People may think that consuming fruits can raise their blood sugar levels but this is not the case if you are selective with your choices. If you are well aware, there are certainly some fruits for diabetic patients that you can easily find. Believe it or not, people do perceive fruits as unsafe consumption when it comes to maintaining their diabetic health.
A study conducted in 2007, suggests that a high amount of fresh fruits lowers the risk of diabetes as well as reduces complications in already diabetic patients. Also, it was found that a diet riched in whole fruits can prevent you from type 2 diabetes. Specialty Care Clinics puts its best effort to guide you in every aspect of diabetes.
The American Diabetes Association (ADA) also denotes that some fruits are filled with vitamins, minerals as well as fibers. Fiber works as a powerful nutrient that helps to regulate blood sugar level and also reduces the risk of developing type 2 diabetes. There are some vegetables and whole grains too that contain high amounts of fiber promoting the feeling of fullness and curbing the craving and overeating. Hence, maintaining a healthy weight supports insulin sensitivity and helps in better diabetes management according to the Centers for Disease Control and Prevention (CDC).
While consuming fruits, it is advisable to have them as whole rather than as juice. In some research, juice can be bad for diabetic patients as it increases the risk of diabetes more. Juices are filled with high sugar content and can boost the blood sugar level immensely. You can measure spikes in blood sugar levels using the glycemic index after consuming a particular food or fruit group.
The Glycemic index (GI) ranges from 0 to 100 in which 0 represents no spike in blood sugar level whereas 100 signifies that the food is pure glucose. You can categorize the food group into 3 :
- Low GI food :- Glycemic index is 55 or less
- Medium GI food :- Glycemic index ranges from 56 to 69
- High GI food :- Glycemic index reaches up to 70 or more.
Now let’s directly move on to the list of fruits that a diabetes patient can consume :
Kiwi surely is a good fruit to have for diabetes as it has a GI of 50. This fruit is native to China and Taiwan with a tangy and juicy flavor. It is rich in vitamin C, vitamin B6, magnesium, calcium, and antioxidants. The potassium present in it reduces the blood sugar level and vitamin K increases the speed of wound healing.
With a low glycemic index, papaya has a powerhouse of antioxidants. It originated in southern Mexico and also contains fiber, and vitamin A, C, and E which prevent increased cholesterol in arteries. In addition to this, papaya contains flavonoids and phytonutrients that prohibit toxin buildup in the body.
“An apple in a day keeps a doctor away”- is a true statement for diabetic patients as it has a glycemic index of 36 which means low sugar content thus making it healthy. Many doctors concluded that people with a regular intake of apples are 28% less likely to develop type 2 diabetes. This is due to the polyphenol present in apples preventing wear and tear of beta cells that are responsible for generating insulin.
Orange comes from a citrus family filled with nutrition. Highly rich in fiber, people refer to it as a go-to fruit. It poses no threat to diabetic patients. The GI for oranges ranges from 31 to 51 meaning low sugar content. Try to have oranges in between your meals and also consume them as a whole rather than in a form of juice.
Staple fruit from Asia, Europe, North, and South America have a sweet, juicy, and tangy taste. Also, a good source of vitamin C, iron, calcium, and magnesium. All these help in quick wound healing and boost skin health. Blackberries can also prevent the common cold and scurvy.
Peach is famous all around the world for its benefit of providing good skin health. These benefits extend to better diabetes management. The glycemic index of peaches is 28, considerably low and safe as well. Riched in insoluble fibers, peaches add bulk to stool and improve bowel movement. This further removes the common problem of constipation in diabetic patients.
Avocado contains potassium and high fiber with a low glycemic index hence making it an ideal fruit for people with diabetes. It maintains insulin sensitivity that regulates blood sugar levels.
The glycemic index for pineapple ranges from 55 to 70 depending on the geographic location. It has a high amount of insoluble fibers that are beneficial for diabetic people. Antioxidants in pineapple keep the body healthy.
Besides the above-mentioned list of fruits, there are many more in the food group. These fruits improve the health of not only diabetic patients but others too. Try to inculcate them in your diet.