Fruits That Are Good For Type 2 Diabetes. Diabetes should be controlled at the early stage, that’s why people need to know the best fruits good for type 2 diabetes. Following a healthy diet can help reduce the risks of getting this dangerous disease. Bananas are good, oranges are good, grapefruits are good – but what fruits help you manage your type 2 diabetes? Let us take a look at the top 6 fruits that are beneficial for you.
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.
- 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.
Oranges:The flavonols, flavanones and phenolic acid found in oranges, have shown tremendous protective abilities, especially in diabetics. When it comes to glucose metabolism, citrus fruits not only slow glucose update, but also inhibit the movement or transport of glucose through the intestines and liver.
Being a diabetic should never stop you from eating fruits. The key is to eat a wide variety to keep your body toxin-free benefiting from their important role in detoxification. There is no need for exotic fruits, eating fruits that are fresh, local and in season are best suited for you.
About the Author: Shilpa Arora ND is a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach. She has to her credit Doctorate in Natural Medicine. She is currently based in Delhi NCR region, successfully running her Nutrition Studio with individual consultations, offering life style programs supported by the most up-to-date clinical research.
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THE BEST FRUITS FOR TYPE 2 DIABETES AND WHICH ONES TO HAVE IN MODERATION
Have you recently been diagnosed with type 2 diabetes? You’re probably wondering how to navigate diet changes, and we know how hard that can be. You might have asked yourself if you can still eat fruit since it’s high in sugar, and the answer is yes! Fruit is full of good things, like vitamins, minerals, and fiber. While fruit is still good for you, you do need to eat it in moderation since it can be high in sugar and carbohydrates. We’ve got a list of the best fruits for type 2 diabetes, fruits to avoid, and how to incorporate them into your diet.
Best Fruits for Type 2 Diabetes
Fruit contains carbohydrates, which are what diabetics need to moderate and keep track of in their diet. While figuring out the amount of carbs in fruit is important, you should also consider the benefits of each type of fruit when choosing what to eat. Fruit contains antioxidants, which reduce the damage of cells. Whole fruit also contains fiber. Fiber fills you up without raising your blood sugar, which is important for type 2 diabetics. Here’s a list of the best fruits for type 2 diabetes:
- Berries – Strawberries, blueberries, blackberries, and raspberries – Full of antioxidants, fiber, and vitamins plus low on the glycemic index
- Apples – Full of antioxidants, fiber, and vitamin C
- Citrus – Oranges, lemons, limes, and grapefruit – Contain folate, potassium, and vitamin C plus low on the glycemic index
- Apricots – Contain vitamin A and fiber
- Cantaloupe – Contain vitamin C and antioxidants
- Peaches – Contain vitamins A and C, potassium, and fiber
- Pears – Contain fiber and vitamin K
- Kiwis – fiber, potassium, and vitamin C
Fruits that Should be Eaten in Moderation
While fruit is definitely beneficial in a type 2 diabetes diet, you need to consider portion size with everything. Typically, the serving size for fruit is 15 grams of carbs. The list below is fruit that type 2 diabetics can have but should eat in moderation:
- Cherries – Roughly 1 cherry has 1 gram of carbs. Portion size is 15 cherries.
- Grapes – Similar to cherries. 1 grape virtually has 1 gram of carbs. Portion size is 15 grapes.
- Pineapples – High on the glycemic index. Portion size is 0.5 cup.
- Bananas – Contains same amount of carbs in 1 whole banana that is in 2 portions of fruit. Portion size is half a banana.
- Mangos – Can be high on the glycemic index. Portion size is 0.5 cup.
- Watermelon – High on the glycemic index. Portion size is 1.25 cups.
Diabetics should also avoid dried fruit. They contain a large amount of carbs for a much smaller portion size, which won’t fill you up as much as fresh fruit. Fruit juice should also be avoided since it contains high amounts of sugar and carbs, due to the fact that it takes multiple fruits to make 8 ounces of fruit juice.
Type 2 Diabetes
If you have Type 2 diabetes, your body’s cells can’t properly take up sugar (glucose) from the foods you eat. If left untreated, Type 2 diabetes can cause such health problems as heart disease, kidney disease and stroke. You can manage this disease by making lifestyle changes, taking medications and/or insulin and seeing your provider for regular check-ins.
What is Type 2 diabetes?
Type 2 diabetes is a disease where your body can’t use energy from food properly. Your pancreas produces insulin (a hormone) to help your cells use glucose (sugar). But over time your pancreas makes less insulin and the cells resist the insulin. This causes too much sugar to build up in your blood. High blood sugar levels from Type 2 diabetes can lead to serious health problems including heart disease, stroke or death.
Type 1 vs. Type 2 diabetes: What’s the difference?
Type 2 diabetes is not the same as Type 1 diabetes. In Type 1 diabetes, your pancreas doesn’t make any insulin. In Type 2, your pancreas doesn’t make enough insulin, and the insulin it is making doesn’t always work as it should. Both types are forms of diabetes mellitus, meaning they lead to hyperglycemia (high blood sugar).
Type 2 diabetes usually affects older adults, though it’s becoming more common in children. Type 1 diabetes usually develops in children or young adults, but people of any age can get it.
Who is at risk of developing Type 2 diabetes?
You’re more likely to develop Type 2 diabetes if you:
- Are Black, Hispanic, American Indian, Asian American or Pacific Islander.
- Are older than 45.
- Have overweight/obesity.
- Don’t exercise.
- Had gestational diabetes while pregnant.
