Fruits That Are Good for Diabetics
If you are suffering from diabetes or if you are taking care of a diabetes patient, you must have heard people telling you that you cannot have fruits. Repeatedly people see you consuming your favorite fruits and they criticize you for your diet choices. The reality is that diabetes does not stop you from enjoying fruits. Fruits are packed with nutrition, minerals, and multiple healthy vitamins and everyone needs to keep their vital functions active. Not all fruits are bad for you; some fruits are good for diabetics. We are going to tell you what fruits are good for diabetics but first, you should know why it is recommended not to eat a lot of them.
Fruits and high-glucose levels in the blood:
Fruits have carbohydrates that raise your blood sugar. It is important to keep a count of the carbs that you are taking and balance them with medicine, diet, and lifestyle choices. Carbs are not the only area of concern. The other thing you need to keep in your mind is the glycemic index (GI) of the fruit. The Glycemic index measures how a portion of food affects your blood sugar. Foods that are low on the scale raise blood sugar level slowly. Those high on the scale raise it quickly. Fruits contain a form of natural sugar called fructose, which is the reason your blood sugar levels rise after eating fruits. But this does not mean that you have to avoid fruits altogether, you can always have the fruits that are good for diabetes patients. It is full of vitamins, minerals, and powerful plant compounds called phytochemicals.
Phytochemicals and Diabetes:
Phytochemicals in the fruits help you in lowering your risk of heart disease, cancer, and stroke and boost your overall health. This makes having fruits even more important because diabetes is linked to a higher risk of heart disease and other problems. Many fruits are high in fiber as well. Fiber helps in slowing the process of digestion, helping to prevent blood sugar spikes. It also makes you feel fuller, which helps you avoid unnecessary binge eating promoting a healthy weight, ultimately leading to a balanced glucose level in your blood. Apart from listing down the exact fruits that you should or should not eat, you can also incorporate some tips and tricks in your lifestyle to maintain your blood sugar levels.
How to eat fruits healthily:
• Watch your portion sizes: Especially when eating dried fruit, even smaller amounts are calorie dense.
• Eat fresh or frozen fruits: Avoid eating processed fruits like canned fruits with syrup in it or bottled juices. They have higher sugar levels than fresh fruits.
• Spread out your fruit intake at different times of the day. Do not eat all at once. Have smaller portions throughout the day.
Fruits that are good for diabetics to eat:
Fruits that are likely to lower your chances of chronic diseases and are considered safe in diabetes:
• Blackberries: A cup of raw berries contains 62 calories, 14 grams of carbohydrates, and 7.6 grams of fiber.
• Strawberries: One cup of whole strawberries contains 46 calories, 11 grams of carbohydrates, and 3 grams of fiber.
• Tomatoes: One cup of sliced or chopped tomatoes contains 32 calories, 7 grams of carbohydrates, and 2 grams of fiber.
• Oranges: One medium orange contains 69 calories, 17 grams of carbohydrates, and 3 grams of fiber.
The fiber in fresh fruit helps keep most of them low on the GI scale (55 or under). Such fruits include:
A few fruits are on the higher end of the GI scale (70 or higher). These include:
It is preferred for diabetics to consume Low GI fruits. However, they can also use High GI fruits in smaller proportions. It is important to take breaks between snack times.