Modern lifestyle has greatly affected the overall health of individuals. People have started relying more on medicines than food to stay healthy. Add on are some terrible health problems that are swaying people away from eating what they like.
One such common health condition is Diabetes. Ask a diabetic to know how troublesome their lives have become when everything they eat is looked at with an eye of a doubt. It is a myth that a diabetic is supposed to stay away from everything sweet.
A natural sugar which is found almost in everything you eat is good for you. Also, sugar helps release energy, thus its intake is necessary. Practically you need not control your sugar cravings but eat something that is healthier for you and your health condition.
As a diabetic, you need not abstain from sugars but have more natural sugars that are found in fruits.
Can diabetics eat Fruit?
The most common advice every diabetic gets is to stay away from fruits. Why? It is because the fruits have high sugar content. Yes, fruits have sugar but the sugar present in them is a natural sugar which is far different from the processed ones.
Further, there are many fruits that are known to control blood sugar levels and studies have proven that a regular intake of such fruits can even help evade diabetes. Thus, a diet with a variety of fruits is definitely beneficial for an individual whether they are diabetic or not.
How is fruit sugar different from Processed Sugar?
The sugar found in fruit comes packed with fiber, high water content, antioxidants, vitamins and minerals along with other nutrients that improve health and help fight diseases. On the other hand, a refined sugar found in manufactured foods is the combination of glucose and fructose.
It is extracted from sugarcane and sugar beet and contains only high sugar content without any other healthy nutrient. Processed sugar supplies only empty calories providing instant energy and is not good for physical health.
As you take processed sugar, it instantly gets absorbed in the blood causing insulin spikes while natural sugar that comes packaged with water and fiber content takes time to be digested by the body and does not cause a sudden spike in insulin.
Also, eating processed sugar increases the craving for more sugar intake while fruits that have high fiber content which makes you feel fuller and prevents overeating.
Thus, you should not stay away from juicy fresh fruits with a fear of diabetes as nature holds a solution to every problem. If you would look around you would find plenty of good fruits for diabetes. They not only add taste to your otherwise plain life but also are beneficial in controlling insulin spikes while guarding you against the secondary effects of diabetes.
Thus, even if you are suffering from diabetes then you can add fruits to your diet but be selective as certain fruits are much high on sugar content. Eating in moderation and picking low sugar fruits is the key to manage your health and taste.
While all fruits come loaded with health benefits, there are certain fruits that can keep your diabetes under check. Following are the fruits that can be considered good for diabetics-
Fruits with low Glycemic Index
Glycemic index is the rating which is used to determine the increase in blood sugar level upon consumption of certain food. Foods are ranked from 1 to 100, indicating how readily they increase the blood sugar level.
The foods that have a high GI are known to quickly increase the blood sugar level while those with a low GI do not cause instant spikes. Thus, fruits for diabetics should have a low Glycemic index.
Fruits that are Seasonal and Fresh
An important thing to note is that the variety of fruits consumed weighs high above the quantity that it is consumed in. Just like vegetables, it is beneficial to introduce a diverse range of fruits in your diet. Thus, seasonal fruits are beneficial but the chosen fruits should be fresh and not canned, dried or processed.
Fresh fruit juices are known to cause insulin spikes as they are readily absorbed and are low in fiber. The packaged fruit juices are processed with high sugar content, hence should be avoided.
Fruits Rich in Antioxidants
Antioxidants are known to improve body functioning and mechanism. Thus, fruits which have high antioxidant content are excellent for people suffering from diabetes.
List of the 20 Exceptional Fruits for Diabetic People
People suffering from diabetes do not have to control their urge for fruit consumption anymore. Add some fresh flavors to your diet and enjoy a healthier lifestyle. If you are looking for fruits to eat in diabetes, then you need not go anywhere as given below is the list curated just for you.
Blueberries are the superfood for diabetics. These have a low Glycemic Index and are known to break glucose into energy, thus considerably reducing the glucose level in the blood. These dark colored berries get their color due to the presence of a flavonoid and anthocyanin that lowers the risk of diabetes(1).
