Fruits are packed with so many nutrients and vitamins, They enrich the body with essential minerals, vitamins, fiber, and antioxidants, which are essential sources for providing health benefits to the body, and choosing the right fruits for diabetics patients is essential. By eating the right fruit at right time you can help your body to prevent various diseases such as heart diseases, cancer, inflammation, diabetes, and many more. Here is the list of best fruits for diabetics patients that are safe to consume and also manage blood sugar levels.
Disclaimer: The below mention information is purely based on reseach. If you are unsure, consult a doctor before having fruits suggested below.
20 Best Fruits that Diabetics Patients Can Have
Diabetic patients usually crave sugar and these cravings at times are hard to control. Fruits being the natural sweetener helps you manage these cravings. However, choosing the right fruits for diabetics patients is very essential to control blood sugar and manage well-being.
Consuming the right fruit and at right time helps you to manage the sugar levels in the body and also provides various nutrients and keep it well hydrated.
Here is the list of best fruits that can benefit diabetics patients based on the glycemic index.
If you consume apples in moderation, you can lessen the risk of type-2 diabetes. They are a rich source of nutrients and helps to regulate blood sugar in the body. Additionally, they have a good amount of fiber that helps you manage your weight and prevent any risk of heart disease.
Apples have low calories and plenty of nutrients; it keeps you full and helps you to avoid untimely hunger acting as the best agent to manage diabetes and reduce the risk of obesity. Having fruits like apple is advisable; however, avoid having over-ripen apples and apple juice as you might end up adding artificial sweeteners causing more issues.
Avocados are a great source of vitamins and minerals; it has high fiber and fewer carbohydrates that have minimal effect on the blood sugar levels. These are also loaded with healthy fats which help you feel full for a longer time and avoid consuming extra calories. The healthy fats in avocados are called “Monounsaturated fats” which help your body to use insulin more effectively.
“Monounsaturated” fats and “Polyunsaturated” fats in avocados increase the good cholesterol and help the body to fight the low-density lipoprotein or bad cholesterol. Thereby, reducing the risk of heart attack and stroke. Eating avocados in the right portion is important; if overconsumed, the fats in avocados might increase the body weight. It is advisable to have a limited and controlled amount of avocado.
Diabetic patients are prone to many ailments including heart and nerve damage as this is caused because of irregular blood sugar levels. Papaya has a natural antioxidant that helps to cure such ailments; It reduces the chance of future cell damage and also helps in regulating sugar levels.
Though Papaya is sweet in taste, they are high in fiber and low in sugar which makes it is one of the healthiest fruits for diabetes patients. These are best to consume as a mid-day snack and in lesser quantities to maintain blood sugar levels. Papaya is one of the best fruits for diabetics patients.
Pomegranate is among one of the healthiest fruit and has important medicinal properties. It helps you to lower your high blood pressure and protect against several heart diseases. These are packed with antioxidants which help in fighting chronic diseases like diabetes. Pomegranate also improves insulin sensitivity and is beneficial for diabetic patients.
The level of carbohydrates in Pomegranate is very low and gets easily metabolized producing enough insulin for the body. Pomegranate has a glycemic load of 18, thus making it an excellent fruit to manage blood sugar levels.
Citrus fruits are among the superfoods for diabetic patients. They are loaded with fiber and Vitamin C, which provides health benefits to people suffering from diabetes. The acids present in oranges have tremendous protective abilities for diabetics patients. It also transports glucose through the intestines and liver and maintains sugar levels in the body.
Oranges are full of fiber and have a glycemic load between 40-50 which is moderate in level and safe to consume. It is also a good source of immunity booster as the vitamin C content present in them helps to fight various vulnerable diseases. Avoid packed and commercially manufactured orange juices as they have high artificial sugar and can harm you adversely.
Pears are effective in managing type 2 diabetes. The pigment present in Pears called anthocyanins can lower the chances of type-2 diabetes. They are full of healthy fiber and low in the glycemic index and helps in controlling blood sugar.
Pears also fight inflammation and improve digestion. The fruit is loaded with vitamins and fibers that help to slow down the absorption of sugar and improve blood sugar levels. Pears must be consumed when they are perfectly ripe. It is one of the safest fruits to consume for diabetes patients.
