Fruits generally have a bad reputation when it comes to diabetes. People usually are of the opinion that fruits should be avoided in the diet for diabetic patients because of their high sugar content. But is it so? Check out this list of fruits that diabetics should avoid and eat.
Yes, it is true that fruits have sugar content, but there are certain fruits that can be added to the diabetic food plan. Some fruits offer natural sugar and minerals and fibre as well. It is also a healthier alternative for diabetics who love mithai and other sweet condiments.
Fruits Diabetics Should Avoid:
- Canned fruits
- Dried fruits
- Processed fruits
- Fruit jams and jelly
- Sweetened food products
These fruits have high sugar content: Bananas, Dates, Mangoes and Chikoo.
Apart from fruits, there are also certain food items you should avoid:
White Rice
Consuming white rice is a big no for people who have diabetes. If you are a rice lover, then opt for brown or red rice instead. The whole grains present in them help avoid blood sugar spikes.
Chinese Order Ins
They are high in calories, fat and carbohydrates. Consumption of order in Chinese foods can lead to spikes in blood sugar levels. Instead, prepare Chinese at home with low condiments and flavour.
Pastry, Donuts and more
All this is just sugar. Most of these have 800-900 calories and more than 120g of carbs. For a diabetic consumption of these means inviting trouble. Instead, prepare some brown rice cake at home and top it with some peanut butter or low sugar jam.
Fruits that have a low GI (glycemic index) will help raise sugar levels gradually.
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Fruits that can be added to the list of foods that control diabetes:
Apples
Apples contain soluble fibre and are also rich in Vitamin C. Cut apples and add some cinnamon powder over it for that extra flavour. Also, cinnamon helps control cholesterol. Did you know: The skin of the apple is the most nutritious part. So don’t peel them away.
Papaya
Known to be rich in antioxidants, papaya can also help decrease obesity. It flushes out toxins from the body, leading to healthy skin and hair.
Guavas
They are rich in fibre and help to improve overall blood circulation in the body.
Cherry
Cherries are known to reduce blood sugar and boost insulin. But this should only be in limited consumption.
Pomegranate
This fruit is rich in its antioxidant content. It also reduces the risk of heart disease. It helps lower the chances of hardening of the arteries.
Apart from the above-mentioned, Jamun is also an excellent option to incorporate into your diabetic diet. Regular consumption ofJamun helps decrease blood sugar levelsand is known to significantly enhance insulin activity.
Important Tip: Always consume any of the above-mentioned fruit at least 1-1.5 hours post-meals. Eating fruits, preferably in the morning, is also advisable. It is also a good option to choose whole fruits rather than fruit juices. Follow these fruits for diabetics to avoid maintaining diabetes. Apart from keeping a check on your diet, it is essential to regularly monitor your blood glucose levels. Take the help of a smartphone glucometerfor the same.
