The skin of pears is high in fiber content which reduces the risk of cholesterol and obesity issues.
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Apricots
Apricots can act as an alternative to your sweet cravings. It is a sweet summer fruit that contains approximately 17 calories, 3 grams of fiber, and 4 gm carbohydrates as per the USDA. Avocados also contain healthy fats that satisfy your craving and also benefit your health. Apricots have a glycemic index of 32 and a glycemic load of 9 which means that apricots will take a longer time to convert to sugar. Apricots also provide you with one-fourth of your daily copper requirement and are also high in vitamins A and E.
What You Should Know About Fruit for a Diabetes Diet
If you have type 2 diabetes, you know how important it is to pay attention to your carbohydrate consumption. When you eat carbs, your body turns them into sugar, directly impacting your blood sugar levels.
Since fruit tends to be rich in carbs — primarily the simple sugars, glucose, and fructose — does it have a place in a diabetes eating plan?
The answer is yes, fruit is an excellent way to get nutrition while satisfying your sweet tooth, according to the American Diabetes Association (ADA). The ADA advises you to count fruit as a carb in your meal plan.
What are the best fruit choices?
The best choice is fresh fruit, according to the ADA. They also recommend frozen or canned fruit that does not have added sugars. Check the food labels for added sugar, and be aware that sugar has many different names on labels. This includes cane sugar, inverted sugar, corn sweetener, dextran, and high fructose corn syrup.
A 2013 study published in the British Medical Journal concluded that the consumption of whole fruits, apples, blueberries, and grapes is significantly associated with a lower risk of developing type 2 diabetes.
What is the correct portion size?
The Mayo Clinic indicates that a serving size depends on the fruit’s carb content. One serving of fruit contains about 15 grams of carbs.
Fruit servings that have about 15 grams of carbs include:
- 1 small piece of fresh fruit (4 ounces)
- ½ cup of canned or frozen fruit (no sugar added)
- 2 teaspoons of dry fruit such as dried cherries or raisins
Other serving sizes that have about 15 grams of carbs include:
- ½ medium apple
- 1 small banana
- 1 cup cubed cantaloupe or honeydew melon
- 1 cup blackberries
- ¾ cup blueberries
- 17 small grapes
- 1 cup raspberries
- 1¼ cup whole strawberries
What about fruit juice?
One-third to one-half cup of fruit juice is about 15 grams of carbs.
The research results about fruit juice and diabetes are mixed:
- A 2013 study that tracked thousands of people over a number of years concluded that the greater consumption of fruit juices is significantly associated with a higher risk of type 2 diabetes.
- A 2017 study of random controlled trials suggested that the consumption of 100 percent fruit juice is not associated with an increased risk of diabetes. However, the study also notes that more detailed research is needed to understand the effect of 100 percent fruit juice on the regulation and maintenance of blood glucose levels.
The ADA recommends only drinking juice in small portions — about 4 ounces or less a day. They also recommend checking the label to be sure it’s 100 percent fruit juice with no added sugar.
In general, eating the whole fruit with dietary fiber is recommended over juice. The fiber in whole fruit delays digestion. This delay will not only help you feel full, but it will also not spike blood sugar levels as quickly as if you had consumed the fruit in juice form.
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DIABETES – 7 FRUITS TO AVOID WHICH CAN RAISE THE RISK OF BLOOD SUGAR SPIKES
Fruit should be included as part of a healthy diet. Not only are they packed full of vitamins and minerals, but most are low in calories, making them the perfect healthy snack.
But it turns out there are certain fruits that are considered “dangerous” for people with diabetes, as they have a high glycaemic index.
According to the NHS, more than 4.9 million people in the UK suffer from the disease. Diabetes is a lifelong condition, that causes a person’s blood sugar level to become too high, meaning their body can not properly break down glucose.
Diabetes is classified into two types – one and two. Type one occurs when the cells that produce insulin, which regulates blood sugar levels are broken down by the body.
