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There are several rumors surrounding diabetes, and one of them is that fruits for diabetic patients are not healthy. But this myth has been debunked by various studies.
The struggle of having a sweet tooth while suffering from diabetes is not common. Here in India, an estimated 76–77 million people have diabetes. However, this number could be high in 2030. But it is essential for people to have fruits, whether they are suffering from diabetes or not. Nevertheless, they have to be careful about what they eat, especially when it comes to sweet food. As a result, this makes diabetic patients’ fruit consumption difficult.
Fruits provide crucial minerals and vitamins, but like any other myth, the most common one is that people with diabetes cannot have fruits. So, to clear this myth, here are a few healthy fruits for people with diabetes. But before that, let’s understand how fruits affect our blood sugar and how we can manage their intake.
How Do Fruits For Diabetic Patients Affect Blood Sugar?
The presence of sugar in the fruit is called fructose. It is converted into glucose by our liver and released into the bloodstream. That’s how fruits can cause the glucose level to rise. However, fruits are considered fiber rich foods that can slow down your carbohydrate digestion and help to manage blood sugar levels. Thus, every fruit contains varied amounts of fructose, fiber, and glucose, which means that any type of fruit you eat will determine how it affects your blood sugar.
How To Manage Fruit Intake
Do you know how to determine how much fruit you should eat? Don’t worry, let’s understand this:
It is essential to consider fruit carbs when you are preparing meals. So, one serving of fruit has 10–15 grams of carbs. However, it is very tricky to understand “one serving” because it looks different depending on what fruit you are eating. So, here we are sharing some examples of single servings of fruits.
- Half an apple
- A handful of grapes
- Half a banana
- One tablespoon of dried fruits
- One cup of blackberries
- One cup of watermelon
- One big cup of strawberries
Please consult your doctor before beginning to consume these fruits.
2. Glycemic Index (GI)
Many fruits have a “high glycemic index,” while others have a ‘low glycemic index.” A glycemic index ranks foods on a scale of 0 to 100 according to how much they raise the blood sugar level. A high glycemic index which is greater than 55 means a food spikes the human body’s blood sugar more rapidly than a food with a low glycemic index i.e., less than 55. While the glycemic index can aid in planning meals for people with diabetes, it’s essential to know that it’s not a perfect indicator of exactly how much food will affect your blood sugar levels.
- Low Glycemic Index Fruits include blackberries, cherries, and grapefruit.
- Higher Glycemic Index Fruits are pineapple, watermelon, and dried fruits such as dates or raisins.
3. The Plate Method
To manage fruit intake, you can even opt for the ‘plate method.’ Start eating a small piece of whole fruit or a handful of berries. So, in this way you can balance your diet by involving fruits in your regular diet plan.
8 Best Fruits For Diabetic Patients
Every fruit has its unique benefits and nutrition profile. So, let’s have a look at the best fruits for diabetic patients to eat. Here’s the list below!
Kiwi is a rich fruit and has many nutrients like potassium, vitamin C, and fiber. This fruit is considered to be a healthy choice for people who are suffering from diabetes. Kiwi has 61 calorie units and about 10 grams of carbohydrates, which further makes it one of the recommended fruits for diabetic patients. Also, kiwis have a good high water holding capacity. This results in slow glucose absorption and stabilizes blood glucose levels.
Nutritional Content of Kiwi (per 100 grams):
Papaya is good for diabetes and one of the most effective fruits for treating diabetes. In many studies, researchers have found that papaya has an enzyme called papain that can be very effective against diabetes. As per medical studies, diabetes gets controlled by the hypoglycemic ingredient in papaya, which has it in large quantities. Furthermore, this fruit has a fantastic ability to control cardiovascular diseases.
Nutritional Content of Papaya (per 100 grams):
We have all heard the famous saying that ‘an apple a day, keeps the doctor away.” Well, this saying is true, especially for diabetic people. The effect of apples on diabetes can be seen in as little as 24 days. The apple has plenty of fiber, which is an ideal ingredient for the diabetic. It also contains ‘pectin’ a chemical that has the capability of reducing the blood sugar level by up to 50%. However, apples are considered a hypoglycemic fruit that can further improve diabetic conditions by a considerable amount.
Nutritional Value of an Apple (per 100 grams)
There is a myth, or we can say a misconception, that oranges are not good for people who are suffering from diabetes. However, this is not the case. This fruit can help diabetic patients control their blood sugar levels. There are many studies in which oranges are considered a superfood and in which experts recommend including this fruit in a diabetic patient’s diet plan.
The orange has a high amount of fiber that can be easily absorbed by the body, which also lowers the glucose level by a considerable amount. The high level of antioxidants in the body ensures that diabetes is under control.
