best fruits for diabetes
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7 Fruits That Are Best For Diabetes

Which Fruits are good for diabetes

A common myth about diabetes is that people with the disease should not eat fruits. If you have diabetes, someone would have advised you to avoid fruits. The reason is that fruits have carbohydrates and fructose (natural sugar) and can impact your blood sugar levels

But here is something people do not know. All fruits are rich sources of vitamins, minerals, and phytochemicals (powerful plant compounds). People with diabetes are at higher risks of chronic diseases. These nutrients help your body fight inflammation and reduce the risk of chronic diseases like heart diseases, stroke, etc. Some fruits also have high fiber content. Fiber slows down digestion and helps manage blood sugar levels.

Of course, it does not mean a person with diabetes can have all kinds of fruits and as much as they want. So the question remains, which fruits are good for diabetes? This article covers everything about the best fruits for diabetes and has a list of fruits for diabetics to eat. Read more to know about diet for diabetes.

Before talking about fruits good for diabetes, let us understand the effect of fruits on blood sugar.

How Does Fruit Affect Blood Sugar?

Fruits, by nature, have carbohydrates and fructose that are known to cause a spike in blood sugar levels. However, some fruits also have other nutrients and fiber. As a result of the combination, those fruits do not cause sudden glucose spikes and are healthy for diabetes.

Carbs are not the only factor to consider in fruits for diabetes. Glycemic index (GI) and glycemic load (GL) are equally important. They determine how quickly any food can raise blood sugar levels based on how fast it is digested and released into the bloodstream. Low Glycemic Index-GI and -GL fruits are the best fruits for diabetes patients. Also know about is pineapple good for diabetes.

With GI and GL, portion size is the key. With the right portion size, you can incorporate all fruits into a healthy and balanced diet. Dieticians recommend having two servings of fruits for diabetic patients. One serving refers to half a cup.

Healthy Ways to Eat Fruit for Diabetes

Healthily eating fruits is as essential as eating healthy fruits. When we eat fruits, we often miss out on the right way to eat them. Here are a few tips to healthily eat fruits for diabetic patients.

  • Eat fresh fruits and not canned fruits: Instead of picking up canned fruits that contain sugar syrup, opt for fresh or frozen fruits. They have maximum nutrients intact and no added sugars. Also, have fruits with edible skin like apples, peers, etc., without peeling the skin.
  • Watch your portion size: Have small or medium-sized fruits or a maximum of two-three servings of fruits during the day.
  • Watch your portion size, especially with dried fruits: Dried fruits like raisins have high carbs and sugar. Individuals with diabetes must be mindful and eat no more than two tablespoons a day.
  • Be careful with fruit juices and smoothies: In addition to reducing the fiber content of fruits, fruit juices and smoothies contain added sugars. It is best to have whole fruits instead of juices and smoothies for people with diabetes.
  • Distribute fruits throughout the day: Instead of having two servings of fruits for breakfast, you can have one serving in breakfast and another in the afternoon as snacks.
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List of fruits for diabetics to eat

Taking carbohydrate content and GI value of fruits into consideration and consuming them in the recommended portion make all fruits good for diabetes. However, some fruits are better than others. Here is a list of fruits people with diabetes must consider.

1. Fruits with edible skin - Apples, pears, and peaches

Fruits with edible skin have high fiber content. Fiber helps manage blood sugar levels and keeps your stomach full, aiding in weight loss. These fruits lie in the lower GI and GL scale ranges, making them the best fruits for people with diabetes. Also read about is apple good for diabetes.

2. Brightly-colored fruits - Berries and cherries

Doctors suggest colorful fruits are good for health. All varieties of berries and cherries are not only brightly-colored but are also high in antioxidants and fiber. They fight inflammation caused by chronic diseases like diabetes.

3. Citrus fruits - Oranges and grapefruits

Citrus fruits are a great source of vitamin C that boosts immunity and heals wounds. It helps in diabetes, as high sugar levels lead to slow healing of wounds. They are also rich in fiber. As they come in the form of slices, they also help in portion control.

4. Apricots

Apricots good for diabetes and rich in fiber and low on carbs, making them a good addition to the diet. They are also high in antioxidants that lower oxidative stress caused by high sugar levels.

5. Kiwi

Kiwi good for diabetes and offers high nutritional benefits. It is rich in potassium, low in calories, and has water weight. Not only is kiwi good for hydration, but its seeds also add fiber that manages blood glucose levels. Inositol is a compound present in kiwi that makes your body sensitive to insulin, making it a good choice for diabetes.

List of fruits for diabetics to avoid

If you have diabetes, you should not entirely cut fruits from your diet. Fruits are nutrient-dense and are an excellent replacement for unhealthy, processed snacks like muffins, cookies, chips, etc. Since fruits are rich in fiber, minerals, vitamins, and carbs, you can eat whatever fruit you like. The only word of caution is to limit the intake. While eating fruits, ensure you don’t cross the daily carbohydrate budget. As long as the budget is taken care of, you can enjoy any fruit of your choice. You can remove certain diabetes fruits from your diabetes diet chart if you are allergic to it.

