Diabetes and Fruits
Many Diabetes patients have a common misconception that eating fruits is detrimental to their health as it might increase blood sugar levels and this can worsen their diabetes condition.
But, the underlying truth is that fruits are very good for your overall health. It does not matter if you have diabetes or not. If you are choosing the fruits you eat wisely, they will be good for your health and help you in controlling blood sugar levels naturally.
Tips to Choose Fruits that Diabetic Can Eat
Ever wondered how eating fruits can control your diabetes? Fruits are indeed full of fiber, vitamins, minerals, and phytochemicals.
It means you should not be running away from fruits rather; you should be making wiser choices while eating fruits.
Tip 1
Fruits are high in carbohydrates also known as Fructose. Due to which many people think you need to avoid fruits. Well, fruits can still be a part of your meal plan if they have low Carbohydrates and a Low Glycemic Index (GI).
Hence, choose fruits that have a reduced chance of blood sugar spike.
Tip 2
Remember, even larger servings of low GI fruits can spike your blood sugar. Hence, portion control is the key to maintain healthy blood sugar. Make sure you eat lower servings of fruits at a time.
You can spread two to three servings of 15 to 20 grams of fruits during the day without increasing your blood sugar.
Tip 3
A 2013 study in the British Medical Journal concludes that the more you drink your fruits, the higher your risk of developing type 2 diabetes increases. Fruits are full of fiber, which helps to make you feel fuller and provides ease of digestion.
But when you consume fruits juice rather than whole fruits, you consume only fructose or sugar content without the essential fiber content. This slows the digestion of juice, giving rise to an instant blood sugar spike.
Therefore, try to eat more whole fruits instead of drinking fruit juice.
Tip 4
Please, try to avoid eating frozen, canned, or processed packet fruits. They have zero macro or micronutrients. Instead, they are filled with unnatural flavours, harmful preservatives, and higher carbs.
This is a very important tip to keep in mind if you are diabetic eating fruit.
List of 10 Fruits that Diabetic Can Eat
This article features a list of low GI fruits that you can eat without causing any harm to your health, especially if you are a diabetic.
1. Bananas
One serving of 100 grams bananas contains 23 grams of carbs and a low GI count of 48.
- These are packed, with potassium which helps in the production of insulin.
- Bananas are also high in fiber which regulates blood sugar levels.
- They also have a low glycemic index which helps to ease indigestion problems.
- Moreover, they also have enzymes that help to break down glucose in your body.
- Bananas are also full of Vitamin B6, B1, A, and C. You should eat them once in a while to keep your body fit and healthy.
- Diabetics can eat bananas in moderation at least twice or thrice a week. But a diabetic should not eat bananas daily.
2. Jamun
One serving of 100 grams Jamun contains 15 grams of carbs and a very low GI count of 25.
- Indian blackberry or kala jamun is also known as diabetes-fighting fruit.
- Jamun is a rich source of sodium, potassium, vitamin A, C, iron, and calcium.
- Jamun seed powder is beneficial for diabetes because it can reduce blood sugar levels naturally.
- The fruit pulp and skin are rich in antioxidants and dietary fiber, which helps to cleanse your digestive tract and skin.
- Apart from this, the jamun seed powder is also used for better heart health, better liver function, and boosted immunity.
3. Plums
One serving of 100 grams plum contains 11 grams of carbs and a low GI count of 53.
- Plums are a good source of fiber that helps to break down carbohydrates in your body.
- It also contains high amounts of Vitamin A and C, K, Potassium, copper, and magnesium.
- Being extremely low in GI makes it a better choice for diabetes and obesity patients.
4. Mango
One serving of 100 grams mango contains 15 grams of carbs and a low GI count of 51.
- Mango is full of many nutrients like calcium, magnesium, folate, Vitamin C, A, and B.
- It also has Vitamin B6, fiber, and potassium.
- Mango is a very good source of fiber which helps to break down glucose.
