Colorful, flavorful fruits in all varieties have a healthy place in your
diabetes diet. Just remember to count your carbs and eat fruit in moderation.
Choose whole fruits instead of fruit juices because they're better for you,
taste great, and fill you up faster and longer with fewer total carbs.
According to various guidelines laid down by nutritionist and medical
institutions, at least 4-5 servings of fruits needs to be consumed daily by
every individual. If you are diabetic, we are sure that this question has popped
up in your head, �is it safe to have fruits?� To help all diabetics with this
question, we have Mrs. Kamna Desai � Nutritionist, with us.
She says, "Yes, diabetics can have fruits, provided the sugar level of the
patient is in control, but these fruits must be consumed in a limited quantity.
Diabetics need an equivalent serving of fruits on a day to day basis. One needs
to be careful about not going overboard with fruits like bananas, litchis,
chickoo, and custard apples." To help diabetic patients, she lists down some
fruits which will not affect blood sugar level, provided they're consumed in
moderation.
Top 20 fruits for diabetics
Kiwi: Many researchers have shown a positive correlation between kiwi
consumption and lowering of blood sugar level
Black jamun: Undoubtedly, this is one of the best fruits for diabetics. It
is known to improve blood sugar control. Seeds of these fruit can be powdered
and consumed by patients to control diabetes.
White jamun: Diabetic patients can consume jamun fruit daily, to control
their sugar levels. White jamuns are also high in fibre.
Starfruit: Similar to jamuns, star fruits are good for diabetics too as they
help improve blood sugar control. But caution needs to be exercised in case the
person has diabetes nephropathy.
Guava: Guava controls diabetes and it is good for constipation. Guavas are
high in vitamin A and vitamin C and contain high amounts of dietary fiber. This
fruit has a reasonably low GI.
Cherries: Their GI value is 20 (or even less in some varieties) which makes
it a good healthy snack for diabetes patients at any time of the day.
Peaches: These tasty fruits are a great healthy treat, with a low GI and
good for diabetics.
Berries: Numerous variety of berries are available throughout the world and
almost all seem to be a rich source of antioxidants. Diabetics can include a
serving of different berries to keep their sugars in check. To name a few:
Strawberries, blueberries and blackcurrants, raspberries, cranberries,
chokeberries, blackberries, and acai berries are good for diabetes patients.
Apples: They contain antioxidants, which help to reduce cholesterol levels,
cleanse the digestive system, and boost the immune system. Apples also contain
nutrients that help in the digestion of fats.
Pears: These delicious fruits are a good snacking option for diabetics as
they are rich vitamins and fibre. Figs: Their richness in fibre helps with insulin function in diabetes
patients.
Papaya: They are good for diabetics because they are rich in vitamin and
other minerals.
Oranges: These citrus fruits can be consumed on a daily basis by diabetics,
as they are rich in vitamin C.
Watermelon: Although watermelons have a high GI value, their glycemic load
is low, making them good fruits for diabetes patients. However, consume in
moderation.
Grapefruit: It is a good option for diabetics as it slows down the blood
sugar peak.
Pomegranate: These tiny red rubies help diabetic people improve their blood
sugar statistics.
Cantaloupe: This fruit is high in the Glycemic Index, but has a good amount
of fibre. Therefore, within moderation, it can easily be included in the diet of
a diabetic.
Jackfruit: Jackfruit contains vitamin A, vitamin C, thiamin, riboflavin,
niacin, calcium, potassium, iron, manganese and magnesium among many other
nutrients. Good for diabetes as they improve insulin resistance.
Amla: A fruit loaded with vitamin C and fiber, Amla is a healthy addition
to the diabetic diet.
Fruits and Diabetes: Fruits have carbohydrates, vitamins, minerals, and
fiber. They are naturally low in fat (except for avocados) and sodium. Most
fruits have more carbs than do vegetables.
Best Choices:
Plain frozen fruit or fruit canned in fruit juice
Fresh fruit
Sugar-free or low-sugar jam or preserves
No-sugar-added applesauce
100% fruit juice
Worst Choices:
Canned fruit with heavy sugar syrup
Chewy fruit rolls
Regular jam, jelly, and preserves (unless portion is kept small)
Sweetened applesauce
Fruit punch, fruit drinks, fruit juice drinks
Fruits are loaded with vitamins, minerals and fiber just like vegetables.
Fruit contains carbohydrate so you need to count it as part of your meal plan.
Having a piece of fresh fruit or fruit salad for dessert is a great way to
satisfy your sweet tooth and get the extra nutrition you're looking for.
Best Choices of fruits
The best choices of fruit are any that are fresh, frozen or canned without added
sugars. Choose canned fruits in juice or light syrup. Dried fruit and 100% fruit
juice are also nutritious choices, but the portion sizes are small so they may
not be as filling as other choices.
For Carbohydrate Counters
A small piece of whole fruit or about � cup of frozen or canned fruit has about
15 grams of carbohydrate. Servings for most fresh berries and melons are from �
- 1 cup. Fruit juice can range from 1/3 -1/2 cup for 15 grams of carbohydrate.
Only 2 tablespoons of dried fruit like raisins or dried cherries contains 15
grams of carbohydrate so be cautious with your portion sizes!
Fruit can be eaten in exchange for other sources of carbohydrate in your meal
plan such as starches, grains, or dairy.
For Plate Method
If using the plate method, having a small piece of whole fruit or a � cup of
fruit salad for dessert is a great complement to the non-starchy vegetables,
small portion of starch and protein foods that are on your plate.
For Using the Glycemic Index
Most fruits have a low glycemic index (GI) because of their fructose and fiber
content. Melons and pineapple have medium GI values as do some dried fruits such
as dates, raisins, and sweetened cranberries. Overall, fruit is encouraged when
using the glycemic index to guide food choices�so enjoy.
So now it is clear that fruits are not forbidden to persons with diabetes, only
you should know which fruit is more beneficial and eat them in calculated
portions. So happy eating fruits for diabetics.
