Top 10 Fruits For Diabetics

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 22-Dec-2021Read Time : 3 minutes
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If you have diabetes, you may have heard that you cannot eat certain fruits because they contain carbs and fructose (a type of natural sugar) that can cause blood sugar to rise. So, what fruits can diabetics have? What fruits increase blood sugar? How to consume fruits for diabetes? Read this article to know about the best fruits for diabetes.

Contents:
  • Fruits For Diabetes: Nutritional Profile
  • 10 Best Fruits For Diabetes
  • Risks of Overconsumption Of Fruits For Diabetes
  • Other Health Benefits of Fruits For Diabetes
  • Don’t Have Time To Read?
  • FAQs

Fruits For Diabetes: Nutritional Profile

PARTICULARS Fruit 1 Fruit 2 Fruit 3 Fruit 4 Fruit 5 Fruit 6 Fruit 7 Fruit 8  Fruit 9 Fruit 10
Best Rating (1-10) Apple Orange Plums Pears Apricot Grapefruit Blackberry Cherries Avocado Strawberries
GI Score 39 40 40 38 34 25 25 22 15 41
Best Advantage Fiber, Vitamin C Vitamin C Potassium, Calcium Vitamin C, Folate, Potassium Vitamin C, Potassium Potassium Potassium, Calcium, Magnesium Vitamin A, C & K Folate, Vitamin C, B2, B3, B5 Fiber, Vitamin, Polyphenols

10 Best Fruits For Diabetes

1. Apples

Apples have a Glycemic Index of 36, which is low. It does include a substantial quantity of natural sugars. However, the fiber content helps to keep the GI low. We agree that apple juice is high in sugar, but if you eat it as whole fruit, you will only consume 19 grams. Yes, definitely! An apple a day indeed keeps the doctors away!

2. Oranges

Vitamin C is abundant in oranges, which helps to strengthen our immunity. Our bodies are prone to various ailments throughout the winter, and eating immunity-boosting foods can help keep seasonal illnesses at bay.

3. Plums

Plums are high in fiber, which helps to prevent blood sugar spikes following carbohydrate consumption. They can also help your body produce more adiponectin, a hormone that aids with blood sugar regulation.

4. Pears

Pears are a good amount of fiber (one medium fruit provides 5 g, or 25% of the daily requirement, according to the USDA), so they are the best addition to your diabetic meal plan.

5. Apricots

Apricots are a delicious summer fruit that is the best compliment to your diabetic diet. Four fresh apricots offer 134 micrograms (mcg) of vitamin A, which is 15% of your daily need. These delicious beauties are also high in fiber.

6. Grapefruit

Grapefruit is high in antioxidants such as Vitamin C, Lycopene, Beta Carotene, and Flavanones, which help the body's immune system and lower the risk of illness. It aids with hunger management and intestinal health due to its high fiber content. It aids weight loss by regulating hunger.

7. Blackberries

Blackberries are nutritionally dense, containing a variety of polyphenols, fiber, and low carbohydrate content. While blackberries may help lower blood sugar levels, they are not a replacement for medicine if you have diabetes.

8. Cherries

Cherries are high in antioxidants, including several that have anti-diabetic properties. Their high amounts of antioxidant anthocyanins can help control blood sugar levels by increasing insulin production. The rich red color of cherries is due to anthocyanins, which are found naturally in the fruit.

9. Avocado

Avocados are luscious and creamy. They are high in vitamins and minerals. For blood sugar control, the low-carb, high-fiber ratio is ideal. Avocado's healthy fats can help you to avoid diabetic complications as well as to improve how well you use your insulin.

10. Strawberries

Vitamin C and magnesium are two essential minerals and vitamins present in strawberries. According to studies, magnesium can help with insulin resistance, lowering the risk of type 2 diabetes, and improving diabetic management.

Risks of Overconsumption Of Fruits For Diabetes

Fruits with high glycemic scores that range between 70 to 100 are not recommended for diabetics. These fruits include pineapple, ripened banana, watermelon and dried dates. Moreover, overconsuming these fruits could cause:

  • Spike in blood sugar
  • Bloating
  • Diarrhea
  • heartburn

Other Health Benefits of Fruits For Diabetes

  • Fruits are abundant in fiber and a good source of vital vitamins and minerals. 
  • Fruits also include a variety of antioxidants, including flavonoids, which are good for your health.
  • Heart disease, cancer, inflammation, and diabetes can all be lowered by eating a diet rich in fruits and vegetables.

Don’t Have Time To Read?

  • Diabetics must consume fruits with low glycemic index ranging from 10-50. This would balance blood sugar and prevent spikes. 
  • Grapefruit, cherries, strawberries, avocado, plums and oranges are ideal for people with diabetes.
  • Do not consume pineapple, ripened banana, watermelon and dried dates as they have high glycemic index scores. This can increase blood sugar levels. 
  • Excessive consumption of fruits with high GI can cause bloating, diarrhea and heartburn.
  • Use Phable Care App to consult India's leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let's treat diabetes together.

Frequently Asked Questions

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