Diabetes affects 423 million people worldwide, according to the International Diabetes Foundation. With these millions of people being affected by diabetes, there are many ways to control and manage it. There are also many diet plans that can help you maintain a healthy diabetes level. But considering the modern life we lead, adapting a healthy diet may be difficult. That is because we consume so many processed food that most of us have forgotten what fresh food tastes like!
The Mayo Clinic offers a list of the best fruits for diabetics. Fruits are low in calories, have no cholesterol and are packed with antioxidants.
Mayo Clinic also recommends choosing fresh fruits over dried or canned varieties, which are more likely to contain added sugar or sodium.
The following are some of the best fruits for a diabetic:
Apples
Berries (blackberries, blueberries and raspberries)
Pears
Peaches and nectarines without skins
The Mayo Clinic says that a diet high in fruits is good for people with diabetes. Fruits are packed with vitamins and minerals, and they come in a variety of shapes and colors.
Fruit is also a great way to satisfy your sweet tooth without sabotaging your weight-loss efforts. For example, eat half of an apple instead of a cookie or two slices of watermelon instead of ice cream.
Here are some suggestions for fruits that are good for diabetics:
Apple: The apple is one of the healthiest fruits you can eat because it has lots of fiber, vitamin C and potassium (a mineral that helps control blood pressure). Apples also have pectin, which helps lower cholesterol levels in the body.
Avocado: Avocados are loaded with monounsaturated fats — a type of healthy fat that helps lower bad cholesterol levels. They’re also rich in fiber and antioxidants such as lutein and zeaxanthin, which help prevent macular degeneration and cataracts.
Blueberries: Blueberries contain antioxidants called anthocyanins that may help keep blood vessels healthy by reducing inflammation and preventing plaque buildup inside them (atherosclerosis) and they’re also high in fiber.
The Mayo Clinic lists the following fruits as good for diabetic patients:
Apples
Apricots
Bananas (ripe)
Blueberries (fresh or frozen)
Cherries (sour)
Grapefruit (pink)
Grapes (seedless)
Kiwi fruit
Oranges (navel, Valencia or blood oranges are best)
Peaches, nectarines and plums without the skin and seeds.
Pears without the skin and seeds.
Strawberries without the hulls.
The Mayo Clinic recommends that diabetics eat a wide variety of fruits and vegetables, but it also recommends that you eat a smaller amount of fruit than other people. The reason for this is that fruits are high in natural sugars, which can make your blood sugar levels go up quickly.
Fruits that are good for diabetics include:
Apples: Apples contain a lot of fiber and vitamin C, which helps keep your immune system strong. They also have pectin, which helps lower cholesterol levels.
Berries: Berries contain a lot of antioxidants that help prevent cancer and heart disease. Blueberries are particularly good because they contain large amounts of anthocyanins, which help lower inflammation in the body.
Cherries: Cherries have been shown to improve insulin sensitivity when eaten regularly over time. This means that they can help lower blood sugar levels after eating them regularly over time. They also contain anthocyanins like blueberries do, making them an excellent choice for diabetics looking to prevent heart disease and cancer.
The Mayo Clinic recommends the following fruits for people with type 2 diabetes:
Apple: One medium apple contains about 80 calories and 15 grams of carbohydrate. It also offers 3 grams of fiber, which can help you feel full and prevent spikes in blood sugar. Apples are a good source of vitamins A and C, which may help reduce your risk of heart disease, cancer and cataracts.
Blueberries: Blueberries have fewer calories than other berries, but they’re still high in fiber. They also contain antioxidants that may reduce the risk of heart disease, cancer and immune system disorders.
Cherries: Cherries are high in vitamin C, which helps reduce inflammation throughout the body — including in your joints. They also contain a compound called anthocyanins that may help lower blood pressure and improve cholesterol levels. You can enjoy cherries fresh or frozen; either way, they’re delicious when added to yogurt or oatmeal!
Grapefruit: Grapefruit contains only 45 calories per half-cup serving — plus it’s full of vitamin C and potassium! Potassium is an important mineral that helps regulate blood pressure levels by counteracting sodium (salt) in your body.
What are the best fruits for a diabetic?
The American Diabetes Association recommends that people with diabetes eat a variety of fruits and vegetables that are low in fat, calories and sugar. Fruits can be a good source of fiber and vitamins. They also provide some carbohydrates, which may help stabilize blood glucose.
While there is no specific list of fruits that are best for diabetics, these guidelines can be used to select healthy options:
Fruits that are lower in calories and sugars include apples, grapefruit, oranges and pears.
Berries such as blackberries, blueberries and raspberries are also lower in sugars but still provide the antioxidant benefits associated with their colors.
Other types of berries have variable amounts of fructose depending on the variety. For example, strawberries have more fructose than blackberries. Berries should be eaten in moderation because they contain more sugar than other types of fruits.
Fruits that have higher levels of fructose include melons (watermelon, cantaloupe), grapes or raisins (sultanas). These should be eaten only occasionally because consuming large quantities at one time could cause blood glucose levels to spike rapidly after eating them.
The best fruits for diabetics are those that are low in sugar and high in fiber. The Mayo Clinic recommends choosing fruits that have a glycemic index below 50.
These include:
Apples
Berries (except blueberries)
Cherries
Grapefruit
Peaches
Pears
Plums
Diabetes is a disease that affects the way your body metabolizes sugar. It is caused by a lack of insulin or a resistance to insulin, which means your body cannot use glucose for energy.
Diabetics have to be careful of what they eat because their bodies can’t process certain foods in the same way as non-diabetics. The Mayo Clinic recommends frequent meals with small amounts of food and snacks between meals.
The best fruits for diabetics include:
Apples
Blueberries
Grapefruit
Mango
Nectarines
Pears
Diabetes is a disease in which the body either doesn’t produce enough insulin or cannot properly use the insulin it makes. Insulin is a hormone that helps move sugar (glucose) from the blood into muscles and other cells of the body, where it is used to fuel daily activities.
The goal of managing diabetes is to keep blood sugar levels within a normal range — as close to 100 mg/dl as possible. If your blood sugar level drops too low, you can become confused or have trouble thinking clearly. Too high and you may lose consciousness.
Fruits are loaded with fiber and nutrients, making them excellent for people with diabetes. They are low in calories, yet high in vitamins and minerals, including potassium, magnesium and vitamin C.
For example:
One medium apple contains about 80 calories and 15 grams of carbohydrate (equivalent to about one teaspoon of sugar). It also contains 2 grams of fiber for a total net carbohydrate value of 13 grams.
One medium orange contains about 60 calories and 12 grams of carbohydrate (or about one teaspoon). It also contains 2 grams of fiber for a total net carbohydrate value of 10 grams.
Fruits are a great way to get a shot of vitamins and antioxidants. They can also help you feel full, so that you’re less likely to overeat on other foods.
Fruits have no fat, cholesterol or sodium. In addition, they have few calories and lots of fiber. Fruits are packed with vitamins C and A while being low in calories and fats. Here are some of the health benefits of fruits:
Fruit is high in fiber which helps to reduce cholesterol, prevent constipation and lower blood sugar levels.
Fruit contains vitamin C which is an antioxidant that keeps your body healthy by fighting free radicals in the body.
Fruit is low in sodium which helps control blood pressure levels.
Fruits are low in calories which makes them an excellent choice for those trying to lose weight or maintain their current weight without gaining more pounds from eating junk foods or fast food options like burgers, fries and pizzas etc…