Diabetes is a widespread disease that is plaguing a large number of people around the world. Wrong food choices can be one of the biggest reasons for spiking up blood sugar levels. For this reason, they should be careful about what they eat, particularly sweet things. Instead of consuming sugar laden desserts and sweets, they should opt for healthy fruits. At the same time, it is important to choose diabetic fruits with care, ensuring that these fruits are high in fiber and low in glycemic index (GI). Low GI fruits refer to those which do not create a sudden increase in blood sugar levels.
Here are the top 15 best fruits a diabetic person can eat:
Cherries make excellent diabetic fruits because of their amazingly low GI, which stands at just 22. They are also low in calories and carbohydrates but full of powerful anti-oxidants called anthocyanins. These delicious little fruits give anti ageing and anti-inflammatory benefits too.
Pears offer the natural sweetness with the fruit sugar called levulose and it does not spike up the blood sugar levels. A low calorie and carbohydrate count makes them diabetic friendly and so does the high fiber content.
Plums are not only low in GI (only 39) but also contain a hefty dose of phytonutrients and anti-oxidants. In addition to containing a good amount of fiber, it is rich in vitamins and minerals too.
Amongst the 15 best fruits for diabetes control are the delicious and filling apples, which earn this reputation because of the high fiber content, present in the form of pectin. A low GI of 38 along with high fiber helps apples bring down the blood glucose levels in a natural manner.
A delicious way to sweeten your diabetic tooth is strawberries, which are full of anti-oxidants and fiber. It is also low in GI and carbohydrates, which means that you can get a fuller feeling and keep a check on the blood sugar levels by consuming them.
Avocados make a great fruit for diabetes patients as they are high in monounsaturated fats, which are effective for the heart conditions related to diabetes.
7. Jamun/Indian blackberry
Next amongst diabetic friendly fruits is jamun or Indian blackberry, which prevents spikes in insulin as well as blood sugar levels due to the presence of the compound, called jamboline.
A high fiber and low GI fruit which is ideal for diabetic consumption is, muskmelon. Also, it has high water content along with a sweet taste that is liked by all. Muskmelon is also known for laxative action.
When it comes to searching the healthiest fruits for people combating diabetes, papaya definitely scores high because it contains vitamin A and C. The enzymes like chymopapain and papain aid digestion as well combat damage caused by free radicals. This makes this food safe for diabetics.
Another fruit which has amazing health benefits for diabetics in particular is watermelon. It comprises of 92% water and is loaded with anti oxidants like lycopene, beta carotene and vitamin C. A low carbohydrate and high fiber content also work to make the fruit a favored one for people suffering from diabetes.
Peaches are loaded with fiber, vitamin C, beta carotene and potassium. Also, a GI of 42, along with minimal carbohydrates makes peaches a great fruit to check blood sugar levels.
Grapefruit is a fruit that reduces insulin resistance, which makes it useful for combating diabetes. Also, the anti oxidant called naringenin found in grapefruit increases insulin sensitivity as well as aids the weight loss process.
Oranges have rightly been called the diabetic superfruit, because their GI is amazingly low, only at 33 to 51. It is also high in anti oxidants and soluble fiber, which makes it very safe for lowering the blood sugar levels and thus curbing diabetes.
The next fruit on the list of 15 best fruits for diabetics is guava, whose GI stands at an extremely low figure of 20. A high fiber content along with the presence of vitamin C makes it an amazingly healthy fruit for diabetes patients.
Blueberries help you lower the blood glucose level by converting them into energy and also increase insulin sensitivity, making them beneficial for controlling diabetes. It is a low calorie fruit that has weight loss benefits too.
Besides consuming these diabetic friendly fruits, people suffering from this condition need to avoid high GI fruits such as mangoes, litchis and bananas, as these foods will aggravate their condition.