Saturday, 29 August 2020

Best Fruits for Diabetes



Best Fruits for Diabetes Is Diabetes stopping you from eating the fruits you love? If yes, then we have some good news for diabetes patients. Having the right fruit can actually help you satisfy your sugar cravings without affecting your diabetes diet plan. They are low in carbohydrates and rich in vitamins which are good for your health. 

Diabetes imposes a lot of food restriction in the diets of an individual. You are forced to give up many food items that you love to eat. However, when it comes to fruits, this is not the case. According to the American Diabetes Association, you can have any fruit you want as long as you are not allergic to it.

Benefits of Fruits for Diabetes:

Fruits are one of the most beneficial food items available to us. Sadly, our current lifestyle has robbed us from making full utilization of the benefits of having fruits. Fruits can be a boon for many diabetic patients. The benefits of having fruits in your diet plan are:

  • Fruits are filled with fiber. This is an important component in maintaining blood sugar levels. Fruits with high soluble fiber slow down the absorption of sugar in the body. This keeps your blood sugar in control. The pulp and skin of many fruits are high in fiber.
  • Due to the high fiber content, the fruits are heavy and filling for the eater. This helps in controlling overeating and keeps you full. Ultimately, your sugar levels are controlled.
  • Apart from the benefits for diabetes, it has other benefits as well. It helps in controlling obesity and heart attacks. Obesity is one of the major reasons for developing type 2 diabetes in humans.
  •  Fruits can help satisfy your sugar cravings as well. This keeps you away from chocolates and candies while providing you health benefits.

So, fruits should be a part of your diet plan for diabetes. When consumed in the right way and portion, it can be beneficial for your body in a whole.

Tips to Enjoy Fruits If You Are Diabetic:

If you are diabetic, it does not mean you cannot enjoy having your favorite fruits. Here are some tips that can help you with your diet plan:

·        Avoid having canned fruits. They are high in sugar content and carbohydrates. Try to have fruits in their raw form or frozen.

·        Don’t go for juices or smoothies. They, too, come with high sugar content. They are absorbed by your body more rapidly and can lead to high blood sugar levels.

·        Having the correct portion size is very important. If your fruit consumption is high, it can again lead to high blood sugar levels. So, it is important to measure the quantity of fruits you want to eat beforehand.

·         If you are having diabetes, you should avoid fruits with processed food as much as you can.  Processed foods have high sugar content in it. Also, the many key nutrients like vitamins and fiber are destroyed, making it an unhealthy option for diabetic people.

·        When you are consuming raw fruits, you can always sprinkle some cinnamon over it. This helps to keep your blood sugar level balanced. Plus, you’ll enjoy a great flavour!

·        Don’t eat fruits with your meals. This just adds to your portion size. Have it as a snack or in-between meals. You can skip your lunch and have a bowl of fruits instead. That will be both healthy and filling for you.

  • One kind of fruits that you need to avoid is the ones with a high glycemic index. It does not mean you cannot eat them. You should have these fruits occasionally. 

What Are The Best Fruit Choices?

We know how beneficial fruits can be for a diabetic patient and tips on consuming fruits. Now, the question that comes is what are the best fruits for diabetics?

The Glycemic index level of a fruit determines how fast the sugar is absorbed by the body. The GI rating is on a scale of 1 to 100. The lower the GI level, the better it is for you. Fruits can be sub-divided into 3 types – low, medium, and high GI level.

The U.S. Department of Agriculture (USDA) has divided it in the following manner:

LOW GI Fruits:


Fruits that have a GI of less than 55 fall under this range. They are the most diabetic friendly fruits for managing blood sugar levels better:

·         Apples

·         Bananas

·         Avocados

·         Cherries

·         Pears

·         Berries

·         Grapefruit

·         Grapes

·         Kiwi

·         Oranges

·         Peaches

·         Plums

  •  Strawberries

Medium GI Fruits:

The range for this category is between 56 and 69. To name some of the fruits:

·         Honeydraw melon

·         Papayas

·         Figs

·         Pineapples

High GI Fruits:


Fruits having a GI level of 70 and above fall under his category. The fruits that fall under this range are:

·         Dates

·         Watermelon

So, you see there are a lot of options available to choose from for all diabetes patients. You should have more of those fruits with lower GI levels.

List of Fruits for Diabetes Type 2 People:

If you are a type 2 diabetes person, you need to be extra careful. You need to have a proper diet plan on what you consume and how much you consume. Here’s a short list of fruits for a diabetes type 2 person:

·    Berries: All different types of berries like blueberries, cranberries, and raspberries are beneficial for type 2 diabetes patients.

·    Citrus Fruits: Fruits like oranges and grapefruits come with high fiber content that controls your blood sugar level.

·      Apples: Apples can be your friend for any kind of disease. There’s a reason why they say “an apple a day keeps the doctor away”.  Just keep your portion under control and go for a medium-sized apple.

As a type 2 diabetes patient, try to avoid medium and high GI fruits as much as possible. Just stick to the low GI fruits.

The Takeaway:

The common notion among the general public at large is that a diabetic patient cannot have fruits. However, today you learned that it’s a myth. By avoiding fruits, you are causing more harm than doing good. Fruits should be a part of your diet as your body needs the nutrition they’re capable of providing.

What are the best fruit choices you could make for yourself here?