If you count carbs regularly as part of your diet plan, you will notice fruits like apples contain significantly fewer carbohydrates. For example, a medium apple will have approximately 20 grams of carbs, while a chocolate muffin will have around 55 grams of carbs. A soda bottle of 500 milliliters contains approximately 54 grams of carbs. So if you’re feeling hungry, having an apple instead of a muffin or consuming soda will be a better idea. If you are preparing your diabetes-friendly diet plan, you can consider including berries, plums, pears, grapefruit, and apples. These are probably the 5 best fruits for diabetics you can have in your diet.

How Many Fruits Should I Eat?

People with diabetes must be mindful of their portions, even if they eat low sugar fruits. If you eat dried fruits or have fruit juice, you have to pay extra attention to counting the carbs intake. Half or 1/3rd of fruit juice contains approximately 15 grams of carbs, which is much smaller than an average drinking glass. If you have dried fruits assuming they are rich in fiber, also remember that they are high in carbs.

For example, 2 tablespoons of dried cherries or raisins contain 15 grams of carbs. You can get a similar amount of carbs from a small whole fruit or one-half cup of frozen or canned fruit. Talk to your nutritionist to determine the maximum carbs limit you should be following daily, and adjust your fruit consumption accordingly.

Low-GI Fruits

Low-GI Fruits

If you are wondering what foods to avoid with diabetes, we’d suggest limiting the consumption of high-GI fruits since they can influence your blood sugar levels. The best option is to replace high GI fruits with low GI fruits. To help you improve your diet plan, we have shared below a list of low-GI fruits that you can eat guilt free.

   Fruits         GI Range     GI Value
   Apples     55 or less (Low)    32    
 Grapefruit   55 or less (Low)    25    
   Avocado   55 or less (Low)    40    
    Pears     55 or less (Low)    37    
   Peaches   55 or less (Low)    42    
Blackberries 55 or less (Low)    25    
  Cherries   55 or less (Low)    22    
    Plum     55 or less (Low)    40    

Since all the fruits listed above have a low GI, they don’t result in a blood glucose spike after consumption. You can consider them the best fruits for diabetics and include them in your diet plan.

High-GI Fruits

Fruits with high GI have the potential to increase your blood sugar levels, but you should not stop eating them altogether. If you like some high-GI fruits, you can limit their consumption levels. Some top high-GI fruits you should be aware of are listed in the below table:

      Fruits             GI Range       GI Value
   Watermelons     70 and above (High)    76    
     Mangoes        56 to 69 (Medium)      60    
    Pineapples      56 to 69 (Medium)      66    
   Ripe Banana      56 to 69 (Medium)      62    
Dried Cranberries  56 to 69 (Medium)      64    
      Grapes        56 to 69 (Medium)      59    
     Raisins        56 to 69 (Medium)      64    

Bottomline

Fruits are a great source of nutrients, minerals, antioxidants, and other plant compounds that are essential for healthy living. People with diabetes must not completely eliminate fruits from their diet. Rather, they should be mindful of portion control and consume whole fruits. While all fruits are good, fruits such as apples, peaches, plums, apricots, etc., have a low GI and are the best fruits for diabetics. Read more about is guava good for diabetes and is banana good for diabetes.

FAQs

List of fruits that raise blood sugar?

If you are worried about the low blood sugar levels in your body then this list of best fruits for diabetes is sure to help you. If you are struggling to raise your sugar levels then good fruit for diabetes like apples, apricots, blackberries, cherries, grapes, avocados, kiwi, papaya, mango, etc. should be included in your daily intake. According to research, consuming whole fruits can make you less prone to diabetes. Some of best fruits for diabetes are pineapples, raspberries, pears, etc. For a balanced sugar level intake of such fruits in proper proportion is essential. Read more about are grapes good for diabetes

Best low GI fruits?

The best low GI fruits that a diabetic person must consume include oranges, plums, peaches, cherries, strawberries, etc. It is important to consume low GI fruits as it will lessen the speed of rising blood sugar levels in your body. With a GI of fewer than 50, fruits like blackberries, avocados, and apples are best for consumption. Few other fruits that help are figs, grapes, kiwi, and under ripe bananas.

What fruits are best for type 2 diabetes?

Commonly found in people, type 2 diabetes can be aided by consuming fiber-rich fruits which are also full of essential vitamins. Best fruits for diabetes control are some of the common fruits like berries that further consist of strawberries, blackberries, raspberries, citrus fruits like lemons, oranges, limes, grapefruits, and many more like Apricots, peaches, kiwi, apple, etc. These fruits reduce your cravings and make you feel full for a longer duration.

 Which fruits are good for diabetes?

Fruits that are low in glycemic index and will not cause a spike in blood sugar levels are good for diabetes. Primarily, avoiding these 5 fruits, or having them infrequently in moderation would be best. Apart from – mango, chikoo, custard apple, grapes, and bananas, a person with diabetes can eat any other fruit. Check your blood sugars before and after to see how your body reacts to certain fruits.

Are Peaches Good for Diabetics?

Yes, peaches are good for diabetics. A peach has a GI of 42, which is considered low on the GI scale. Since they have a low glycemic index, they don’t result in blood sugar spikes. Peaches also boast a strong nutrition profile, so you can enjoy plenty of health benefits while eating your favorite fruit, even if you have diabetes.

References

  • https://www.webmd.com/diabetes/fruit-diabetes

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.