What Fruits should Diabetics Eat?

Diabetes is only controllable…..not curable!! To survive with diabetes keep a vigilance over your diet plan, exercise, and regular check-ups. Choose fruits to improve sugar control and enhance anti-oxidant levels.

Whenever we discuss about fruits in diabetes, there are many views. Some think, "Can I eat fruits?" Some others have doubt, "Does fruits have any adverse effect on diabetes?" There is lot of confusions. We will try to solve the confusion by understanding the following points:

1. How much quantity of fruit should we eat?
2. At what time should we eat fruit?
3. Benefits of fruits

We should include fruits in daily diet. Eat more quantity of fruits that have less carbohydrate and vice versa. A diabetic patient can eat following fruits:

1. Whole Fruits

Any one of the following

A small

• Apple
• Orange
• Pear
• Guava OR
• 2 small plums

2. Cut Fruits

Any one of the following

• 1 cup papaya
• th cup muskmelon
• 1¼th cup watermelon
• 1 cup blackberries
• cup pomegranate
• th cup pineapple

3. Sweet Fruits

Any one of the following

• banana
• 10-15 grapes
• 1 slice mango
• 1 small chickoo

The fiber in fruits acts as an important element in the diet of diabetic patient. Fruits are full of nutrients and you should take advantage of that. Be wise while choosing fruits to eat if you are a diabetic patient. People suffering from diabetes need to consider the glycemic index of fruits. Higher glycemic index leads to fluctuation in blood sugar level. According to experts some fruits like pears, oranges, and cherries can help regulate the blood sugar level.

A pear has a glycemic index of 38. The healthiest option would be to eat it without peeling. An orange has a glycemic index of 40. Oranges are good source of fiber and vitamin C. Cherries have a glycemic index of 20. It is rich in potassium, anti-oxidants, and fiber. Cherries are beneficial for immune system and heart. Grapefruits have a glycemic index of 25. They contain vitamin C, A, potassium and fiber. Grapefruit helps in digestion and building immunity.

Try to avoid fruits with glycemic index above 45.

Points to Remember:

• Eat fruit as a snack
• Never eat fruit with meals
• You can mix fruits with curd, milk, or nuts to get a healthy diet.
• Prefer eating fresh fruits over canned fruits

Benefits of Best 5 Fruits:

1. Apples

Apple is the best fruit in the universe. It is packed with anti-oxidants, fiber, etc. The fruit contains high soluble fiber and vitamin C.

2. Pears

Pears have good source of nutrients. It is rich in fiber and low in carbohydrate and calories. Pear decreases the absorption of glucose, so the blood sugar level will not spike. The sweet taste of pear helps a diabetic patient in satisfying their hunger for sweet.

3. Berries

Berries are loaded with anti-oxidant. They help to fight cancer. Blueberries have collagen building nutrient that prevents stiffness in joints of diabetic patient. Strawberries help in killing liver cancer cells. Black berries control cholesterol levels. This is beneficial for diabetic patient.

4. Apricots

Apricot does not shoot up the glucose level. They are rich in vitamin A, C, potassium, maganese, and fiber. This keeps you full for a longer time duration.

5. Peaches

Peaches enhance metabolism and lose weight. They are packed with vitamin A, C, potassium, iron, and fiber. It helps to fight against anemia. This is beneficial for diabetic patient.