Fruits for sugar patients in India are some of the most beneficial, because fruits come with a wide variety of vitamins and minerals. Fruits are rich in natural sugar, but they don’t end up adding to the total sugar stored by the body. You can gain good amount of fruits with only little consumption of fat.
Diabetes Diet: Best Low Sugar Fruits Diabetics Can Enjoy
Diabetes Diet: Diabetics are often told to be extra careful of their diet. They are advised to load up on fruits, as they are rich in antioxidants and anti-inflammatory compounds, which are crucial in diabetes management
Diabetes: Here are Low Sugar And Low GI Fruits That You Can Include In Your Diet
Diabetes Mellitus has become one of the most common ailments in the world today. Diabetes currently affects over 425 million people worldwide. In 2017, over 72.9 million cases of diabetes were reported from India. Diabetes is condition marked by elevated blood sugar (glucose) levels. Previous studies have linked diabetes with kidney complications, obesity and heart diseases. Diabetics are often told to be extra careful of their diet. They are advised to load up on fruits, as they are rich in antioxidants and anti-inflammatory compounds, which are crucial in diabetes management. Now, all fruits come with their own range of benefits, and one should ideally include fruits of all colours in their diet for maximum antioxidants. These colourful fruits also add essential nutrients such as vitamins to our diet. But diabetics need to be a little careful here. While most fruits are incredibly healthy and necessary for our daily diet, fruits like mango, chikoo, musk melons and grapes are a tad high on sugar content too.
These sugars are natural sugars and not the dangerous kind that you find in your aerated beverages and candies that are known to spike sugar levels. You can have these fruits, but it is better to consult your doctors before you take them and practice moderations. What you can have instead without much worrying are fruits low in glycaemic index. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbs with low GI value (55 or less) are digested, absorbed and metabolised slowly and cause a gradual rise in blood glucose. Since these fruits are high in fibre, they also keep you full for long and prevent cravings, thereby aiding weight loss.
Here are Low Sugar And Low GI Fruits That You Can Include In Your Diabetes Diet
1. Guava
Guava is very rich in dietary fibre that helps ease constipation (a common diabetic complaint) and can lower the chance of blood sugar spike. The rich fibre content of guavas can keep indigestion at bay.
2. Peaches
A 100-gram serving of peaches contains 1.6 grams of fibre. Fibre ensures slow release of sugar into the blood stream. You can have them in the form of salad.
3. Kiwi
The tangy and delicious fruit is filled with antioxidants such as vitamin A and C. Eating kiwi also helps slow release of glucose, which further keeps the risk of blood sugar spike at bay.
4. Apples
An apple a day could do wonders for diabetes management. A storehouse of both soluble and insoluble fibre, apples may help regulate your blood sugar levels and prevent fluctuations too. It’s best to have apples raw and fresh.
5. Oranges
The American Diabetes Association has listed citrus fruits among Diabetes superfoods. According to the association, citrus fruits like oranges, grapefruits and lemons are full of fibre, vitamin C, folate and potassium, which would help benefit a healthy diabetic eating plan.
Include these fruits in your diet and manage diabetes naturally. But, make sure to consult your diabetologist before adding any fruit to your diet. The natural sugars in fruits may be better than added sugars but even these may cause harm in some cases. It is best to take expert advice and only then make major changes to your diet.
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.
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.
Apples:Diabetics should feel free to eat apples. In fact, apples along with blueberries and grapes are especially beneficial for reducing the risk of type 2 diabetes according to the American journal of clinical nutrition.
Blueberries:Blueberries get their deep pigment from anthocyanins, a type of flavonoid, known particularly to lower the risk of diabetes.
Strawberries:Strawberries have low- glycemic index hence it’s slowly released in the blood stream as glucose. It can also improve immunity, has cancer fighting ability and increases metabolism, which in turn helps you lose weight.
Guava: It’s a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes.
Watermelon:The high potassium content makes watermelon one of best fruits for proper kidney functioning which in turn keep your blood uric acid levels on the lower side. This prevents kidney damage especially if you are diabetic. Also, diabetes can cause nerve damage but lycopene found in watermelon really helps reduce the effect.
Cherries:Cherries like blueberries contain anthocyanins that pump the cells insulin production by 50%. The day is not far when anthocyanins might be the building blocks for new diabetes treatments. So include cherries as a part of your healthy diet.
Papaya:Natural antioxidants within the fruit make papaya a great choice for diabetics. Diabetics are prone to many ailments, including heart or nerve damage caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage for a better and longer life span.
10 best low-sugar fruits for diabetics
Keeping a track of daily sugar intake is good for everyone, but it is very essential for people with diabetes! Diabetics are always recommended to cut-off on sugar and eat a healthy and balanced diet. People with diabetes often believe that eating fruits can also raise their blood sugar levels, but, it is completely a myth! Fruits are a great source of a variety of nutrients and are a very healthy way to satisfy your hunger pangs. However, the majority of the fruits contains high amounts of sugar but there are some which are not harmful to diabetics because they have a low sugar content. The glycemic index of any food item determines if it is good for diabetes or not! For example, if a food has a low GI value then, it doesn’t raise the blood glucose levels inside the body!
So, if you are a diabetic and have a sweet tooth then, don’t worry you won’t miss out on fruits, at least! Yes, that’s right! Here, in this article, we have created a list of 10 best low-sugar fruits which can satiate your sugar cravings without actually increasing your blood glucose levels. Read on to find them out!
1. Oranges
Enjoy this vitamin C rich juicy treat without any worries as it won’t hike your blood sugar levels! A medium orange has only 12 grams of sugar and just 70 calories! It also contains potassium and folate which helps in normalizing the blood pressure.
