The struggle of having a sweet tooth while suffering from diabetes is not uncommon. In India alone, a staggering 77 million adults grapple with diabetes, and experts predict this number could skyrocket to 134 million by 2045. What’s even more alarming is that half of these cases remain undetected and undiagnosed. So, when it comes to managing diabetes, diet plays a crucial role in maintaining stable blood sugar levels and overall health. While it is important for individuals with diabetes to monitor their carbohydrate intake, fruits can still be included as part of a balanced meal plan. In fact, fruits offer a plethora of health benefits and essential nutrients.
However, here’s some sweet relief â if you are in search of diabetes-friendly fruits that won’t knock your blood sugar out of the healthy range? You have got to the right place. Upside Heath knows that managing diabetes can be a challenge. So. Here we are to guide you how to pick fruits for diabetes patients packed with essential vitamins, minerals, fiber, and antioxidants. Letâs get started.Â
Busting a myth: People with diabetes can indeed enjoy fruits!Â
While diabetes can often limit your food options, on a brighter side, it also makes you mindful about the portions and the nutritional content of what you consume. People with diabetes are often concerned about the spike in blood sugar after consuming a particular food group.Â
People can make a smart selection of fruit based without impacting their health using three main factorsÂ
Amount of sugar content: fruit can contain different kinds of sugar like fructose, sucrose or glucose in different proportions. All of them can cause harm when consumed in excess quantities.
Total fiber content: Higher soluble fiber content slows down digestion and that helps in limiting the blood glucose spikes.Â
Glycemic Index (GI): GI on a scale of 0-100 suggests how specific food affects blood sugar. A fruit with higher GI value can cause blood glucose to rise high & quick.Â
Top 10 Fruits For Diabetes PatientsÂ
With essential nutrients, fiber, and antioxidants up their sleeve, these fruits for diabetes patients can help them maintain stable blood sugar levels, keep their heart in top-notch shape, manage their weight, and deliver a healthy dose of all things good. So, let’s peel back the myths and enjoy these fruits.
1. Kiwi
Kiwi is rich in vitamin C, vitamin B6, magnesium, calcium and antioxidants.This fruit is effective in lowering blood pressure (due to its high potassium content), accelerated wound healing (due to its high Vit K content) and improving bowel movements as it has rich fiber content of 2.3 grams. The Glycemic Index of Kiwi is as low as 7.7. Therefore, if consumed in moderation, the blood sugar levels rise steadily and to a minimal extent. The best time to eat kiwi is in the second half of the day, as kiwi leads to the release of serotonin responsible for managing the sleep cycle. So having kiwis right before bedtime can ensure sound sleep.
2. PapayaÂ
Papaya has made its place in every household. It is cherished by everyone. It is full of antioxidants, 3 grams fiber, vitamin C, A and E. These three vitamins are potent antioxidants and help prevent increased cholesterol in the arteries. High amounts of cholesterol lead to heart attack, stroke and hypertension. The fiber and water content in papaya also improves digestion. Therefore, consuming papaya also provides relief from constipation. The best time to have papaya is during the daytime, preferable as a mid-morning salad.Â
3. Apple
Apple, the universally accepted fruit. Even the doctors say, “One apple a day, keeps a doctor away”.Polyphenol in apples fights many diseases. In addition, apples are a rich source of vitamin C, magnesium and fiber content in apples is 4.4 grams.There is no reason for a diabetic person to shy away from apples. On the contrary, with a GI of 36 and a Glycemic Load of 6, apples have very low sugar content and are thus very healthy. Apples are best when consumed in the morning as the pectin present in the skin aids proper digestion throughout the day. It also keeps you full for longer and lessens your calorie intake.
4. Oranges
One of the most beloved fruits from the citrus family, oranges are famous for their tangy taste. Additionally, they are full of nutritional benefits! Oranges are an excellent choice as they are brimming with vitamin C and fibers. The fiber content in oranges is 2.8 grams, which makes oranges the fruit that pose no threat to a diabetic patient. On the contrary, with their high fiber and nutrient contents, oranges should be your go-to fruit. The ideal time to indulge in oranges is between meals. Avoid oranges on an empty stomach as citric acid might lead to acidity and bloating. Oranges should also be avoided as a dessert after a heavy meal because the acid can release stomach enzymes that interfere with your digestion.
