10 Fruits You Can Eat If You Have Diabetes

By KrisTina | Articles

Sep 14

Diabetes can be controlled through many things. Some of which are food selection and preparation, timing of food consumption, portion size and making adjustments to activity. A recent study claims that whole fruits aid in lowering one’s diabetes symptoms.

Yet, most people with diabetes have a tendency to avoid fruits, because they fear their natural sugar content. A false conception, to be sure. The sugar fruits contain is usually fructose, which, unlike sucrose, has a low glycemic index.

It also requires minimal insulin for its metabolizing. Intake of such a type of sugar has by no means been associated with one’s blood glucose levels spiking. In fact, it can protect us from many diseases as well as stroke. It does this by reducing our triglyceride and cholesterol production.

Fruits which are prescribed for those with diabetes most commonly have a low GI, a low sugar content and a high fiber content. Here are 10 fruits which belong to the group of ‘recommended for diabetics’.

1. Apples

Not only are they a great source of soluble fiber, but they also possess anti-inflammatory abilities which could come in handy for those with diabetes to recover from infections more quickly. Their pectin content also helps slow down the absorption of sugar into the bloodstream.

As if that wasn’t already plenty, apples are rich in antioxidants too. That means they can aid in boosting one’s immune system, cleansing one’s digestive system and reducing one’s cholesterol.

2. Black Jamuns

It is praised for improving one’s blood glucose control. It doesn’t contain any sucrose and even has a hypoglycemic effect which aids in reducing both urine sugar levels and blood sugar levels. Other than its pulp, the seed is also quite useful when it comes to managing one’s diabetes.

These seeds contain something known as jamboline, which is great for preventing the conversion of any starch into sugar. Which also helps maintain one’s blood sugar levels.

3. Papayas

The great thing about papaya is that it is available all year round. It’s bursting with essential vitamins and minerals, which makes it ideal for everyone, not just diabetics. It’s also rich in fiber and antioxidants. This means it can prevent cell damage as well as protect one’s nervous system and heart.

4. Watermelons

These large juicy fruits contain no cholesterol or fat, but do contain plenty of minerals and vitamins. Also, the fiber this fruit offers one is vital for controlling cholesterol and maintaining one’s digestive health.

And don’t be afraid of their high glycemic index. Their glycemic load is so low that it balances things out, making watermelons a completely safe option for anyone with or without diabetes.

5. Peaches

Other than being low in fat, these fruits are high in fiber, vitamin C, vitamin A, and potassium! Their glycemic index is also usually below 55 (it ranges from 18-56, depending on their size), which makes them great for people with diabetes.

6. Guavas

If you eat guava (without its peel), you could naturally reduce the sugar absorption in your blood! It is also abundant in dietary fiber, which makes it excellent for easing any constipation (rather common in diabetics) and even lower one’s chances of developing type II diabetes.

The potassium which guava contains aids one in regulating their blood pressure. And did you know that guava contains more vitamin C than any orange?

7. Cherries

They are abundant in enzymes which can help boost insulin. This, in turn, helps manage one’s blood glucose levels. The red color found on the peel of cherries protects one’s heart.

8. Pears

The first great thing about them is that they have a low glycemic index. The second is that they are bursting with essential minerals such as iron, potassium, calcium, magnesium, and even vitamins like vitamin E, C, and K, beta-carotene, choline, folate, retinol, and lutein.

Whew! Talk about a little treasure which fits on the palm of your hand, and you should munch on daily, no matter if you are diabetic or not. It’s good for everyone’s health and makes for a great snack.

9. Pomegranates

Sadly, patients with diabetes have a higher chance of developing heart diseases later on in their lifetime.

That’s why it so important to eat foods like pomegranates, which are rich in antioxidants that aid in protecting one’s inner lining of blood vessels from any free-floating glucose or free radical-induced damage.

10. Grapes

That’s right. Most of you with diabetes have learned to steer clear from consuming grapes, due to them supposedly being overly high in sugar. But you’d be wrong to ditch this fruit.

Grapes contain a phytochemical called Resveratrol, which does wonders when it comes to modulating the blood sugar response. It does this by having an effect on the body’s ways of secreting and using insulin. Don’t shy away from grapes, folks. Just don’t overdo it.

Conclusion

The most important thing here is to go with fresh, whole fruits instead of the frozen or canned variety (or any fruit juice for that matter). Eat well and stay healthy out there, dear readers.

Source: Practo | Food ND TV | Music Source: ContiMusic