Top 7 diabetes friendly fruits
Do you love eating fruits? I have always had a special corner for fruits in my heart or………. in my stomach to be precise 😛 All of us know that fruits are packed with phytonutrients, antioxidants, minerals and vitamins. This means everybody should eat fruits to remain healthy but what about those who suffer from diabetes? This post answers just that.
When a person suffers from diabetes, it becomes essential to control the levels of blood sugar always. For this, one has to look at the glycemic index of the food consumed. Glycemic index (GI) is a measure of how carb rich food affects the blood sugar levels. Fruits are rich in carbs and are eaten as a separate snack most often.
For those who are suffering from diabetes can consume fruits with a low GI. Certain fruits that are very sweet may actually have a low GI and that makes them a better alternative to satisfy one’s sweet tooth than munching on processed stuff.
Here is a list of fruits that are diabetic friendly:
1) Strawberry and other berries
Strawberries are a mind blowing sweet treat!! They have a GI of 40. Strawberries and other berries like raspberries,blackberries and gooseberries have a low GI and also a whole lot of goodness to offer. The antioxidants present in them fight free radicals and prevent cancer. The antioxidants found in berries are also good for eye health.
Berries can be enjoyed as such or added to yoghurt. Here is a yummy recipe of strawberry yoghurt- a perfect dessert!
Apples are known to be the perfect fruit for those who suffer from diabetes. They have a GI of 38. It is available all year round and is also easy to carry around. They have good content of pectin which is a soluble fibre. Pectin lowers cholesterol and regulates blood sugar levels. It provides an anti-inflammatory affect that helps diabetes patients recovering faster from infections.
Apples also boost immunity, keep away heart attacks, reduce the chances of cancer and ward off eye diseases. Having just one medium apple is a fruit portion.
Cherries have a GI of 22. Their sweet taste makes them hard to resist. If you suffer from diabetes but have a sweet tooth, cherries can come your rescue! Having a low glycemic index controls blood sugar levels. The antioxidants in cherries have anti-ageing and anti-inflammatory properties. Eating a dozen cherries is equal to have eaten one fruit portion.
Pears have a GI of 38 and these are available throughout the year. A good source of fibre, vitamins and minerals the pear is a great fruit. They regulate levels of blood sugar, lower cholesterol and are good for digestive health. One medium pear can be counted as one fruit portion.
Oranges are packed with vitamin C that is famous for fighting infections and increasing the body’s immunity. Oranges have a low GI of 42. They are high in soluble fibre that keeps sugar levels of the blood in check and controls the cholesterol levels. One medium orange is equal to one fruit portion.
Plums (and dried plums that are called prunes) are known to treat constipation and regulate the digestive system. Their GI is 39. They are packed with antioxidants, minerals, vitamins and phytonutrients. Just two plums are equal to one fruit portion. Don’t peel them as most of the antioxidants lie in the skin.
Guavas are great for diabetes patients as they have a GI of 20! Their high fibre keeps one energized. Guavas have 4 times more vitamin C than oranges!!! They are rich in other antioxidants too. Two small guavas make one fruit portion.
Do include the above fruits in your fruit platter!!
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