According to statistics, the estimated number of people living with diabetes is almost thirty million. The prediction for this number is that by 2020 almost half of the entire U.S. is going to have people struggling with diabetes.
A result of living with diabetes is elevated blood sugar levels. This stems from the low counts of insulin in the system.
Controlling our system and the things that we eat is very important for living a healthy life. This is why having a proper diet and a good exercise plan as well as managing our stress and sleep levels.
Since fruits are sweet the common misconception is that people living with diabetes can’t eat them.
But that’s completely not true fruits are very good and healthy for diabetics because they contain antioxidants, minerals, and vitamins that every system needs.
While some fruits are not so recommended for people living with diabetes, and to help you out with that, we’ve compiled a list of fruits people can enjoy and feel completely free to do so.
One thing to keep in mind is the low glycemic index. If it’s below 55, you’re good!
Fruits Good For Diabetics:
1. Apples
Apples are sweet, juicy, and crunchy and they actually can help protect against getting diagnosed with diabetes.
They detoxify our system by providing it with much-needed vitamin C, antioxidants, and soluble fiber.
Another important fact to know about apples is that they can protect us from heart attacks and eye diseases that are common among people living with diabetes.
Glycemic index: 30-50
Don’t forget One small to average-size apple per day is enough.
2. Cherries
Cherries are of incredible use for diabetics since their glycemic index is only 22. They’re packing folate, fibers, iron, potassium, vitamin C, antioxidants, etc.
Cherries can help us fight common threats people living with diabetes face. They also increase the production of insulin by fifty percent.
We can eat them either dried, frozen, canned, or fresh. Half a cup a day is just enough.
3. Black Plums
Black plums are good because they can help control blood sugar.
They contain ingredients like hydrolyzable, ellagic acid, and anthocyanins, which are of great use for people living with diabetes.
Black plums are good for you because they control the digestion of carbs, which slows down the problems with elevated levels. It’s also famous for urination and thirst problems.
Nutritionists advise half a cup of black plums.
4. Guava
Guava is packed with potassium and vitamin C. This is very good for helping people regulate their levels.
If we want to change our lifestyle and prevent diabetes, using guava tea is a good idea to start with.
We can make our guava leaf tea by crushing some leaves in warm water. Boil the leaves in water, then remove the leaves and enjoy this beverage once a day. Nutritionists recommend an entire peeled guava per day.
5. Grapefruit
The glycemic index of grapefruit is 25. It also packs vitamin C and soluble fiber.
Grapefruit makes people more sensitive to insulin and is good to use in the diet since it also helps to keep a healthy weight.
Nutritionists advise one-half of a grapefruit. It’s also better to eat grapefruit rather than drink the juice.
6. Avocado
Avocado is packed in monounsaturated fat content and fibers, which helps to regulate blood sugar levels.
Avocados are also good for improving and protecting the heart’s health.
It also contains potassium which is good for making sure people won’t suffer from diabetic neuropathy.
Nutritionists advise a medium-sized avocado per day.
7. Kiwi
Kiwi pack potassium vitamin C, and fiber also. One big kiwi contains 56 calories which makes it the perfect snack.
8. Apricots
Apricots are packed in fibers, which is amazing for regulating glucose levels. Also, not only there are fibers, but a single apricot contains only nineteen calories and even covers fifty percent of the needed vitamin A intake for the day.
9. Peaches
Peaches are packed with potassium and are the perfect fruit for a warm day. Also, they’re filled with vitamins C and A, as well as fibers.
Make a delicious snack by using some peaches, cinnamon, crushed ice, and some low-fat buttermilk.
10. Oranges
Eating one orange covers the daily intake of vitamin C per day. They’re refreshing, sweet, and sour at the same time, and they make the perfect snack for the day.
They’re also packing potassium and fibers, and they can also normalize blood pressure.
11. Pears
Pears are packed in fibers as well as E, C, B2, B1, and A vitamins. They are the fruit that will help to regulate the blood sugar levels but also boost the immune system as well as help in lowering the cholesterol levels.
Eat one medium-sized pear and enjoy a delicious that serves a list of benefits, one of them being boosting and improving the digestive system.
Sources: Top 10 Home Remedies | Everyday Health | Diabetic Living Online | Diabetes Org
