Fruits have never been considered as the best food to have when you have diabetes as they are high in sugar content and can increase the blood sugar level however, that is not entirely true. Fruits are considered a great source of necessary vitamins, minerals, zinc, folic acid, and magnesium. If you choose the right kind of fruits that have a low glycemic index and are low on carbs they can do wonders for your health. The glycemic index (GI) helps to indicate that how fast the food consumed can have an impact on your blood glucose level. Eastbaytimes.com recommend that fruits that have less GI value should be preferred by people who have diabetes. As foods containing GI value beyond a certain number can affect the blood sugar level negatively.
Fruits that have a glycemic index value of less than 55 are considered best for a person with diabetes as such fruits can provide you nutritional benefit without affecting the blood glucose level negatively. Fruits with a GI value of 56-68 can be considered as decent as well when consumed in a small portion. Any fruit whose GI value is more than 68-70 can be considered unhealthy for a diabetic person. Although various other factors can affect the blood glucose level of a person as each person’s body react differently, however, this can be used for reference.
Another important thing to be highlighted is that fruits should be eaten in their real form rather than their processed form. Processed forms like fruit syrups, fruit juices should be avoided as they can heighten the blood glucose level more as compared to the whole fruit. They contain more carbs and less fiber, and other essential nutrients. Packed and frozen fruits can also be considered if they are free from preservatives and added sugar.
It is also necessary to calculate the overall calorie intake of the day while calculating the consumption of carbs, protein, and fats. This can help you to understand what works best for you to keep the blood glucose level stable. Some people find that when they consume carbs along with protein it helps them to avoid a sudden increase in blood sugar. This can enable you to consume some carbs without the risk of a sudden spike in blood sugar.
Below given are some fruits that a person with diabetes can consume. These fruits have various health benefits that can have a positive impact on your health.
- Apples
Apples can be considered a popular fruit due to their health benefits and their availability worldwide. A standard size apple is low in calories with around 90 calories only, which makes it suitable for diabetic people and weight watchers. Diabetic people are often overweight hence, apple can be their go-to snack. Apples when consumed with skin can provide you with a good amount of fiber. Fiber can be beneficial for people with diabetes as it can prevent a sudden spike in blood sugar level by reducing the pace of absorption of glucose in the blood. It is especially beneficial for people suffering from type 2 diabetes and can even reduce your chances of getting type 2 diabetes. It provides various health benefits like less risk of getting a stroke, helps with obesity, better gut health, aids in high blood pressure, and more. It contains a good amount of vitamin K, A, and C. It has a GI value of around 35 which makes it an ideal fruit for people with diabetes.
- Berries
All kinds of berries like strawberries, raspberries, blackberries, and blueberries are a great source of antioxidants, essential vitamins, and fiber. Antioxidants are known to manage free radicals, this can help you in preventing the risk of developing many diseases. It can be said that berries are considered to have the highest amount of antioxidants as compared to other fruits. It can also help in lowering the blood sugar level and prevents the blood sugar from a sudden increase. 100 grams of berries contain around 30-60 calories only. This makes them a superfood as they offer a great amount of nutrition value and contain very few calories. They can be added to any type of diet due to their low carb value. They have a low GI value and can be consumed to curb sweet cravings. People who are following a personalized diet due to diabetes can easily include berries in their diet in various ways. It was seen that berries offer better nutrition when combined with some specific foods. For instance, combine some berries with a zero fat yogurt to obtain a healthy smoothie. This will help you feel full for a longer time and can be used as an alternative for breakfast.
- Citrus fruits
Citrus fruits like orange, lemon, and grapefruit can provide you with a boost of vitamin C. They are considered to be diabetes-friendly and are said to be superfoods for diabetic people. They are rich in fiber, potassium, folic acid, and antioxidants which are beneficial for people with diabetes. They contain a great amount of vitamin C which can help in managing an increase in blood glucose level. A study found that having a dose of 400-500 mg of vitamin C twice a day can help with high blood glucose levels. It was also seen that it can lower the blood pressure of people suffering from type 2 diabetes. It was also found that it can improve heart health as well. Although this study brings good news for people with diabetes, however, it is not enough to conclude the same for everyone as some people find it difficult to manage their blood sugar with medications.
Hence it can be said that diabetic people can consume fruits if it is done in moderation and while keeping a check on the portion size. It is necessary to ensure that you are not eating fruits that are high in carbs as this can cause a sudden spike in blood glucose level. Making the right choice can enable you to enjoy various fruits and their benefits. However, it is recommended to consult a health care specialist if you experience any problems.
