Are fruits good for diabetics?

If a person has diabetes, fruits are healthy to please their sugar cravings. In addition, fruits offer a person with vital vitamins and minerals. However, like several myths, most common is that diabetic patients cannot consume fruits. Hence, here are the top fruits for diabetic patients and their glycemic index.

Fruits And Their Glycemic Index

The glycemic index of any edible food may range from 0 to 100. Zero means no glucose spike and 100 indicates glucose spikes owing to pure glucose. Depending upon these numbers, there are 3 types of foods:

• Low glycemic index food: GI score is 55 or below.

• Medium glycemic index food: GI score ranges from 56 to 69.

• High glycemic index food: GI score measures above 70.

Any diabetic patients must take more low and medium glycemic index groups. Fortunately, a majority of the fruits that a person eats in their daily lives belong to the low or medium GI range (except a few). Thus, even a diabetic patient can enjoy a range of fruits without having impact on a person’s health.

Best Fruits for Diabetic Patients

Each fruit has its unique nutrition profile and benefits. Few fruits work better on a person’s health than others. Check handpicked list if fruits for diabetic patients are:

1. Kiwi 

The GI score of kiwi is 50, falls under a low GI food group. Also, its glycemic load is low which is 7.7. Thus, if taken in limits, kiwi does not cause an immediate insulin spike. In its place, the blood glucose elevates gradually and to a nominal extent. 

The skin of this fruit packs insoluble fibres and a substance ‘inositol’. This makes a person’s body more sensitive to insulin, hence helps in treating diabetes. Moreover, kiwi contains fewer calories and usually contains water weight. As a result, ingestion of kiwi aids in weight management. An optimal weight is the appropriate way to maintain normal blood sugar levels for adults.

2. Apple

The GI value of apples is 36 and the glycemic load of apples is 6. Also, apples contain very low content of sugar and hence are very healthy. It is found that individuals who eat apples regularly have a 28% lesser potential of suffering from type 2 diabetes. Also, apples work great in weight loss as they are not too much calorie-dense. Apples are full of volume and fibre. Apples comprise powerful probiotic properties helping in weight loss. The most excellent way of managing diabetes is weight loss.

3. Papaya

Papaya falls in a low GI food and is a powerhouse of antioxidants. The fruit contains fewer calories, but contains rich amounts of vital vitamins such as A, B, C and E. Furthermore, it contains minerals such as potassium, copper, lycopene, and magnesium. In addition, papaya also contains lutein, folate, pantothenic acid. All these nutrients make papaya appropriate for diabetic people. of course, it is important to maintain the portion sizes of such fruits.

3. Oranges

Oranges are not at all harmful for diabetic patient. In contrast, it contains high fibre and nutrient contents. The glycemic index of orange is as low as 31 to 51, and the GL value is 5. These values show that oranges are safe for consumption by diabetics. Also, their intake would not have an impact on the glucose levels.

4. Peaches

Peaches are just an outstanding option for any person not particularly diabetics. The GI and GL values of peaches are 28 and 3, correspondingly. These values are significantly safe and low. The fruit contains insoluble fibres that add bulk to stool. Hence, peaches work great in relieving constipation, a common complaint in diabetics.

5. Plum 

Plum also contains lesser calories and contains good soluble fibres. The fruit comprises a GI value of 40 for 100 g. Plum contains fibre which is appropriate for diabetic’s health. Also, plum boosts the production of adiponectin (a hormone that aids in reducing the sugar levels). 

6. Avocado 

Avocado contains a good number of fibers. It is a versatile fruit and may be included in low calorie, keto, paleo diet etc. It contains a low GI score and high fibre content. Both these properties make it a perfect fruit alternative for diabetic patients. Hence, it aids in improving insulin sensitivity, which aids in a better blood glucose control.   

Fruits to Avoid for Diabetics

While several fruits are considered fit for intake by diabetics, some do not have similar reputation. Diabetics must not have fruits such as mangoes, grapes, dried dates, watermelons, and ripe bananas.

All these fruits are rich in sugar and contains a high GI value. This results in an instantaneous sugar rush in a person’s blood. Also, it is advisable to monitor the intake of nuts and seeds in diabetics.

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