Top 5 fruits to control diabetes
Q. What is Diabetes?
Diabetes is a chronic disease that occurs when the pancreas can no longer make insulin and doesn’t use insulin well.
Insulin Function
Insulin is a hormone made by the pancreas, it regulates blood sugar. This hormone helps glucose from food get into your cells to be used for energy. With diabetes, your body is not able to produce insulin or can’t use it as well thus raising the body’s glucose level. High glucose levels are associated with damage to the body’s organs.
Types of Diabetes
There are three types of diabetes, type 1, type 2, and gestational Diabetes (diabetes while pregnant).
Type 1 Diabetes
Type 1 diabetes is autoimmune diabetes results when the immune system destroys the pancreas cells that produce insulin. Their body produces very little amount of insulin or sometimes no insulin. It commonly occurs in children or young ones.
Type 2 Diabetes
The most common type of diabetes about 90-95% of people with diabetes have type 2. It is common in adults. As a result, the body is not able to properly use the insulin that it produces. To control blood glucose levels in people with type 2 diabetes, insulin will be required.
Gestational Diabetes
It commonly develops in pregnant ladies. It creates complications for both mother & child. After giving birth, gestational diabetes usually disappears.
Causes & Treatments
Type 1 diabetes is autoimmune so the exact causes are still unknown. Type 2 diabetes is caused by genetics (Run in families) or various lifestyle factors. Obesity increases the risk of getting diabetes. The effects of diabetes can be minimized by adopting a healthy lifestyle or eating healthy foods.
Q.) Why Fruits are good for Diabetes?
Diabetes is linked with various diseases especially heart diseases even weakens your immune system. Fruits are rich in vitamins, minerals, and phytochemicals so they reduce the risk of getting such diseases.
Q.) How do fruits affect diabetes?
Fruits are rich in carbohydrates which causes a rise in blood sugar levels. Always consume fruit in a balanced amount according to its carbohydrate content. Different kinds and sizes of fruit have different carbohydrate and calorie contents.
Fruits that are Good for Diabetes
Fruits which have low-carb content and low glycemic index are good for people suffering from diabetes.
Q.) how many carbs should a diabetic eat daily?
A diabetic especially with type 2 should consume 130-260 grams of carbs daily. Although fruits are rich in essential vitamins & minerals they are packed with carbs too. Sugar intake must be monitored by people with diabetes to avoid blood sugar spikes.
What is a glycemic index?
In simple terms, the glycemic index (GI) measures how quickly carbohydrate-containing foods affect your blood sugar level. By the American Diabetes Association (ADA), GI scores are categorized as follows:
- Low: 0-55
- Medium: 56-70
- High: Above 70
1. Peaches
Carbs: 10g per 100g serving
GI: 35 per 100g of fruit
Peaches are a safer choice for diabetics and their GI is also very low. They are well known for reducing blood sugar levels. Peaches boost immunity and lower the risk of getting diseases and infections as we know people suffering from diabetes are at a higher risk of getting infections.
2. Pear
Carbs: 15g per 100g of fruit
GI: 30 per 100g
Pears do not raise your blood sugar level and are good for diabetes type 2. They are an excellent source of fibers and reduce the risk of getting heart diseases and stroke. Pears are also helpful in preventing prediabetic symptoms.
3. Strawberries
Carbs: 8g per 100g of fruit
GI: 25 per 100g
Strawberries are good for diabetes. Diabetics can eat strawberries without worrying about blood sugar spikes. Also, they are rich in vitamin C which enhances our immune system and stimulates the production of white blood cells thus helpful in preventing infections.
4. Blueberries
Carbs: 12g per 100g of serving
GI: 6.4 per 100g
Blueberries are worldwide known as a diabetic superfood according to American Diabetes Association (ADA). They hold many antioxidants, fibers, and minerals that boost overall health. Blueberries help decrease the risk of getting diseases in diabetic patients.
5. Apples
Carbs: 14g per 100g of fruit
GI: 36 per 100g
Apples are good for diabetes and are satisfying choice. A 2020 review of studies suggested that apples and pears are directly linked with lowers the risk of getting diabetes. Apples are super healthy fruits packed with vitamins, iron, and fibers. They daily consumption lower the risk of getting anemia.
