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Are you a diabetic? Are you worried about foods with a high glycemic index? Don’t worry. We are here to give you the best fruits that you can relish without worrying about your blood sugar levels.
Diet For Diabetics:
Diabetics do not have to eliminate all sugary foods from their regular meals. Sugar or glucose is a vital requirement for the human body. It fuels us with energy so that we can stay active all day.
But when you have to deal with diabetes, it is necessary to take care of your sweet cravings in an appropriate manner. Hence, portion control is essential for every diabetic.
So, what would be the best practical way to ensure diabetics get their required intake of sugar?
Fruits: The Ultimate Food For Diabetics:
Most would prefer a healthier and natural way, and what better way is there to go with than fruits! A quick light snack, an after meal desert, or simply blended and squeezed into a refreshing drink, fruits can be consumed in many ways. Fruits also provide us with roughage, antioxidants, vitamins and minerals.
But how would fruits benefit a diabetic?
Well, in addition to the various nutrients fruits give, the simple sugars or carbs in them are a whole lot easier for the body to process. Also, these are the healthier kind of sugars the body needs.
Diabetes may cause weight loss, resulting in severe health adversities. Including fruits in their diet regimen can contribute towards reducing the excessive weight of many diabetics. One of the effects of diabetes is that it makes people hungry all the time, and the intake of certain fruits can create the feeling of fullness.
Again, too much of anything can prove to be bad for you. Thus, when consuming fruits, a diabetic must be cautious and careful while picking the fruits to eat. Certain fruits are remarkably high in sugar content while others are low. Sugar content is high in dried fruits than in fresh fruits.
Following are the top 25 fruits that are ideal for diabetics:
1. Lime And Lemons:
These are two fruits that contain high levels of vitamin C. They also have other vitamins like vitamin A, B, magnesium, sodium, fiber, etc. The interesting thing about limes and lemons is that they have a considerable level of soluble fiber. This helps regulate the blood sugar level. Soluble fiber restrains the amount of sugar taken in by blood. Also, the low glycemic percentage will keep a person’s glucose levels constant.
2. Cranberries:
Cranberries have good quantities of fiber and antioxidants. They also help in regulating the body’s glucose levels as they have very little sugar in them. Cranberry juice, if taken on a regular basis, can help prevent UTIs that are usually common in diabetic patients (1).
3. Passion Fruit:
Passion fruits are rich in vitamin C. Studies show that the powder of passion fruit and its peels have a soluble fiber known as pectin, which can benefit those suffering from diabetes. Pectin slows the blood’s ability to absorb sugar. This is the same as the case with limes and lemons.
4. Guava:
Guavas are another rich source of fiber and vitamin C. With their high fiber and low glucose concentration, guavas promote weight loss and create the feeling of fullness.
5. Kiwi:
The brown fuzz covered fruit, with the millions of seeds within, is a compact source of fiber and vitamin C. Snacking on a kiwi will help a diabetic to access a minimal source of sugar (which is required) (2).
6. Pears:
Pears can be eaten plain, or added to a salad. Whichever way you consume them, they taste great and are packed with nutrients and good fibers (3). They have high water content, and help in controlling your hunger as well.
7. Oranges, Tangerines, And Mandarins:
Another great addition to a diabetic’s food plan is oranges. Not only are oranges low in fats and have a low glycemic index, they also have all the vitamin C you could need for the day.
8. Apples:
Being abundantly available, let’s not take apples for granted. They happen to cover all the essentials for good health and living. The skin of apples is crammed with antioxidants. Apples also contain high fiber that helps in proper digestion, and works perfectly as a refreshing light snack.
9. Apricots:
If you are looking for something with limited sweet (sugar) and maximum benefit, then apricot will be your best friend. With low carbs, apricots are nothing short of healthy fruits and make a great addition to the diabetic meal course. Apricots are rich in fiber and vitamin A.
10. Peaches:
The delicious taste of peaches can supplement an energizing blitzed summer drink. Whether you’re looking for vitamins A and C, or are trying to fix your fiber intake, peaches are what you should consider (4).