Guava helps ease constipation which is a common problem for diabetes patients. The rich fiber content in guava helps to keep your digestive system on right track. It also helps in lowering the chance of developing type-2 diabetes. Additionally, guava has a low glycemic load which helps to digest and absorb gradually and increases the glucose level.
Guava has a low sodium content and high potassium content which is one of the prerequisites for a healthy diabetic diet. Grab Guavas in the winter season and reap all the healthy benefits from it.
Strawberries are rich in potassium, folate, and other nutrients that help to lower the risk of heart disease and diabetes. The low glycemic load helps to slowly release the content of the strawberries in the bloodstream as glucose. These are also proven to improve the immune system to fight against diseases like cancer.
Strawberries help to increase metabolism, which helps you to lose weight, and this is one of the important factors to be considered for diabetes patients. Adding Strawberries to your diet will help you to lower the risk of developing diabetes at an early age.
Banana is an appropriate choice for diabetes patients. These are is rich in fiber and have a low glycemic load and eating them in moderation is helpful for diabetes. Banana also contains carbohydrates, and a high amount of carbohydrates can increase the blood sugar level. It is important to consume bananas in appropriate portions.
A small banana twice or thrice is safe for diabetics patients and it is advisable not to consume daily as it may result in a rapid increase in blood sugar levels.
Over-ripen bananas are not safe and are best to be neglect for diabetic patients.
Peaches have a good amount of fiber which ensures the slow release of sugar in the bloodstream. Therefore, consuming peaches is one of the safest choices for diabetics patients. Peaches are low in fat, and rich in vitamins A and vitamin C which help your body nourish and grow.
The juicy peaches are also rich in potassium and the right amount of potassium in the body helps to lower the risk of developing type-2 diabetes. Consuming juicy and fresh peaches in the right quantity is essential for diabetic patients. However, consuming it as a drink is not advisable as juice drinks have more sugary content in them compared to fruit.
The vibrant green fruit, Kiwi helps you manage blood sugar levels efficiently. Kiwi is rich in vitamin C, potassium, and carbohydrates, which naturally makes it a perfect fruit fit for diabetes patients. It also helps in the digestion process by breaking down the sugar from other foods and thus releasing the proper amount of sugar in your blood.
Before putting Kiwi in your diet plan, make sure you are not allergic to it and avoid Kiwi if you are undergoing any surgery in the next two weeks.
Blackberries have antioxidant properties and are a rich source of fiber. The fiber content in blackberry helps you to keep the sugar levels in check. The fruit aids in regular bowel moments and helps to overcome constipation, which is the usual complaint of diabetic patients. The magnesium content in this fruit improves your insulin response and reduces insulin resistance. Blackberries are one of the best fruits for diabetics.
Blackberries are not a substitute for medications but can help you manage your sugar levels, as it has a low glycemic index. Consuming it in the right quantity helps you manage the sugar levels.
Cherries are useful in controlling blood glucose levels, aids in diabetes control, and also diminution the complications of diabetes. The dietary anthocyanins found in cherries appear to target insulin sensitivity and helps to modulate conditions such as diabetes.
These are also rich in potassium, fiber, and vitamin C which are the main components to manage diabetics. Enjoy eating cherries for controlling sugar levels in your bloodstream, but be mindful of consuming cherries in the right proportions.
14. Dragon Fruit
Dragon fruit is one of the best fruit choices for diabetes patients. It is highly nutritious and has been used to treat hypertension. Dragon fruit is excellent in regulating blood glucose levels and is specifically beneficial for patients with type-2 diabetes, its prevention, and management.
It produces an anti-diabetic effect by generating pancreatic beta cells and reducing obesity risks, which is essential for diabetes patients. It also protects against insulin resistance and increased risk of cardiovascular disease. Including the dragon fruit in your diabetic diet will help you manage the sugar levels in your bloodstream.
The nutrients, antioxidants, and essential vitamins like vitamin C, K, and B6 are essential components required for diabetic patients. The rich fiber present in grapes passes through the stomach and intestines normalizes bowel movements, removes bad cholesterol, and slows down the amount of sugar intake into the body. The fiber present in grapes also helps in obesity-related issues for diabetic patients.
