The Best Winter Fruits That You Should Include In Your Diabetes Diet

Updated on November 16th, 2020
Winter Fruits For Diabetes

Many foods are restricted from a diabetes-centric diet. Diabetes is a severe health condition, which is caused by inadequate production of insulin in your body. It makes it challenging for glucose to be processed correctly, which leads to an abnormal increase in the blood sugar level.

Unhealthy eating habits, genetic disorders, and a sedentary lifestyle are a few factors that could lead to the situation. Yet, sugary foods are the initial thing that the diabetologists recommend not to have on a diabetes diet.

Interestingly, these include fruits and only those fruits that have a high amount of natural sugars. Some fruits are regarded as excellent for diabetics and should be added to the diet in moderation. With winter around the corner, seasonal fruits are set to flock to the markets. If you have diabetes, you must be aware of which fruits to pick from the lot this season. 

Winter Fruits For Diabetes Diet  

1. Orange

Citrus fruits like orange have a significant quantity of vitamin C nutrients that is a powerful antioxidant. Orange is also high in fiber that can inhibit metabolic markers like blood sugar and blood pressure to their optimal level.

Orange is an excellent pectin source, a soluble fiber that has been proven to lower LDL cholesterol levels. Although they’re sweet, oranges are very low on the GI (glycemic index), according to the ADA  (American Diabetes Association).

And the lower a food’s glycemic index, the less it affects insulin and blood sugar levels. Do factor in that one medium-size orange has 15 g (grams) of carbohydrates [1].

Oranges provide other vital nutrients, including vitamin C. Prefer the whole fruit instead of juice for more antioxidants and fiber that may help prevent cell damage, and decrease any effect on blood sugar.

2. Pear 

Pear has an impressive low GI, which is a measure of how quickly the body converts carbohydrates in food into glucose. It is believed that the pear’s skin is of outstanding nutritional value and particularly beneficial in handling high blood sugar levels [2]. So, don’t peel it and gulp down the whole fruit.

Pears come between 20 and 49 on the GI. That makes them a low-glycemic index food, mainly because they’re rich in fiber. One little pear has around 7 grams of it. That’s as much as twenty percent of the fiber you need every day. (Men should shoot for 38, while women should get about 25 grams of fiber a day)

Few studies indicate that the pigments that give pears their color, known anthocyanins, can lower the type 2 diabetes chances. We need more investigations to understand why this is and how consuming pears might help if you have diabetes.

[Also Read: Amazing Health Benefits of Pears]

3. Guava

This fruit has a unique nutritional profile. It is low in sodium and high in potassium; it is high in vitamin C and fiber and has a low Glycaemic Index [3]. This winter specialty is one of the top picks for a diabetes diet.

According to a 2016-research, it was noted that ‘guava fruit without peel is more effective in lowering blood sugar as well as triglycerides, total serum cholesterol, and LDL cholesterol levels. It increases HDL cholesterol levels also’.

[Read: Stunning Guava Health Benefits]

4. Kiwi

This green fruit is packed with the goodness of anti-inflammatory and antibiotic properties. It is also high in dietary fiber, making it the perfect addition to your diet.

As acknowledged by the US Department of Agriculture, one powerhouse, delicious kiwi, has 64 mg of vitamin C (71 percent of the DV), 2 g of fiber (8 percent of the DV), and 215 mg of potassium (5 percent of the DV). One kiwi also has about 10 g of carbohydrates and 42 calories, so it’s a smart addition to your diabetes-friendly diet. 

[Read:Effective Benefits of Golden Kiwi]

5. Apples

The fruit contains a particular type of antioxidant called anthocyanin that can regulate blood sugar levels and keep a check on its levels by enhancing the body’s metabolic balance [4].

Apples can be healthy incorporation into a diabetes meal plan. However, as with many foods, portion sizes are an essential consideration. Overindulging fruit, including apples, could worsen blood sugar levels.

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Besides, not everyone tolerates high fiber fruits, as apples can aggravate bloating and gas if you have irritable bowel syndrome or slow digestion. If you want to learn your carbohydrate targets, have food intolerances, and incorporate your favorite fruits into your meal plan, meet with a dietitian.

6. Grapes

Grapes contain 23 grams of sugar per 151 grams (one cup), which may make you wonder if they’re the right choice for diabetes patients. They have a low GI (glycemic index) of 53, measuring how rapidly a food spikes blood sugar.

Moreover, compounds present in grapes can even decrease blood sugar levels. In 16-week research in 38 men, men who consumed 20 grams of grape extract per day experienced reduced blood sugar levels, compared to a control group.

Furthermore, resveratrol has been proven to increase insulin sensitivity, improving the body’s ability to utilize glucose and hence lower blood sugar levels.

Resveratrol also spikes the number of glucose receptors on cell membranes, which can positively affect blood sugar. Managing blood sugar levels over time is an essential factor in reducing the risk of diabetes.

Bottom Line

When it comes to following an ideal diet, people with diabetes are often advised to refrain from sugary foods and refined carbohydrates.

They are believed to increase blood sugar levels. Instead, they are advised to include more fiber-rich and complex carbs in their diet. Winter season comes with many such fiber-rich foods that are reputed to help manage diabetes well. 

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