5 Fruits To Eat And Avoid if You Are Diabetic
If you or anyone at home has diabetes, watching what you eat is the most important thing to do. The main purpose of a diabetic diet is to ensure there are no abnormal spikes in your sugar levels.
Foods 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 a diabetic patient because of their high sugar content.
But is it so?
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 that diabetics should avoid:
1. Canned fruits
2. Dried fruits
3. Processed fruits
4. Fruit jams and jelly
5. 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:
1. 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 reed rice instead. The whole grains present in them help avoid blood sugar spikes.
2. Chinese Order Ins: They are high in calorie, 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.
3. 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 low GI (glycemic index) will help raise sugar levels gradually.
Fruits that can be added to the list of foods that control diabetes:
1. 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.
2. 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.
3. Guavas: They are rich in fibre and helps to improve overall blood circulation in the body.
4. Cherry: Cherries are known to reduce blood sugar and boost insulin. But this should only be in limited consumption.
5. Pomegranate: This fruit is rich in its antioxidant content. It also reduces the risk of a 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 in your diabetic diet. Regular consumption of Jamun helps decrease blood sugar levels and 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. Apart from keeping a check on your diet, it is essential to regularly monitor your blood glucose levels. Take the help of a smartphone glucometer for the same.