Type 2 diabetes is much more common and the raised blood sugar levels are usually caused by being overweight or not exercising enough. This is much more common in the UK, as 90 percent of adults with diabetes will have type 2.
It is recommended for people with diabetes to include a range of fruit in their diet, but health experts have advised patients to be wary of fruits that have a higher glycaemic index (GI).
What is the glycaemic index?
The GI is a rating system to show how quickly foods containing carbohydrates affect your blood sugar level when eaten on their own.
Diabetes.co.uk explains: “High GI foods break down very quickly causing blood glucose levels to rise sharply. People with diabetes refer to sharp rises in blood sugar levels as ‘spikes’ in blood sugar.
“Furthermore, for those who produce their own insulin, high GI foods can force the body to try to produce a surge of insulin to counteract the fast-acting carbohydrates and a common consequence of this is a feeling of hunger within two to three hours, which can leave the dieter craving more food.”
It warns: “For people with diabetes, this can be particularly dangerous as the ability of the body to control blood glucose levels is reduced or non-existent.”
High GI fruits diabetics should avoid
According to Diabetes.co.uk, high-GI fruits include:
- Bananas
- Oranges
- Mango
- Grapes
- Raisins
- Dates
- Pears
Foods with a lower GI include plums, berries, kiwi fruit, berries, and grapefruit. According to the NHS, lower GI foods are recommended for diabetes patients, but eating a balanced diet is also important.
They said: “Some low GI foods, such as wholegrain foods, fruit, vegetables, beans, and lentils, are foods we should eat as part of a healthy, balanced diet. However, using the glycaemic index to decide whether foods or combinations of foods are healthy can be misleading.
“Foods with a high GI are not necessarily unhealthy and not all foods with a low GI are healthy. For example, watermelon and sometimes parsnips are high GI foods, while chocolate cake has a lower GI value.”
Diabetes.co.uk explained: “As low GI foods tend to break down more slowly, they are less likely to cause a rapid increase in blood sugar levels compared to high GI foods and therefore they are a better option for keeping stable blood glucose levels.
“Favouring low GI foods over high GI foods leaves you feeling more satisfied over a longer period of time, and less likely to feel hungry before the next meal.”
Other examples of high-GI foods include:
- Sugar and sugary foods
- Sugary soft drinks
- White bread
- Potatoes
- White rice
The Best and Worst Foods For People With Diabetes
There’s no universal diabetes diet, but there is overarching guidance you can follow.
If you have diabetes, keeping your blood sugar levels within their target range is key to managing the disease. Along with exercise and, if prescribed, medication, diet plays a central role in controlling your blood sugar.
But there is no one-size-fits-all approach to eating with diabetes. People have their own cultural traditions, food preferences, dietary restrictions, and life schedules. People’s blood sugar may also respond to food differently.
Needless to say, there are many factors that can dictate your eating plan for diabetes. But, generally, there are foods that are considered good for diabetes and others that you might want to limit.
Good Foods for Diabetes
Eating nutrient-dense foods can help in managing diabetes. These are foods that are rich in things like fiber, water, vitamins, minerals, and antioxidants.
Eating nutrient-dense foods in appropriate portions can aid in reaching and maintaining body weight goals—a factor in diabetes. Nutrient-dense foods can also help you stay within your target blood glucose goals, a key to managing diabetes.
These nutrient-dense foods should come from all the food groups. In fact, variety is key. Overall, eating a variety of healthful foods from all food groups can delay or prevent diabetes complications.
Here are the food groups you should work into your diet, including standout options in each group.
Fruit
The glycemic index helps determine the potential that a carbohydrate food, like fruit, has to raise blood sugar. The lower the glycemic index, the less likely a food is to cause blood sugar spikes.2 Most fruits have a low glycemic index in part because of their fiber content.
Fiber is the indigestible part of carbohydrates that slows down glucose absorption and helps you feel full. That means foods high in fiber can help control blood sugar.