Thus, the blueberries with their low-calorie content are ideal fruits for diabetics.
The saying, ‘An apple a day keeps the doctor away’ holds true for diabetic patients too. Apples are known for their numerous health benefits including a check on blood sugar level. Loaded with antioxidants and fiber, the fruit helps to improve digestion.
Further, it contains pectin, a chemical substance which can lower the blood sugar level by 50%. The fruit is hypoglycemic i.e. has low glycemic content which is good for diabetics. Thus, you should definitely include apple in your diet.
Kiwi is another great choice for people suffering from diabetes. It is a great source of nutrition with a high content of potassium, fiber and vitamin C. The fiber in Kiwi has high water holding capacity which results in slower absorption thus managing the glucose level in the body.
Further, an average size kiwi has 56 calories and only 13 carbs. Low carbs in fruit make it a good choice for those who are working towards weight loss.
Also Read: Lemon Water Diet for Weight Loss
The star-shaped fruit has a high nutritive value and thus is counted among the top fruits for diabetics. Starfruit is rich in Vitamin A and Vitamin C and helps to improve the overall immunity. Adding to it is the presence of potassium in a high quantity that regulates the proper circulation of the blood.
The fruit also has a high content of dietary fiber which improves the lipid profile of a person suffering from diabetes and lowers the bad cholesterol level in the body. If you are working on weight management, then this fruit with low calorie is great for you.
Pomegranate work wonders for people suffering from diabetes. It is packed with antioxidants that help to lower the bad cholesterol production in the body and reduces the body’s resistance against the production of insulin.
Thus, it regulates the amount of insulin production in the body. Due to its ability to destroy free radicals present in the body, Pomegranate makes a good fruit for diabetes patients(2).
With their high dietary fiber content, a rich concentration of antioxidants, minerals, and iron, figs definitely serve as an excellent fruit for patients suffering from diabetes. These also help in weight loss due to their low-calorie content. However, in case you are eating dried figs, eat them in moderation(3).
Peaches are great for diabetics as they have a low glycemic index. This wondrous fruit is a must in your diet for its numerous benefits. It contains a high amount of fiber that helps in maintaining the blood sugar level.
Further, it also contains Vitamin C and antioxidants that help to improve the body functioning and effectively control diabetes.
Those suffering from diabetes should eat guava frequently as it greatly helps to regulate the blood sugar level. Low glycemic index along with high fiber content and the presence of Vitamin C makes guava a healthy and smart choice(4).
Eat it regularly to enjoy improved health with controlled diabetes.
Diabetes comes with many side-effects. It causes numerous other health conditions. One such negative effect of Diabetes is constipation. If you wish to not only control your blood sugar level but also fight the side-effects of it like constipation, then include plum in your diet.
Plum is undoubtedly amongst the top fruits for diabetics. It not only helps regulate the insulin and blood sugar levels in your body but also improves digestion due to the presence of high amounts of antioxidants(5).
Also Read: Home Remedies for Constipation
Papaya is an important fruit for people suffering from diabetes. It has numerous benefits that make it a perfect choice for a person suffering from diabetes. Papaya contains ‘Papain’, an enzyme which has been proved to be quite effective against diabetes. Further, the hypoglycemic properties of the fruit help to keep your diabetes under control.
It is known that people suffering from diabetes are prone to heart diseases. But papaya can help solve all your worries as it greatly contributes towards preventing cardiovascular diseases.
Watermelon in the list of good fruits for diabetics can surprise many. But if you have a look at its nutritional composition then you would know why it comes in this list. Its natural sugar is certainly good for you and provides instant energy.
It also contains carotenoids in high amounts that can considerably control blood sugar level in the body. Further, the presence of antioxidants makes it divine for diabetic patients. A person suffering from severe diabetes can greatly improve their condition with this fruit(6).
Love pears? Here comes another reason that will make you love it more. The fruit though sweet, functions to control the blood sugar level in the body. The natural sugar it contains called Levulose instantly gets absorbed and provides you with high energy.