Grapes contain enough potassium which fulfils the daily recommended potassium intake in your body. Potassium present in grapes can decrease blood pressure in the heart vessels and protect against diseases and strokes. It contains resveratrol, a chemical compound that regulates the way the body handles sugar after a meal. Including grapes in your diet is one of the healthy options.
16. Black Plum
Diabetic patients usually suffer from various symptoms like excess and frequent urination, thirst, and cravings for sugar, Thanks to black plum for solving these issues. Black plum brings blood sugar levels under control. The fruit carries no sucrose which helps to bring down sugar levels in blood and urine. The jambolana present in the seed of black plum helps in converting starch into sugar which further helps to control blood sugar levels.
Seasonal consumption of black plum from a young age can prevent you from having diabetes later in life. This fruit is great in bits of help in postponing or even complete prevention from getting this chronic disease.
Apricots are sweet summer fruit that you can add to your diet and manage diabetes. They are loaded with vitamin A and C, potassium, copper, and manganese. It not only satisfy your sweet tooth but also keeps your sugar level in check. The low glycemic index and nutrient content help to regulate sugar levels in your body. Dried apricots have a sustainable effect on your blood sugar when you consume them after a meal.
The dietary fiber present in apricot slows digestion and controls the release of sugar into your bloodstream. They help your body to respond to insulin which further controls blood sugar in your body. Dried apricots when consumed in the right quantity can give you miraculous benefits to manage your diabetes.
Raspberry offers a wide range of benefits for people with type-2 diabetes. It is also considered one of the prediabetic-friendly fruits. Raspberries have metabolism stability, anti-inflammatory, and anti-oxidative properties that help in reducing the risk of chronic diseases including diabetics. This fruit benefits people suffering from type-2 diabetes as it is insulin sensitive.
Raspberries have a high amount of fiber and including them in your diet is a healthy choice. The fiber content present in this fruit helps the slow release of sugar in the blood levels and manage the blood sugar in the body. Thus making it one of the best fruits to consume for patients affected with diabetes.
Cantaloupe is also known as “Muskmelon” and has amazing benefits for diabetes. It doesn’t raise blood sugar levels too fast. Thanks to its moderate glycemic index and low glycemic load. The rich vitamin content in cantaloupe helps to heal wounds which are a major issue for diabetics.
The fiber found in this fruit helps to prevent the rise in blood sugar levels. It helps to check cholesterol levels and increases the feeling of fullness resulting in less food intake. Cantaloupe is one of the best fruits for diabetic patients and for those who are at risk of developing diabetes.
20. Sweet Lime
Diabetic patients can surely enjoy Sweet Lime, as it is rich in fiber. The vitamin c and natural sugar content in sweet lime are safe to consume for diabetic patients. The glycemic index(GI) present in the fruit impacts the blood glucose levels, and the low glycemic index present in the sweet lime makes it a healthy choice for diabetics patients to include in their diet.
Sweet lime aids in weight control and has low calories, and it will help you feel full for a long time. Sweet lime consists of various minerals like phosphorous, riboflavin, magnesium, niacin, and folate which are essential requirements for your healthy body. Therefore, including sweet lime in your diabetic diet is a healthy choice.
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Conclusion | Best Fruits for Diabetics
Fruits are a rich source of vitamins, minerals, potassium, and fiber. Including fruits in your daily diet and having them in the right proportions can help you manage and maintain sugar levels in your body. Have fruits that have the right amount of carbs that are rich in proteins, vitamins, and fiber and low in the glycemic index to overcome the ill effects of this chronic disease.
Though the above-listed fruits are safe for diabetics, it is important to realize that excessively eating them can do damage. Also, try and consume the fruits in either the raw format or use them as an ingredient in recipes to lower the sugar content and allowing other nutrients and vitamins to match the levels.
For diabetic patients, it is necessary to not have fruits in the form of drinks to avoid excessive sugar in them. Adding to this, not every fruit is safe for diabetics and some fruits are best avoided. Here is the list of fruits to avoid for diabetics.
Mention your favourite fruits that you include in your diet, in the comments section below.