Fruit may even help prevent diabetes in the first place. One study showed that blueberries, grapes, and apples were associated with a lower risk of type 2 diabetes. In addition, some research suggests that a wider variety of fruit can even reduce the risk of diabetes.
When selecting fruit with diabetes in mind, go for ones that are fresh, frozen, or canned and that don’t have added sugars.
Not all fruit has the same effect on blood sugar, though. Some fruit is actually higher on the glycemic index, including:
- Melon
- Pineapple
- Some dried fruits
- Dates
- Raisins
- Sweetened cranberries
That doesn’t mean you can’t eat them. When choosing fruits that have a higher glycemic index, it is usually best to pair them with healthy fat and protein. Doing this can slow down how quickly the carbohydrates in fruit are metabolized. That way, compared to the rest of the meal, the fruit’s glycemic index doesn’t have as much of an effect.
In general, eating any fruit will likely increase your blood sugar—what varies is by how much. That’s why it’s healthy to eat fruits in moderation. The U.S. Department of Agriculture recommends about 2 cups per day for adults. Especially with diabetes, you should be mindful of the types of fruit you consume and other sources of carbohydrates in your diet.
Vegetables
Vegetables are classified under two main categories: starchy and non-starchy. Those that are considered starchy vegetables have more starch, a type of carbohydrate, than non-starchy vegetables.
Both types of vegetables have benefits, but it is non-starchy vegetables that should make up half of your plate.
Non-starchy vegetables are not only low in carbohydrates, but they also provide fiber, vitamins, minerals, and antioxidants—all of which can help in managing diabetes. Non-starchy vegetables include:
- Carrots
- Peppers
- Tomatoes
- Onions
- Eggplant
- Asparagus
While all non-starchy vegetables can be beneficial, cruciferous vegetables in particular can be a top option because of their antioxidant and anti-inflammatory effects.
A meta-analysis of past studies found a 13% lower risk of type 2 diabetes with high cruciferous vegetable intake. Cruciferous vegetables also contain prebiotics which is important for gut health, and having a healthy gut is related to better blood sugar control. Cruciferous vegetables include:
- Arugula
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Kale
- Radish
- Turnips
- Watercress
Just because starchy vegetables have more carbohydrates than non-starchy vegetables doesn’t mean you can’t eat them. Starchy vegetables include butternut squash, sweet potatoes, peas, corn, and white potatoes. These foods also contain fiber, antioxidants, and other nutrients that are important for health such as vitamins A and C and potassium.
But because of their higher carbohydrate content, it’s better to monitor your portions to ensure your blood sugars are in good control. Consider keeping starchy vegetables and other higher carbohydrate foods (like grains, rice, and fruit) to about a quarter of your plate at a meal.
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Whole Grains
Any food made from wheat, rice, oats, cornmeal, or barley, is a grain product. There are two types of grains: whole and refined.
Whole grain means that the grain is intact and contains all its parts: bran, germ, and endosperm. Refined grain means that the grains have gone through a process so that their bran and germ have been removed. After this removal, refined grains can be enriched with essential vitamins and minerals, but the fiber is not added back in.
When choosing grains, it is optimal to keep about half of your grain choices whole grain.13 Whole grains have a higher fiber content as well as more minerals like iron, magnesium, and selenium than refined grains.
Research has shown that whole grains can help improve blood sugar control. Whole grains can also have a positive effect on body weight, lipid profile, and other cardiometabolic risk factors in adults with diabetes.
Whole grain sources include:
- Brown rice
- Barley
- Buckwheat
- Quinoa
- Millet
- Rye
- Wheat berries
- Whole wheat pasta
- Whole grain bread
- Oats
Refined grains—such as white pasta, white rice, and white bread—can increase blood sugars more quickly because they don’t contain much fiber.
This doesn’t mean that you can never eat foods made of refined grains. But if you choose to eat them, pair them with a vegetable and protein for a more well-rounded meal.