2. Grapefruits
Another citrus fruit on the list is grapefruit. A medium sized grapefruit contains only 9 grams of sugar. So, have it for breakfast or as a snack but, make sure that you eat it in moderation.
3. Raspberries
With a surprisingly low amount of sugar, this fruit is the best for satiating your sweet tooth! One cup of raspberries contains only 5 grams of sugar and loads of fibres, yes, that’s true! So, this berry will make you feel full for long hours and won’t even increase your glucose levels!
4. Kiwis
Who doesn’t like the sweet and sour taste of kiwis? These fuzzy green fruits are rich in vitamin C and have a very low amount of sugar. With just 6 grams of sugar per fruit, this fruit indeed deserves a place in your daily diet!
5. Avocados
Avocados are naturally low in sugar, with just 1 gram of sugar per fruit, avocados are very healthy for diabetics. They also lower the level of bad cholesterols in the body that helps in protecting the heart.
10 fruits diabetics should eat and why they are important for you
10 Diabetes-friendly Fruits To Keep Your Blood Sugar In Control
In diabetes, most of the time, diabetics are told to manage their blood sugar levels by avoiding sugary items. However, fruits, being one of the most nutritious food types, are sweet and contain natural sugar. Does that mean it is not good for people with diabetes? Of course, NOT! What if we tell you that we have a list of diabetes-friendly fruits for you!
Believe it or not, the notion of fruits causing blood sugar levels to rise dramatically has been debunked again and again. Although most of the fruits are loaded with nutrients and fibre, there are certain fruits that help in diabetes management.
Here is a list of 10 diabetes-friendly fruits that will not increase your blood sugar levels:
Papaya
Papaya is a summer fruit that can be a great addition to your diabetes diet. In fact, one can eat any part of this fruit, from its pulp to seeds. Moreover, papaya is rich in antioxidants and fibre and prevents cell damage in the body. The low-calorie fruit is good for weight loss and is loaded with Vitamin B, folate, and minerals such as potassium, magnesium, and fibre.
Jamun/ Indian Blackberry
Also known as Indian blackberry or black plum, Jamun has been said to be one of the best fruits for diabetics. The fruit is 82% water and 14.5% carbohydrates and is low in sucrose. The presence of jambosine and jamboline in the fruit slows down the process of converting starch into sugar. This helps in avoiding sudden spikes in blood sugar levels in the body. Moreover, consumption of Jamun has shown improvement in the secretion of insulin.
Plum
As mentioned above, fruits that are low on the glycemic index are great for diabetics. One such fruit is plum, which not only reduces the risk of blood sugar spikes by taking a long time to break down the sugars in the body. This is because this diabetic-friendly fruit is packed with nutrients and decreases insulin resistance. Moreover, plums are rich in soluble fibre, another essential element to controlling sugar levels in the body. The peak season for the fruit is between May and October and are not available throughout the year.
Peaches
Peach is another excellent fruit to add to your diabetes diet. Although they are a source of carbohydrates, the nutrients present in the fruit compensate for the carb count for diabetics. Moreover, peaches are high in potassium, fibre, Vitamin A & Vitamin C. The bioactive compounds present in peaches have also been shown to fight obesity-related problems and cardiovascular problems in diabetics.
Berries
All forms of berries, strawberries, raspberries, blueberries or blackberries are low-carbohydrate fruits and work well in a diabetes diet. Rich in antioxidants, consumption of berries helps in low glucose absorption due to the presence of nutrients and phytonutrients present in them. They also have anti-inflammatory properties with the presence of Vitamin C and fibre.
Kiwis
Kiwis are high-fibre fruits and help in controlling sugar levels since they are low on the glycemic index. The GI of a kiwi is 49 and this means the fruit does not rapidly convert into glucose and takes time to enter the bloodstream. Moreover, studies have shown that eating fruit for breakfast significantly lowers sugar uptake in the blood. The primary reason for this is that kiwis contain a high-fibre content that has a water-holding capacity. When consumed, the fruit absorbs water and thickens into a gel, which then slows down the process of sugar conversion.
Pears
Pears can be a great healthy snack added to your diabetes diet. It contains calcium, minerals, iron, potassium, and magnesium. Moreover, it is rich in Vitamin C, E, K, folate, lutein, beta-carotene, retinol, and choline. The skin of the fruit is considered to have a high-fibre content and helps in reducing the risk of cholesterol and obesity problems. It can be a great healthy alternative for your sweet cravings.
Tart Cherries
Tart cherries have shown signs to improve sugar levels and diabetes management. The chemicals present in tart cherries, especially the anthocyanins, not only give the fruit the bright red colour but also boost insulin activity in the body. The chemical has also shown promise in reducing the risk of heart disease.
Apples
Apples are one of the most popular fruits in the world, maybe due to the phrase, “an apple a day keeps the doctor away.” However, there is a reason behind this phrase. An apple is highly nutritious with the presence of Vitamin C, soluble fibre and various nutrients. Moreover, the fruit has antioxidant properties and are great to add to a diabetes diet. Although apples contain carbs that can cause a rise in blood sugar levels, the fibre content in the fruit stabilises glucose levels. However, if you want to control sugar levels in the body, you should use a glucometer.
Oranges
Oranges are known to be a part of the citrus fruit family and are known to be one of the superfoods for diabetics. The fruit is loaded with Vitamin C, fibre, folate and potassium. Moreover, oranges are rich in fibre content and therefore take time to break down into sugar post-consumption. The best way to consume oranges is by eating the fruit raw and not in liquid form.
When choosing the fruits to add to your diabetes diet, always try to check the glycemic index and nutrition profile of the fruit. Also, keep in mind the portion size.