11. Cherries:
Cherries are a delight to eat and are far more than just mere decorations. They possess anti-inflammatory properties that could prove advantageous when taken by diabetics (5). But one should keep a check on the number of cherries they consume. The ones that are least sweet are preferred if you have diabetes. When buying cherries, make sure to go for those that aren’t high in sugar (especially when buying canned or packaged cherries).
12. Strawberries:
Strawberries can be highly beneficial for a diabetic (6). These fruits are rich in antioxidants and essential vitamins.
13. Grapefruit:
Like all other citrus fruits, grapefruit too is packed with a sizeable degree of vitamin C. It can be added to a diabetic’s list of fruits. Artificial or store bought grapefruit juice must be avoided due to the sugar content in it. This can be harmful to a major extent.
14. Figs:
High dietary fiber, antioxidants, iron and other minerals can be obtained with concise portions of figs. When consuming dried figs, however, those with diabetes must make an effort to keep in check the number of figs they eat. Figs are truly a boon when you suffer from diabetes, as they contribute to weight loss with their low glucose content.
15. Blueberries:
Blueberries are like little shots of antioxidants and anti-inflammatory components (7). They encourage a healthy diet among individuals with diabetes. They have a low glycemic index value, which is one more reason diabetics should have these fruits.
16. Watermelon:
The sugar content in watermelons is not as high as you think. Though watermelons are very sweet, controlled portions will help you get just what you need. Watermelons have a lot of useful minerals, fiber and high water content. This is likely to reduce hunger as it will create a feeling of fullness, without raising the blood sugar levels.
17. Mango:
Mangoes contain vitamins and minerals, and they provide lot of energy. People would usually shy away from eating mangoes, because of their high carbohydrate content. But, if taken in the right amount, they can be helpful for diabetics.
18. Banana:
Bananas too are an excellent source of energy. They have a reasonable amount of calories. But, in addition to this, they also have a very high percentage of potassium and other vitamins. Once again, when consuming this fruit, portion control will be the key to controlling sugar levels, because bananas are high in carbohydrates.
19. Raspberries:
Raspberries are high in fiber, which is good for diabetics (8). They also bank on their features of being antioxidants and vitamin providers.
20. Grapes:
Red grapes have a reasonable volume of fiber, minerals, vitamins and sugar. The sugar can be regulated though, with the help of the fiber present in the fruit. Paying attention to how many grapes you eat will be crucial, so that there is no raise in the sugar levels.
21. Avocado:
Though high in calories, avocados can be helpful for diabetics (9). They present themselves as exceptional forms of fatty acids and vitamin C. The fatty acids in avocados can bring down glycemic levels in the body.
22. Cantaloupe:
Cantaloupe can be very refreshing with its tender fleshy contents. Though this fruit has many positive aspects, anyone living with diabetes has to keep a constant check on the portion sizes before consumption. It is high in water, nutrients, and minerals.
23. Pomegranate:
Pomegranates are wonderful sources of iron. They provide various other minerals and nutritional substances for the benefit of our living. In case you are diabetic, pomegranate juice works wonders in keeping blood sugar levels under control (10).
24. Plums:
Plums are no exception to the rule of portion control. Sugar levels can rise considerably when we look at the excessive consumption of fruits like plums. But they can also prove to be good for health. Plums are high in sugar, so they can be used to sweeten fruit salads, smoothies, and so on.
25. Tomatoes:
Tomatoes are also found to have a great deal of use for diabetics (11). Tomatoes are very low in carbohydrates. They should he eaten raw to reap the full benefit.
Tomato juice can contribute to a better lifestyle. Sauces and ketchups, however, may have added sugar in them, and hence, all the necessary information must be gathered about the same before you take them. Salads are another good way to include tomatoes in one’s diet.
So, when you have diabetes, it doesn’t necessarily mean everything sweet is bad and should be rejected. A little consideration is required before selecting one’s meals when they live with diabetes. The world of food is still open to all diabetics. It just takes a whole lot more time to understand what proportion of meals one should settle for.
Maintaining a healthy diet is easy when it comes to natural ingredients. All it takes is a conscious decision in the correct direction. Diabetes will limit our lives only if we let it.
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