A 19th century famous phrase an apple a day keeps the doctor away indicated that apples are super nutritious for maintaining good health.
6. Cherries
Carbs: 12g per 100g of fruit
GI: 25 per 100g
Cherries are good for diabetics. They are rich in vitamin C, potassium, and fibers. In moderate amount, cherries proves good for diabetics with type 2. A small portion of about 15 cherries a diabetic can eat per day according to The British Diabetic Association.
7. Oranges
Carbs: 12g per 100g of serving
GI: 35 per 100g
Oranges have a low GI and do not promote blood sugar spikes. They are rich in fibers and vitamin C both helpful in managing the health of diabetics.
8. Kiwifruit
Carbs: 15g per 100g serving
GI: 50 per 100g
Kiwi considers diabetic-friendly fruit. Kiwi is beneficial for diabetic patients as it boosts immunity and increases the body’s disease-fighting abilities. It is rich in antioxidants and consider safe for diabetes.
9. Cranberry
Carbs: 45g per 100g of fruit
GI: 45 per 100g
They are low in sugar and good for diabetes. Cranberry juice is commonly suggested to diabetic patients to treat UTIs and is good for their kidney health.
10. Grapefruit
Carbs: 11g per 100g of serving
GI: 25 per 100g
It has low-carb and low-GI so it’s a perfect choice for diabetics. They do not have a negative influence on blood sugar levels. Grapefruits are rich in antioxidants, minerals, and vitamins that boost heart health.
11. Plums
Carbs: 11g per 100g of fruit
GI: 35 per 100g
Plums are recommended fruit for diabetics. It does not have any impact on blood sugar rise. It is full of fibers and helps regulate blood glucose levels. Plums can be used both as a snack and as part of the diet for diabetic patients.
12. Apricot
Carbs: 11g per 100g
GI: 34 per 100g
Apricots are safely eaten by diabetic patients. It is an ideal option for regulating blood sugar levels. Apricots are a wonderful choice for those who are suffering from diabetes.
13. Bananas
Carbs: 23g per 100g of fruit
GI: 40 per 100g
Banana is safe, nutritious, and good for diabetes type 2 as well as gestational diabetes. They lie on the list of low GI fruit. They are rich in potassium and are good for bone health. Bananas are packed with blood-sugar balancing fibers and a diabetic patient should not consume them daily. Eating 2 small bananas with a gap of 1-2 days is safe.
14. Watermelon
Carbs: 8 gram per 100 gram of fruit
GI: Average is 50 per 100 gram
Watermelon has low carbs and GI, so it’s a good choice for diabetic patients. It is rich in fibers, making them feel fuller for a longer time and preventing overeating. Fibers help in maintaining a healthy body weight because they fasten the metabolism and reduce the risk of obesity.
15. Java Plum
Carbs: 16g per 100g of fruit
GI: 25 per 100g
It is an excellent diabetic-friendly fruit. It stimulates the function of insulin and prevent both type 1 and type 2 diabetes. The powder of java plum seeds is well known for controlling blood sugar spikes. It is also known as Jamun or black plum.
FAQ
Q. What are the 5 best fruits for diabetics?
The 5 best fruits for diabetics are;
- Berries
- Grapefruit
- Apple
- Cherries
- Apricot
Q. What fruits will lower sugar quickly?
Citrus fruits like grapefruit and oranges are the best fruit to regulate blood sugar levels.
Q. Is banana good for diabetes?
Yes, bananas are safe for diabetics. It is a highly nutritious fruit.
Q. Is grapes good for diabetics?
Grapes help lower the risk of getting diabetes type 2 according to a British Medical Journal published in 2013.
Q. Is pineapple good for diabetics?
Pineapples have a high glycemic index that’s why it is not a good option for people with diabetes.
Q.Is orange good for diabetics?
Oranges are packed with vitamins and minerals and helps in lowering blood glucose level. Eat in moderation is perfect for diabetic patients.
Q. Is guava good for diabetics?
Guava has a low glycemic index and good fibrous content which makes it beneficial for controlling blood glucose level.
