If you have type 2 diabetes, you know how important it is to pay attention to your carbohydrate consumption. When you eat carbs, your body turns it into sugar, directly impacting your blood sugar levels. Since fruit tends to be rich in carbs — primarily the simple sugars, glucose and fructose — does it have a place in a diabetes eating plan? The answer is yes, fruit is an excellent way to get nutrition while satisfying your sweet tooth, according to the American Diabetes Association (ADA). The ADA advises you to count fruit as a carb in your meal plan. The best choice is fresh fruit, according to the ADA. They also recommend frozen or canned fruit that does not have added sugars. Check the food labels for added sugar, and be aware that sugar has many different names on labels. This includes cane sugar, invert sugar, corn sweetener, dextran, and high fructose corn syrup. Recommended fresh fruits include:
A 2013 study published in the British Medical Journal concluded that the consumption of whole fruits, apples, blueberries, and grapes is significantly associated with a lower risk of developing type 2 diabetes. The Mayo Clinic indicates that a serving size depends on the fruit’s carb content. One serving of fruit contains about 15 grams of carbs. Fruit servings that have about 15 grams of carbs include:
Other serving sizes that have about 15 grams of carbs include:
One-third to one-half cup of fruit juice is about 15 grams of carbs. The research results about fruit juice and diabetes are mixed:
The ADA recommends only drinking juice in small portions — about 4 ounces or less a day. They also recommend checking the label to be sure it’s 100 percent fruit juice with no added sugar. In general, eating whole fruit with dietary fiber is recommended over juice. The fiber in whole fruit delays digestion. This delay will not only help you feel full, but it will also not spike blood sugar levels as quickly as if you had consumed the fruit in juice form. Fruit can and should be a part of your diabetes diet. But pay attention to portion control — about 15 grams per serving — and make sure to count the fruit as a carb in your meal plan. Good nutrition is an important diabetes care tool. If you have diabetes, a customized meal plan can help balance carb intake and medications to control your blood sugar level. In diabetes, most of the time, diabetics are told to manage their blood sugar levels by avoiding sugary items. However, fruits, being one of the most nutritious food types, are sweet and contain natural sugar. Does that mean it is not good for people with diabetes? Of course, NOT! What if we tell you that we have a list of diabetes-friendly fruits for
you! Believe it or not, the notion of fruits causing blood sugar levels to rise dramatically has been debunked again and again. Although most of the fruits are loaded with nutrients and fibre, there are certain fruits that help in diabetes management. Here is a list of 10 diabetes-friendly fruits that will not increase your blood sugar levels: Papaya Papaya is a summer fruit that can be a great addition to your diabetes diet. In fact, one can eat any part of this fruit, from its pulp to seeds. Moreover, papaya is rich in antioxidants and fibre and prevents cell damage in the body. The low-calorie fruit is good for weight loss and is loaded with Vitamin B, folate, and minerals such as potassium, magnesium, and fibre. Jamun/ Indian BlackberryAlso known as Indian blackberry or black plum, Jamun has been said to be one of the best fruits for diabetics. The fruit is 82% water and 14.5% carbohydrates and is low in sucrose. The presence of jambosine and jamboline in the fruit slows down the process of converting starch into sugar. This helps in avoiding sudden spikes in blood sugar levels in the body. Moreover, consumption of Jamun has shown improvement in the secretion of insulin. PlumAs mentioned above, fruits that are low on the glycemic index are great for diabetics. One such fruit is plum, which not only reduces the risk of blood sugar spikes by taking a long time to break down the sugars in the body. This is because this diabetic-friendly fruit is packed with nutrients and decreases insulin resistance. Moreover, plums are rich in soluble fibre, another essential element to controlling sugar levels in the body. The peak season for the fruit is between May and October and are not available throughout the year. PeachesPeach is another excellent fruit to add to your diabetes diet. Although they are a source of carbohydrates, the nutrients present in the fruit compensate for the carb count for diabetics. Moreover, peaches are high in potassium, fibre, Vitamin A & Vitamin C. The bioactive compounds present in peaches have also been shown to fight obesity-related problems and cardiovascular problems in diabetics. BerriesAll forms of berries, strawberries, raspberries, blueberries or blackberries are low-carbohydrate fruits and work well in a diabetes diet. Rich in antioxidants, consumption of berries helps in low glucose absorption due to the presence of nutrients and phytonutrients present in them. They also have anti-inflammatory properties with the presence of Vitamin C and fibre. KiwisKiwis are high-fibre fruits and help in controlling sugar levels since they are low on the glycemic index. The GI of a kiwi is 49 and this means the fruit does not rapidly convert into glucose and takes time to enter the bloodstream. Moreover, studies have shown that eating fruit for breakfast significantly lowers sugar uptake in the blood. The primary reason for this is that kiwis contain a high-fibre content that has a water-holding capacity. When consumed, the fruit absorbs water and thickens into a gel, which then slows down the process of sugar conversion. Read More: Is Kiwi Fruit Good for Diabetics? PearsPears can be a great healthy snack added to your diabetes diet. It contains calcium, minerals, iron, potassium, and magnesium. Moreover, it is rich in Vitamin C, E, K, folate, lutein, beta-carotene, retinol, and choline. The skin of the fruit is considered to have a high-fibre content and helps in reducing the risk of cholesterol and obesity problems. It can be a great healthy alternative for your sweet cravings. Tart CherriesTart cherries have shown signs to improve sugar levels and diabetes management. The chemicals present in tart cherries, especially the anthocyanins, not only give the fruit the bright red colour but also boost insulin activity in the body. The chemical has also shown promise in reducing the risk of heart disease. ApplesApples are one of the most popular fruits in the world, maybe due to the phrase, “an apple a day keeps the doctor away.” However, there is a reason behind this phrase. An apple is highly nutritious with the presence of Vitamin C, soluble fibre and various nutrients. Moreover, the fruit has antioxidant properties and are great to add to a diabetes diet. Although apples contain carbs that can cause a rise in blood sugar levels, the fibre content in the fruit stabilises glucose levels. However, if you want to control sugar levels in the body, you should use a glucometer. OrangesOranges are known to be a part of the citrus fruit family and are known to be one of the superfoods for diabetics. The fruit is loaded with Vitamin C, fibre, folate and potassium. Moreover, oranges are rich in fibre content and therefore take time to break down into sugar post-consumption. The best way to consume oranges is by eating the fruit raw and not in liquid form. When choosing the fruits to add to your diabetes diet, always try to check the glycemic index and nutrition profile of the fruit. Also, keep in mind the portion size. Download the BeatO App to get expert guidance on your diabetes-related queries. |
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