Fruits For Diabetics – The Best Fruits For Diabetics To Eat Every Day:
Some fruits are actually healthier for diabetics than others. Besides, people with diabetes also need to consider factors such as glycemic load and glycemic index because they provide knowledge on how different food items can influence insulin and blood sugar levels.
Because fruits are often sweet in general, people usually think that a person living with diabetes should not eat them. However, there are a lot of fruits that are especially useful for controlling and adjusting healthy blood sugar levels. Loaded with phytonutrients, antioxidants, minerals, and vitamins, fruits are actually an ideal source to add to your daily diet.
It is necessary to cure diabetes as it can cause several health complications, such as hearing loss, poor blood circulation, strokes, heart attacks, blindness, nerve damage, kidney failure, and much more.
25.8 million Americans, as American Diabetes Association noticed, face diabetes; and by 2020, ½ of America’s population will face this health issue. Thus, let’s see how people can fix it naturally just with fruits for diabetics.
1. Avocado
Due to the high content of healthy monounsaturated fat and fiber, this fruit can help a lot in steadying blood sugar. According to the Academy of Dietetics and Nutrition, monounsaturated fat can help to boost cardiovascular health as well. People suffering from diabetes are at high risks for stroke and heart disease. In addition, avocado has an excellent content of potassium, a mineral that can help a lot in preventing the neuropathy in diabetics.
Recommended serving size:
An avocado in medium size consumed per day is great for diabetics. People can also try including avocado in sandwiches and salads, or make dressings for your salad by pureeing it with some olive oil, garlic, and lemon juice.
2. Grapefruit
Grapefruit is among the superfoods for diabetes recommended by American Diabetes Association. It is very rich in vitamin C and soluble fiber, and it contains 25% glycemic – a really low index.
In addition, grapefruit offers a flavonoid called naringenin that can help to increase the sensitivity of our body to insulin and also help us in maintaining healthy weight levels – a crucial factor for controlling and preventing diabetes.
Recommended serving size:
Consuming ½ of one large grapefruit (about 3-quarters of 1 cup) per day would aid in managing your levels of blood sugar effectively. Rather than drinking the juice, consuming grapefruit will offer the best advantages towards diabetes.
3. Guava
Guava contains a great content of lycopene, an excellent amount of potassium and vitamin C, as well as a high level of dietary fiber. All of these nutrients are very good for people to maintain healthy blood sugar levels.
People who are at high risks of having diabetes can prevent the condition just by drinking a tea made with guava leaf. You just need to prepare dried guava leaves and crush them. Boil 1 tbsp. of the guava leaves that was crushed before in hot water. Allow the tea to steep for about 5 minutes, and drink it once daily before straining it.
Recommended serving size:
Consume sliced guava or one whole of this fruit with the peel removed on a daily basis. Or else, you can opt for drinking 1 small glass of the juice extracted from fresh guava.
4. Black Plum
Black plums, also called Jamun or Jambul, can help to control blood sugar level effectively. Experts from the India’s Father Muller Medical College looked at the influences of black plum in treating diabetes. The presence of hydrolysable tannins, ellagic acid, and anthocyanins in black plum may make this fruit becomes one of very good fruits for diabetics.
Black plum can also help in controlling carbohydrates’ conversion into blood sugar. The frequent urination and excess thirst issues common amongst diabetics could also be reduced by this healthy fruit. Along with black plum fruits, their berries, leaves, and seeds of the black plum tree could also be made use to normalize the blood sugar levels in human beings.
Recommended serving size:
Consuming ½ cup of black plums per day is suggested and encouraged, as this fruit is available in the market. People can also make black plum seed powder from dried black plum seeds and consume 1 tsp. of that powder followed by a cup of water 2 times per day for good.
5. Cherries
Cherry has one of the lowest ratings of all fruits on the glycemic index at 22. Cherry contains folate, fiber, iron, magnesium, potassium, vitamin C, beta-carotene, and antioxidants.
In addition, cherry contains anthocyanins that are famous for the ability to help in lowering blood sugar levels by boosting the production of insulin by up to 50%. They can also aid in fighting against cancer, heart disease, and other health related issues that are common amongst people living with diabetes.