5. Peaches
Peaches are famous all around the globe for their sweet and zesty flavor. But their goodness is not just limited to the taste, and they have more benefits than you can fathom. Peaches are full of potassium and antioxidants and 2 grams of fiber. As a result, they are also a rich source of vitamin C. The antioxidant properties of peaches are so potent that it starts showing their effect in 30 minutes of consumption. Peaches are an excellent choice, whether you have diabetes or not as its Glycemic Load of peaches are 28 and 3.These values are considerably low and safe. Peaches can be a great addition to almost all your meals. Add them to your shakes, smoothies and salads.Do not have peaches on an empty stomach or first thing in the morning as you can get acidity after having them empty stomach.Â
6. Blackberries
Blackberries are a viable source of vitamin C, iron, calcium and magnesium. It has a high fiber content of 5 grams. These nutrients can heal wounds quickly, improve skin health, fight against the common cold and prevent scurvy. The magnesium in blackberries also improves brain health. It is essential for boosting immunity while enhancing bone growth and development and boosts immunity. Blackberries are amongst the best fruits for diabetic patients. Therefore, with a glycaemic index of 25 and glycaemic load of 2.02, consumption of blackberries is not going to have any significant changes in the blood sugar levels.The recommended time to have blackberries is at breakfast. The dietary fiber will keep you full for longer and aid proper digestion. Do include them in your oatmeal, pancakes, smoothies and sandwiches. Remember to keep the portions under check.
7. PlumÂ
Plums are loaded with antioxidants and 1.6 grams of fiber, proven to be an effective remedy against anxiety and oxidative stress. Plum boosts the production of a hormone called adiponectin. Adiponectin helps in lowering blood glucose Plum fruit has a glycemic index of 40 units for 100 grams. It has fiber which is suitable for people who have diabetes.The best way to consume plums is fresh as a fruit. Many people also eat dehydrated plums known as prunes. It should be peeled and chopped. The best time to have plum is during the daytime. Â
8. AvocadoÂ
The only fruit that has fat. This fruit is native to Central America and Mexico, it is now readily available throughout the world. The fats in avocado are healthy unsaturated fat. Good fat helps to reduce cholesterol and supports good cardiovascular health. Also, it protects the body against hypertension and stroke. Avocado has a very low glycemic index and high fiber content of 10 grams. These two properties make it an ideal fruit option for people with diabetes. Thus, it helps improve insulin sensitivity, which helps control blood sugar levels. Avocado is a versatile fruit you can have in many ways like adding it into your toast, salad and omelet.Â
9. StrawberriesÂ
These juicy berries are not only a delicious addition to your diet but also a fantastic source of antioxidants and essential nutrients2 grams of fiber per 100 grams, strawberries are known to be potent for a healthy life. Adiponectin plays a crucial role in regulating glucose metabolism, making strawberries an excellent choice for those looking to manage blood glucose levels. This quality is particularly beneficial for individuals with diabetes or those at risk of developing the condition. With a glycemic index of around 40 units for 100 grams, strawberries have a relatively low impact on blood sugar levels, thanks to their fiber content. This fiber also aids in promoting healthy digestion, supporting heart health, and maintaining a feeling of fullness, making strawberries a suitable addition to a balanced diet. The best way to savour the strawberries is by consuming them on their own, added to a smoothie, or tossed into a fruit salad, their sweet and tangy flavour is sure to please your taste buds. You can also use strawberries to top off your favourite desserts or blend them into a refreshing sorbet for a guilt-free treat.
10.Coconut
Coconut is a true marvel of nature, loaded with antioxidants, 80 grams of fiber, and health-promoting properties. From its ability to combat anxiety and oxidative stress to its potential for aiding in blood glucose regulation, coconut offers a delightful and nutritious option to enhance your overall well-being. Enzymes present in it promote the absorption of glucose from the bloodstream into cells. Its glycemic load is also low so it’s diabetic friendly. Consuming fresh coconut, many people also enjoy dried coconut, often referred to as coconut flakes or desiccated coconut. However, it’s essential to choose unsweetened and additive-free dried coconut to fully reap the health benefits.
Fruits are indeed a diabetes-friendly delight, bursting with nutritional goodness that can positively impact the health of patients managing this condition. With the right approach of portion control and mindful pairing, these colourful gems can find their rightful place in a well-balanced meal plan. But with any dietary changes, it is crucial for individuals with diabetes to consult with healthcare professionals or registered dietitian to personalise their meal plans and ensure optimal diabetes management. With nature’s sweetness at its best, diabetes patients can savour the delicious flavours and reap the health benefits that fruits have to offer.
