Fruits are an essential part of a healthy diet. Since fruits contain natural sugar and diabetics need to watch their sugar content, there is a general misconception that diabetics should avoid eating fruits. But contrary to this belief, many researches have shown that some specific fruits produce positive effects on blood sugar control. According to American Diabetes Association, the fruits with low glycemic index and high in vitamins, minerals and fiber are actually beneficial for diabetics provided they are consumed in moderation. Also stay away from canned fruits with syrup or added sugar. Here is a list of diabetes friendly fruits.
Best Fruits For Diabetics
Consider eating following high antioxidant, high fiber fruits which will not only help to manage blood sugar levels but will also protect your body from oxidative stress and free radical damage.
Pomegranates are richest source of antioxidants that can protect the cells from free-radical damage and chronic diseases. Its phytochemical compounds have lot of advantage for diabetics, when taken in moderation.
Diabetics can eat apples without any bias. Apples are low in calories and high fiber rich fruit which makes it perfect choice for diabetics. Eating apple will not only fill your stomach but also help cut down blood sugar swings. Also phytonutrients contained in this fruit have been found to lower the risk of heart diseases along with diabetes.
The deep pigment present in blueberries known as anthocyanin is a type of flavonoids, which are known to lower blood sugar levels by increasing insulin production. Strawberries have low glycemic index as a result of which it is releases slowly in the bloodstream. It helps to improve immunity, increases metabolism and help you lose weight. It also has cancer-fighting properties. So, go ahead and eat blue berries, strawberries or any other type of berries high in fiber, antioxidants and vitamins with low GI.
Guava is a high in dietary fiber with a low glycemic index and therefore highly beneficial for diabetics. Constipation is a common complaint among diabetics and guava is good for getting rid of constipation.
Natural antioxidants, vitamins and minerals with low sugar content in Papaya makes it a good fruit for diabetics. Additionally this fruit has low sugar content. Due to irregular blood sugar levels, diabetics are prone to nerve and ear damage. By helping complete secretion of insulin papaya can slow down the progression of type-2 diabetes and obstruct future cell damage.
Like blueberries, cherries also contain anthocyanin that stimulates insulin secretion by 50% to the cells. With low GI value they are good choice for diabetic-friendly diet, as they help in steady regulation of blood sugar level. Tart cherries help fight inflammation and reduce the risk of heart diseases. Avoid dried or canned cherries as they often contain added sugar.
Pears are also excellent sources of fiber and vitamin K and potassium and also low in carbs which make them a good choice for diabetics.
8. Citrus Fruits
Oranges, grape fruits, lemons and other citrus fruits are good choice for diabetics. The antioxidants vitamin C, present in these fruits are ideal for breaking down body fats and controlling insulin level. Incorporating these low GI foods will help to maintain normal blood sugar levels in the body.
Tasty, fragrant, juicy peaches packed with wide range of antioxidants, vitamins and fiber with low GI value; making them excellent choice for diabetic patients.
Apricots, high in fiber contains just 17 calories and only 4 grams of carbohydrates. They can be a good addition in diabetic meal plan.
Being diabetic doesn’t mean you should stop eating fruits. Adding these fruits to your diet in moderation will help to detoxify your body and help avoid any complication associated with diabetes.