Recommended serving size:
Cherry could be eaten dried, frozen, canned, or fresh. ½ cup of cherries per day is one of ideal fruits for diabetics.
6. Apple
The sweet, juicy, and crunchy apples may provide people with a strong protection against diabetes. Apple is very high in antioxidants, vitamin C, and soluble fiber. They also provide pectin which can help a lot in detoxifying the body, removing harmful residues, and lowering the insulin recommendation of people with diabetes by up to 35%.
In addition, apples can help a lot warding off eye conditions, in reducing the risks of cancer, and preventing heart attacks amongst diabetics.
Recommended serving size:
Consume small to medium-sized apple per day for great effects.
Glycemic index: varies from 30 – 50
7. Kiwifruit
It can be found a good correlation between lowered blood sugar levels and regular kiwi intake. Kiwi provides potassium, flavonoids, vitamin A, vitamin C, vitamin E, and high levels of beta-carotene that van help to boost overall health and provide a strong protection from free radicals.
In addition, kiwi is very low in carbohydrates and rich in fiber, helping to lower the levels of cholesterol and control blood sugar levels inside the body.
Recommended serving size:
Consuming 1 kiwi per day will help a lot in controlling the levels of blood sugar, as well as providing a healthy alternative to sugar and fat – high snacks.
Consuming these fruits in moderation will help you control and normalize your blood sugar levels effectively and satisfy a sweet tooth as well.
Glycemic index: ranges from 47 to 58.
8. Pear
Pear is very abundant in vitamin A, vitamin B1, vitamin B2, vitamin C, vitamin E, and fiber; helping to improve digestive health, boost the immune system, lower cholesterol, and normalize blood sugar levels. In addition, pear is low in calories and carbohydrates, and it has a glycemic index of just 38.
Pear is especially good for those living with Type 2 diabetes as they can help in improving the insulin sensitivity.
Recommended serving size:
When craving some sweet things, people with diabetes can eat a medium or small-sized pear. People can also consume 1 pear as a sweet snack or for dessert.
9. Orange
Orange is among the healthiest fruits that could be added to a regular diet for diabetics. Orange is not very rich in natural sugar yet it contains high contents of vitamin C, fiber, and other minerals, such as thiamin that can help in managing blood sugar levels.
In addition, orange is categorized as a food that is low in glycemic index, helping to release glucose slowly into the blood. Moreover, orange helps to reduce or control weight, one of the trigger factors that contribute to causing diabetes.
Recommended serving size:
Consuming a small orange every day can help to keep your blood sugar levels and diabetes under control. You should eat fresh orange rather than drink orange juice because it does not provide the same advantage due to the lack of fiber content.
Glycemic index: varies from 31 – 51
10. Strawberry
Strawberry is loaded with fiber, vitamins, and antioxidants that provide a great help in controlling the blood sugar levels inside the body. Actually, the antioxidants content of strawberry can aid in lowering the risks of cardiovascular disease by reducing bad cholesterol (LDL) while improving or maintaining good cholesterol (HDL), as well as reducing the levels of blood pressure.
In addition, strawberry has a low glycemic index at 40 and is very low in carbohydrates. When you consume this fruit, it can make you feel full for long, boost your energy levels, and keep your blood sugar levels at a stable level.
Recommended serving size:
Consuming ¾ cup of strawberries every day is an ideal suggestion for people with diabetes.
Fruits are very good for our overall health, both for healthy people and those with diseases, including diabetic people. The article today introduces an entire list of 10 most amazingly effective fruits for diabetics that can help people living with diabetes control the condition within a short time at home. If you have any question to ask about the content of this article, do not hesitate to leave them below and wait for the proper answers.
Author Bio: Huyen My – Writer and Blogger, who has over 5 years of experience in Beauty & Skin Care industry. I work for VKool.com and AllRemedies.com – reliable resources assisting people to resolve their health and life issues, as a content coordinator for categories including Health & Beauty. I also focus on fitness, women’s issues, relationship, and lifestyle. Find more of my articles on Facebook or Pinterest
