Must-Have Fruits for People With Diabetes
How many packets of chips or cans of soft drinks did you consume today? Don’t remember? This happens to almost everyone. Being a couch potato, you consume limitless calories from packaged foods or drinks with added sugar. You do not even realise that it is hiking your blood sugar levels, leading to diabetes, which might put you at risk of developing severe complications like stroke, heart disease, kidney disease, etc.
The best way to manage diabetes is to change your eating habits. Fruits are a fantastic source of the vitamins, minerals, and antioxidants needed for a healthy lifestyle. However, we do not know “which fruit is good for diabetes” and start consuming everything with no schedule or portion sizes.
A person with diabetes should keep track of what and how to eat. To make it easier for you, here are 8 healthy fruits (some of which are sugar-free fruits) followed by 5 eating tips.
8 Healthy Fruits for People with Diabetes.
Most folks wonder, “Which fruit is good for diabetes.” Here are the 8 healthy fruits that are a must in your diet to manage diabetes.
- Kiwi
Kiwi contains a compound called inositol, which makes your body sensitive to insulin, and its seeds contain fibre that helps manage blood sugar levels. Kiwi is low in calories, has a high water content, and is rich in potassium, making it a necessary item for your list of “which fruit is good for diabetes.”
- Apricots
Apricots are a healthy food choice for people with diabetes since they are high in fibre and low in carbohydrates. They also include a lot of antioxidants, which reduce the oxidative damage brought on by high blood sugar levels.
- Papaya
The papaya fruit has several health benefits. It is well-recognised that it contains little sodium. Low sugar and cholesterol levels are related to this. Lycopene (a compound in papaya) and the low sodium level promote heart health and control blood flow.
- Watermelon
Watermelon contains high carbohydrates, natural sugar, and a high glycemic index(a tool to measure a hike in blood sugar levels to specific foods). However, due to the low Glycemic load(combination of GI and carbohydrates of a particular food) of watermelons, dieticians say that people with diabetes can consume them. Therefore, eating watermelon will keep you hydrated and will not cause your blood sugar levels to jump immediately if consumed in moderation.
- Strawberries and blackberries
Doctors advise eating colourful fruits for optimal health. In addition to being vibrantly coloured, all berries and cherries are also quite high in fibre and antioxidants. They combat the inflammation brought on by long-term conditions like diabetes.
- Guavas
Guava is a sugar-free fruit because it has a very low GI-glycemic index which will not affect your blood sugar levels. They include a variety of antioxidants and aid in preventing constipation in people with diabetes. This fruit can further reduce your risk of Type 2 diabetes.
- Fruits with edible skin: Apples, Peaches, and Pear.
Such fruits contain a lot of fibre. Fibre promotes weight loss by keeping you full and regulating blood sugar levels. These fruits are ideal for people with diabetes because they have low GI levels.
- Citrus Fruits-Oranges and Grapefruits.
Citrus fruits are abundant in Vitamin C, which helps to strengthen the immune system and to repair unhealing injuries of people with diabetes. They are sugar-free fruits and contain a lot of fibre. They aid in portion management because they are eaten by cutting them into slices.
5 Healthily Tips to Eat Healthy Fruits
Along with knowing “which fruit is good for diabetes,” you should also know “how to eat fruits healthily.” Here are 5 healthy tips for eating fruits:
- No canned fruits Only fresh fruits: You should always choose fresh or frozen fruits, as they contain maximum nutrients and no added sugar, instead of canned fruits, which contain lots of sugar.
- Keep an eye on your portion size: Opt for small or medium-sized fruits. Divide your fruit into two portions and consume them three times per day.
- Watch out for your dried fruit portion size: Opt for only two spoonfuls daily because dried fruits, like raisins, are high in carbs and sugar.
- Fruits over fruit juices and smoothies: Always go for whole fruits instead of juice or smoothies, as these reduce the fruit’s fibre content. Moreover, smoothies have added sugar.
- Distribute the fruit meals into two: Instead of eating the entire fruit meal for breakfast, divide it into two parts and have one at breakfast and the other in the afternoon.
The bottom line
Here are the 8 healthy fruits for people with diabetes. Instead of looking for one good fruit for diabetes, add these 8 healthy fruits to your “which fruit is good for diabetes” list. Consuming these fruits with the right eating habits will help you manage your blood sugar levels and make you less susceptible to diabetes. Visit the Sugarfit website to learn more about diabetes management.
Reference Links
https://www.sugarfit.com/blog/best-fruits-for-diabetes
https://bebodywise.com/blog/sugar-free-fruits/
https://parenting.firstcry.com/articles/magazine-11-sugar-free-fruits-and-vegetables-for-a-healthy-living/
Image Credit: Photo by Nadine Primeau on Unsplash (Source)
