9 Fruits Diabetics Can Enjoy Guilt Free
Although prescribed generously as ideal food for diabetics with fluctuating blood sugar levels by all healthcare experts, fruits are often viewed with skepticism by diabetics given their high sugar content.
While a lot of things make it to the ideal diet for a diabetic patient, fruits remain the favourite choice given their high nutritional and fibre values. Here’s a list of the most beneficial and commonly available fruits which have been handpicked to be included as the food for diabetic patient:
Apple – It is a great source of vitamin C, minerals like calcium and potassium, vitamin B complex, fibre and phytonutrients. Apples are tremendously rich in important antioxidants and flavonoids along with dietary fibre. The phytonutrients and antioxidants in apples may help reduce the risk of developing hypertension, cancer, diabetes, and heart disease.
Orange – It is one of the most suitable fruit for diabetes. American Diabetes Association considers orange as a “diabetes superfood” and encourages its inclusion in a diabetic diet. Oranges have a low GI (33 to 51) and diabetics can conveniently eat one orange per day. Oranges have very high content of soluble dietary fibre which facilitates in controlling blood glucose levels by reducing the sugar absorption rate.
Papaya – Papaya grows in tropical climates. The health advantages of consuming papaya include aiding in digestion, a reduced risk of heart disease, diabetes and cancer, improving blood glucose control in diabetics, lowering blood pressure, and improving wound healing.
Peach – One medium peach contains 2% or more daily value of vitamins E and K, manganese, iron, niacin, potassium, zinc, foliate, magnesium, phosphorus and copper. They have been publicized to ward off obesity-related diseases such as diabetes, metabolic syndrome and cardiovascular disease.
Strawberry– Strawberries are one of the most accepted, refreshing and healthy treats on the planet and contain many vitamins and antioxidants. The health advantages of strawberries include: reducing the risk of heart disease, stroke, cancer, blood pressure, allergies, constipation, diabetes and depression. Diabetics face the danger of eye related problems, and strawberries are rich in antioxidants which avert eye damage and improve eye sight.
Jamun or Black plum – Is one of the most popular summer fruit, loaded with many health and medicinal benefits. Jamun’s polyphenol compounds are helpful against cancer, heart diseases, diabetes, asthma and arthritis. A variety of digestive disorders i.e. bowel spasm, flatulence, stomach disorders, dysentery are cured by jamun.
Pear – Pear has a natural fruit sugar known as “Levulose” which adds to the sweetness of the fruit and this fruit sugar is easily converted to energy in diabetics. Pears are high fibre fruits and are helpful in lowering blood glucose and body weight.
Plum – Many diabetic patients suffer from constipation. For such people plums and prunes are very advantageous. These are known to develop the functioning of digestive system and are a good cure for constipation. They are rich in antioxidants known to lessen harmful free radicals.
Guava – Guavas are fruits which are really low on the glycaemic index (GI is 20) and have a high fibre content. Eating guavas keeps your blood glucose levels at bay and also provides energy. Guavas are one of the richest sources of Vitamin C which is advantageous for a diabetic patient.
Food for diabetes doesn’t have to be devoid of all the colours and flavours. With so many fruits to explore, your per serving is set to become even more colourful. What’s more, a combination of these fruits will certainly keep the doctor away. Also, regular blood sugar monitoring using a glucometer is prescribed!