Diabetes is a chronic disease in which the body is unable to maintain normal blood sugar levels. A nutritious diet, a proper medication plan, and an active lifestyle are the best ways to manage diabetes.
It is a common misconception that diabetics cannot consume fruit.
Fruit does, in fact, contain natural sugars. However, just because you have diabetes does not mean you should avoid eating fruit. It simply means you should make better choices about what (and how much) fruit you eat.
The 8 Best Fruits for a Diabetic Diet
1. Papaya is a tasty, fiber-rich snack
Papaya is a summer fruit that has a variety of health benefits. It has a low sugar content but tastes sweet. Papayas are high in antioxidants and fibre, which help to prevent cell damage. Because it is a low-calorie fruit, it also aids in weight loss.
Because they are high in folate, vitamin B, magnesium, potassium, and fibre, they are ideal for diabetics. The most effective way to consume papaya is as a filler. A quarter of a regular-sized papaya is the recommended serving size. The best time to eat papaya is during the day, as a mid-morning salad.
2. Select Plum for Easy Snacking and Ample Fiber
Plums are one of the best fruits for diabetics. It has a low glycemic index and takes longer to break down sugars in the body, lowering the risk of an increase in blood sugar levels. The fruit is high in nutrients and helps to reduce insulin resistance in the body.
Plums are also high in fibre, which aids in blood sugar control. Plums are best consumed fresh as a fruit. Prunes, which are dehydrated plums, are also popular. It needs to be peeled and chopped. The best time to consume plum is during the day. One medium-sized plum at a time is the ideal serving size.
3.Berries Are a Refreshing Treat Packed With Antioxidants That Fight Disease
Berries such as raspberries, strawberries, blackberries, and blueberries are excellent for diabetics. One cup of fresh blueberries contains 84 calories and 21 grammes (g) of carbohydrates, while raspberries have about 5 grammes of sugar per cup and strawberries and blackberries have 7 grammes of sugar per cup.
These berries are high in antioxidants, nutrients, and phytonutrients, which aid in glucose absorption. Berries also have anti-inflammatory properties, as well as vitamin C and fibre. Berries are best eaten for breakfast. Dietary fibre will keep you fuller for longer and aid digestion. Make them a part of your oatmeal, pancakes, smoothies, and sandwiches. Remember to keep your portions under control.
4. Green Kiwis are high in potassium, fibre, and vitamin C.
This green fleshy is high in vitamin C, low in sugar, and contains potassium and fibre. These have a glycemic index of only 49, which means it takes longer for your body to convert to glucose. For an average person,two medium-sized kiwis is the recommended serving size
The best time to eat kiwi is in the second half of the day, as it causes the release of serotonin, which regulates the sleep cycle. So eating kiwis right before bedtime can help you sleep better. Consuming kiwis in the morning can help to lower blood sugar levels. This is due to kiwis’ high fibre content, which has a higher water holding capacity. The best way to enjoy kiwi is as a topping or side dish in your meals.
5.Tart Cherries Help With Inflammation
One cup of cherries has about 52 calories and 12.5 grammes of carbohydrates. These fruits may be especially beneficial against inflammation due to their antioxidants, which have been shown to fight heart disease, cancer, and other diseases.
You can eat cherries in any form, whether canned, fresh, frozen, or dried, but be sure to check the label for added sugar, which can spike your blood sugar. One cup of cherries is the recommended serving size. Cherries can be added to porridges, oatmeal bowls, and smoothies. Have them first thing in the morning.
6.Sweet, Juicy Peaches Pack Electrolyte-Boosting Potassium
Peaches have 59 calories, 14 gm of carbohydrates, 10 mg of vitamin C, and 285 mg of potassium. Peaches also contain bioactive compounds that aid in the fight against obesity and cardiovascular problems caused by diabetes. Peaches are also high in fibre, potassium, vitamin A, and vitamin C.
One medium-sized peach is the recommended serving size. The best way to eat a peach is raw, in its natural state. Peaches should not be consumed on an empty stomach or first thing in the morning due to their acidic nature. Because of the high sugar content and external additives, it is best to consume unpeeled peaches and avoid packed or canned peach products.
7.Apples provide a quick, fibrous, vitamin C-rich snack
Apples, as we all know, are one of the healthiest fruits. Apples should be included in everyone’s diet because they aid in the treatment of many diseases and symptoms. Apples contain soluble fibres, vitamin C, and a variety of other nutrients.
Despite the fact that apples contain carbohydrates, the fibre content and antioxidant properties help in stabilizing the blood sugar levels. Apples are best eaten in the morning because the pectin in the skin aids digestion throughout the day. It also keeps you fuller for longer and helps you consume fewer calories. Consume the skin along with the apple flesh because the skin is high in pectin, fibre, and flavonoids.
8.Oranges Are a Delicious Source of Vitamin C
Orange is another vitamin C-rich fruit that will satisfy your sweet tooth without adding extra calories and sugar to your diet. Oranges contain carbohydrates and fibre, and they take time to break down into sugar. It is always best to consume oranges in their natural state rather than juice.
One medium-sized orange provides nearly all of the vitamin C you need in a day and also contains folate (24 mcg), which aids in the formation of red blood cells. The skin of the orange contains the majority of the nutrients, so eating it whole is the best way to consume it. Avoid packed or canned oranges that contain added sugars and preservatives.
Oranges are best consumed in between meals. Avoid eating oranges on an empty stomach because citric acid can cause acidity and bloating. Oranges should also be avoided as a dessert after a heavy meal because the acid can cause stomach enzymes to be released, which can interfere with digestion.
Fruits to Avoid For Diabetes:
While most fruits are safe to eat if you have diabetes, some do not have the same reputation. We’ve compiled a list of fruits to avoid because they have a higher glycemic index or because people overeat them, resulting in high blood sugar levels.
These fruits contain a high amount of natural sugars:
• Ripe banana
• Dried dates