Low calories and carbohydrates are other plus points for those who are conscious about their weight. The high fiber content in the fruit ensures that your blood sugar level is under control and does not have an impact on your body weight(7).
Grapes are one of the most essential fruits that need to be in the basket of diabetic patients. Loaded with a rich source of antioxidants and fibers, grapes are quite effective against diabetes especially type II diabetes.
The high fiber and antioxidant content in the fruit help to regulate the insulin and blood sugar levels in the body. Grapes are also known to improve insulin secretion by the pancreas(8).
Avocados are known for their numerous health and beauty benefits. This superfood is an excellent choice for people with high blood sugar level. It not only helps in controlling diabetes but is also effective in preventing such health conditions. Thus, avocados are a must if you seek a healthier lifestyle and wish to control your diabetes.
Another great benefit of avocados is that these contain monosaturated fats which are known to lower down the risk of cardiovascular diseases that are more common in patients suffering from diabetes.
It is hard to resist a fruit like a mango, but even if you are suffering from diabetes you don’t need to do so. Yes, you can have your favorite mangoes too, but in moderation.
This juicy yellow fruit is packed with vitamins and minerals, thus it is great to be included in your diet. However, due to its high sugar content, you need to take it in the right amount to extract its benefits. A small serving of mango now and then will not shoot up your blood sugar but help satiate your craving for the fruit.
Being hypoglycemic, the delicious strawberries are good for patients suffering from diabetes. Strawberries can aid in controlling the level of glucose in the blood. Further, the presence of chemicals like ellagitannins and anthocyanin in the fruit helps in maintaining the insulin level in the body making strawberries quite effective against type II diabetes.
Their rich antioxidant content also helps in preventing eye damage which is one of the common side-effects of high blood sugar level.
Also Read: Home Remedies for Eye Infection
The tangy sweet flavor of oranges is loved by all. Further, its high vitamin C content greatly contributes towards boosting immunity. But this is not all. The fruit also contains flavanones, flavonols and phenolic acids that are known for their protective abilities. Besides these, the presence of a high amount of fiber and antioxidants help lower the blood sugar level. Oranges also have folate and potassium that help in regulating blood pressure. So, if you are fond of oranges, eat them without any worry.
Also Read: Home Remedies for Blood Pressure
Don’t be surprised to see banana in the list of fruits for diabetics. Well, believe it or not, bananas are great for diabetics too. Thus, if you are still doubtful and thinking that can diabetics eat bananas, then the answer is yes, diabetics can eat a banana too. Bananas not only serve as a great source of energy but have a high amount of potassium and several vitamins that ensure you a healthy body mechanism.
However, due to the presence of a high amount of carbohydrates, you should keep a check on the portion that you are consuming. A controlled intake of banana is good in diabetes(9).
Grapefruit is counted among the best fruits for diabetics. With efficient blood sugar controlling properties, these are great for diabetic patients. Grapefruit is found to contain a chemical called Naringenin which is known for inducing the secretion of insulin.
Thus, the fruit can effectively control the type II diabetes. It also has a high content of antioxidants that are beneficial in regulating blood sugar level(10).
Apricots are undoubtedly healthy fruits with their low content of carbohydrates and limited sugar content. Further, these are rich in fiber and Vitamin A content which makes them a good choice for a diabetic patient.
So, this was the complete list of fruits that are effective in controlling diabetes. Fruits, if eaten in their natural form do not harm the body thus, one should eat them. These are packed with numerous health benefits that make them good for your health. Instead of eating a single fruit add a variety of fruits to your diet chart and enjoy their numerous benefits.
There is no upper limit as to how much you can eat but yes, of course, the fruits with high sugar content and carbohydrates can cause trouble. If you wish to eat them, then it would be better to keep a check on the portions you take.
An excess of anything can be bad for health hence eating in moderation and being mindful of your health conditions is the most important thing while formulating a diet chart.
If you are diabetic, then add fruits to your diet rather than avoiding them to improve your health and control the sugar level. Fruits can do wonders for your body.