- Have a family history of diabetes.
- Have high blood pressure.
- Have prediabetes (higher than normal blood sugar, though not high enough to be Type 2 diabetes).
How common is Type 2 diabetes?
Type 2 diabetes is the most common form of diabetes. About 1 in 10 Americans have the disease. It’s the 7th leading cause of death in the U.S.
SYMPTOMS AND CAUSES
What causes Type 2 diabetes?
Type 2 diabetes develops when the pancreas makes less insulin than the body needs, and the body cells stop responding to insulin. They don’t take in sugar as they should. Sugar builds up in your blood. When cells don’t respond to insulin, this is called insulin resistance. It’s usually caused by:
- Lifestyle factors, including obesity and a lack of exercise.
- Genetics, or abnormal genes, that prevent cells from working as they should.
What are the symptoms of Type 2 diabetes?
Symptoms of Type 2 diabetes tend to develop slowly over time. They can include:
- Blurred vision.
- Fatigue.
- Feeling very hungry or thirsty.
- Increased need to urinate (usually at night).
- Slow healing of cuts or sores.
- Tingling or numbness in your hands or feet.
- Unexplained weight loss.
What are the complications of high blood sugar levels?
Potential complications of high blood sugar levels from Type 2 diabetes can include:
- Digestive problems, including gastroparesis.
- Eye problems, including diabetes-related retinopathy.
- Foot problems, including leg and foot ulcers.
- Gum disease and other mouth problems.
- Hearing loss.
- Heart disease.
- Kidney disease.
- Liver problems, including nonalcoholic fatty liver disease.
- Peripheral neuropathy (nerve damage).
- Sexual dysfunction.
- Skin conditions.
- Stroke.
- Urinary tract infections and bladder infections.
Rarely, Type 2 diabetes leads to a condition called diabetes-related ketoacidosis (DKA). DKA is a life-threatening condition that causes your blood to become acidic. People with Type 1 diabetes are more likely to have DKA.
DIAGNOSIS AND TESTS
How is Type 2 diabetes diagnosed?
The following blood tests help your healthcare provider diagnose diabetes:
- Fasting plasma glucose test: checks your blood glucose level. This test is best done in the office in the morning after an eight hour fast (nothing to eat or drink except sips of water).
- Random plasma glucose test: This lab test can be done any time without the need to fast.
- Glycolated hemoglobin testing (A1c) measures your average blood sugar levels over three months.
- Oral glucose tolerance testing checks your blood sugar levels before and after you drink a sugary beverage. The test evaluates how your body handles glucose.
| Type of test | Diabetes (mg/dL) |
|---|---|
| Fasting glucose test | 126 or higher |
| Random (anytime) glucose test | 200 or higher |
| A1c test | 6.5% or higher |
| Oral glucose tolerance test | 200 or higher |
MANAGEMENT AND TREATMENT
How is Type 2 diabetes managed?
There’s no cure for Type 2 diabetes. But you can manage the condition by maintaining a healthy lifestyle and taking medication if needed. Work with your healthcare provider to manage your:
- Blood sugar: A blood glucose meter or continuous glucose monitoring (CGM) can help you meet your blood sugar target. Your healthcare provider may also recommend regular A1c tests, oral medications (pills), insulin therapy or injectable non-insulin diabetes medications.
- Blood pressure: Lower your blood pressure by not smoking, exercising regularly and eating a healthy diet. Your healthcare provider may recommend blood pressure medication such as beta blockers or ACE inhibitors.
- Cholesterol: Follow a meal plan low in saturated fats, trans fat, salt and sugar. Your healthcare provider may recommend statins, which are a type of drug to lower cholesterol.
What should a Type 2 diabetes meal plan include?
Ask your healthcare provider or a nutritionist to recommend a meal plan that’s right for you. In general, a Type 2 diabetes meal plans should include:
- Lean proteins: Proteins low in saturated fats include chicken, eggs and seafood. Plant-based proteins include tofu, nuts and beans.
- Minimally processed carbohydrates: Refined carbs like white bread, pasta and potatoes can cause your blood sugar to increase quickly. Choose carbs that cause a more gradual blood sugar increase such as whole grains like oatmeal, brown rice and whole-grain pasta.
- No added salt: Too much sodium, or salt, can increase your blood pressure. Lower your sodium by avoiding processed foods like those that come in cans or packages. Choose salt-free spices and use healthy oils instead of salad dressing.
- No added sugars: Avoid sugary foods and drinks, such as pies, cakes and soda. Choose water or unsweetened tea to drink.
- Non-starchy vegetables: These vegetables are lower in carbohydrates, so they don’t cause blood sugar spikes. Examples include broccoli, carrots and cauliflower.
Will I need medication or insulin for Type 2 diabetes?
Some people take medication to manage diabetes, along with diet and exercise. Your healthcare provider may recommend oral diabetes medications. These are pills or liquids that you take by mouth. For example, a medicine called metformin helps control the amount of glucose your liver produces.
You can also take insulin to help your body use sugar more efficiently. Insulin comes in the following forms:
- Injectable insulin is a shot you give yourself. Most people inject insulin into a fleshy part of their body such as their belly. Injectable insulin is available in a vial or an insulin pen.
- Inhaled insulin is inhaled through your mouth. It is only available in a rapid-acting form.
- Insulin pumps deliver insulin continuously, similar to how a healthy pancreas would. Pumps release insulin into your body through a tiny cannula (thin, flexible tube). Pumps connect to a computerized device that lets you control the dose and frequency of insulin.