Nutritional Content of Oranges (per 100 grams):
Peaches are one of the essential fruits that should be included in every diabetic’s fruit basket. Because of its low glycemic index, this fruit can be very beneficial to consume. The fruit also contains an amount of fiber that is essential for maintaining glucose levels in the human body. Peaches also contain antioxidants and Vitamin C, which are essential for diabetes management.
Nutritional Content of Peaches (per 150 grams):
Cherries are not only the most delicious fruit in taste but also the most beneficial for the human body. Cherry is a fruit that can be used as a potent medicine for diabetes control. As it contains a high number of anthocyanins, a chemical that increases the production of insulin from the pancreas. Also, it helps lower diabetes by a considerable amount and is considered one of the perfect fruits to control type 2 diabetes. This disorder occurs due to the decreased production of insulin in the body.
Nutritional Content of Cherries (per 100 grams):
Avocados are considered a helpful fruit for diabetic patients. This fruit is not only helpful for controlling diabetes but also aids in preventing it. However, the fruit Avocado benefits in maintaining glucose levels in the body, which is another huge benefit of consuming them. So, according to medical research, this fruit contains monosaturated fats. Monosaturated fats, on the other hand, can reduce the cardiovascular risk associated with diabetes in the human body.
Nutritional Content of Avocado (per 100 grams):
8. Plums: One Of The Perfect Fruits For Diabetic Patients
Plum is a fruit that can help diabetic patients in many ways. As it helps the human body regulate glucose and insulin levels, it also acts against the side effects of diabetes. However, plums have immense capabilities for improving digestion. This fruit is best to have if you are suffering from diabetes because the disease often harms the digestive system and results in constipation. So, regularly having 1-2 plums can do away with the problems related to digestion.
Nutritional Content of Plum (per 100 grams):
Also read: Pomegranate For Diabetes: The Unknown Science Of This Fruit – Fitelo
Fruits For Diabetic Patients: To Avoid
While most fruits are considered safe for diabetics to consume, some do not have the same reputation. So, people who are suffering from diabetes should avoid fruits like mangoes, packed juices, and dried dates.
Also, fruits like bananas, watermelons, grapes, mangoes, etc. have high sugar and high glycemic index which leads to an instant sugar rush in the bloodstream. So, always try to put a limit on such fruits but you can consume them in the prescribed quantity. Diabetic patients should also refrain from consuming “dried fruit” that uses sugar for preservation.
A Word From Fitelo On Fruits For Diabetics Patients
Diabetes is well known for having no cure, but this can be easily managed with simple and easy steps. At Fitelo, we believe that eating a healthy diet is linked to controlling any disorder in the human body. We provide proper consultation and guidance from our experts and can help you maintain a healthy lifestyle with a balanced diet. These diets included only homemade food, seasonal fruits, and their proper portions for intake.
Success Story Of Simran: Weight Loss Transformation Journey
Losing weight or gaining weight is a challenging task for everyone. But here in Fitelo, we have many success stories of our clients who all manage to fight against the odds. So, let’s read the success story of Simran and get inspired by her weight loss journey.
Frequently Asked Questions
Q: Which Fruits Are Best For People With Diabetes To Eat?
Ans: Any fruit with a low glycemic index is suitable for diabetic patients to consume. Thus, fruits such as apples, oranges, berries, guava, kiwi, dragon fruit, peaches, pomegranate, and avocados.
Q: Are Bananas Good For People With Diabetes?
Ans: Although very nutritious, diabetics should limit their consumption of very ripened bananas due to their high glycemic index and sugar content. Therefore, it is always advisable for a diabetic person to opt for green bananas.
Q: What Are Low-Sugar Fruits Good For?
Ans: So, fruits like apples, oranges, kiwis, peaches, blackberries, and dragon fruits are low in sugar and good for people with diabetes.
Q: Which Fruits Have The Least Amount Of Sugar?
Ans: Strawberries, peaches, lemons, limes, oranges, berries, and avocados have the most negligible sugar content.
Q: List Of Fruits For Diabetic Patients That Can be Consumed Without Worrying?
Ans: So, a diabetic person can eat any low-GI fruit. Thus, the fruits include apples, guavas, oranges, peaches, berries, avocados, and more. But one must not go overboard with any of these and always consult a doctor.
Q: What Are the Top 5 Fruits For Diabetic Patients?
Ans: In sum, the top 5 recommended fruits for diabetes are guava, kiwi, apple, orange, and peach.
Pizza is one of the most common cravings you have while on a diet, and you are waiting for that cheat day to arrive as soon as possible. Surprisingly, there are a lot of healthier and more satisfying options available. However, for your convenience, we made a list of healthy swaps for Domino’s that you can have while enjoying your cheat day.
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Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.