- Mango has enzymes and antioxidants which prevent damage from free radicals. Thus, it also regulates blood sugar levels by strengthening your pancreas.
5. Pomegranate
One serving of 100 grams pomegranate contains 19 grams of carbs and a low GI count of 53.
- Diabetic people must use pomegranate to flush out the toxins out from the body.
- Pomegranate contains copper, folate, Vitamin C, and fiber.
- Pomegranate is also loaded with antioxidants that help to prevent degenerative diseases such as heart diseases, diabetes, and some forms of cancer. Moreover, It helps to prevent the development of diabetes if eaten regularly.
- It can also increase blood sugar levels naturally. Moreover, which helps in regulating the glucose level in your body.
6. Kiwi
Kiwi is a must-have for people with type 2 diabetes. One serving of 100 grams kiwi contains 15 grams of carbs and a medium GI count of 58.
- Kiwis are a high source of Vitamin B and C.
- It also contains high dietary fiber which helps to lower cholesterol levels and lowers blood pressure.
- It is also loaded with Vitamin B6, A, and C.
- Kiwi also has potassium, folic acid, and minerals such as iron, calcium, and magnesium.
7. Figs
One serving of 100 grams figs contains 19 grams of carbs and a medium GI count of 61.
- Figs are nature’s candy, filled with 73% fiber, potassium, and Vitamin A.
- It also helps in digestion and has an amazing blood sugar-lowering effect.
- Figs are also a good source of Vitamin B, B6, and C.
- It also contains many essential nutrients like protein, calcium, and iron.
- Plus, figs contain enzymes and antioxidants which prevent age-related disease.
8. Apricots
One serving of 100 grams apricots contains 11 grams of carbs and an extremely low GI count of 34.
- Apricots are loaded with dietary fiber and vital nutrients. The dietary fiber helps to cleanse your digestion problems while promoting good bacteria growth in your gut.
- It is rich in vital nutrients like potassium, vitamin C, A, beta carotene, and zinc.
- It helps in the production of insulin and has a great blood sugar-lowering effect.
9. Dates
One serving of 100 grams dates contains 75 grams of carbs and a low GI count of 42.
- Dates contain high-quality dietary fiber and natural sweetness.
- It is also a great source of calcium, iron, magnesium, folate, and potassium.
- Dates are loaded with protein and fiber. Plus, it also contains essential micronutrients like vitamins A, B, C, D, and K.
- Dates also help to regulate blood sugar levels and reduce inflammation. It is also full of antioxidants which prevent free radicals from aging.
10. Blueberries
One serving of 100 grams of blueberries contains 14 grams of carbs and a low GI count of 53.
- Blueberries are very rich in vitamin C.
- It is a good source of calcium, phosphorus, iron, and fiber.
- It is also high in antioxidants which prevent aging.
- Blueberries also have flavonoids that increase the activity of your brain.
- It helps in fighting off Alzheimer’s disease.
- Blueberries also help to reduce blood pressure and regulate blood sugar levels.
- It can also improve insulin production and enhance energy.
- Blueberries are a great source of Vitamin C, B6, A, and C.
- They also have dietary fiber which helps in digestion.
- Blueberries also contain many essential minerals such as calcium, magnesium, zinc, iron, and copper.
The Bottom Line
Regular Exercise and the right fruit choices can improve your diabetes by reducing your blood sugar levels over time naturally. So make sure to move every day, eat local, eat fresh, and eat organic fruits.
Overall, fruits are good if eaten in the right portion. On the contrary, you only have to focus on a few tips before consuming fruits. Like – avoid eating high carbohydrate fruits and any packed high Glycemic Index foods.
Plus, the added antioxidants, micronutrients, and macronutrients will help you lower the risk of other health-related problems like heart attack, cancer, and stroke.
Now, you know the right tips and list of sweet fruits that diabetic patients can eat without raising their blood sugar. So, don’t be sad, open your pantry and munch on some!
