Diabetes is a metabolic disease which is characterized by high blood sugar levels that result from defects in insulin secretion, or its action, or both. Diet control is an integral part of diabetes care and management. Food selection, preparation, portion size, timing of food consumption, activity adjustments has significant influence in diabetes management.
Recently in one study, it is clearly mentioned that whole fruits help in lowering the diabetes symptoms. Fiber is a major content in fruits which lowers the symptoms of diabetes. Fruits are generally rich in, Pectin, which is one of the richest soluble fiber sources and is considered beneficial for people with either form of diabetes. Fiber helps slow the digestion of foods, which then controls the sudden spikes in blood glucose that may occur after a low-fiber meal.
Often people suffering from diabetes avoid fruits out of fear that the sugar present in fruits could push up their blood sugar level. However, this is a false conception. Sugar present in fruits is usually in the form of fructose. Unlike other forms of sugar, like sucrose, fructose has low glycemic index.
Minimal insulin is needed for the metabolism of fructose. Intake of this fruit sugar is not associated with sudden surge of the blood sugar level. Studies have shown that by reducing cholesterol and triglyceride production, fructose could protect us from diseases such as arteriosclerosis, which leads to heart diseases and stroke.So, fruits prescribed for diabetics usually have high fiber content, low sugar content and low glycemic index.
Check out the fruits that are recommended for diabetes diet plan:–
Apples: Apples are a good source of soluble fiber with anti-inflammatory affect that may help diabetics recover faster from infections. Pectin, a form of carbohydrate found in Apple helps control blood sugar by releasing it a little more slowly into the bloodstream. Apples also contain antioxidants, which help reduce cholesterol levels, cleanse the digestive system, and boost the immune system.
Black Jamun: Jamun is known to improve blood sugar control. This fruit is 82% water and 14.5% carbohydrates. It contains no sucrose and has hypoglycemic effect that helps reduce blood and urine sugar levels. Besides the pulp, the seed of Jamun is also very beneficial in controlling diabetes. The seeds contain jambolin, which prevents the conversion of starch into sugar and controls blood sugar levels.
Papaya: It is one of the very few fruits that are easily available all through the year. It is good for diabetics because of its rich content of Vitamins and essential minerals. Papaya provides fiber for the digestive system and is rich in antioxidants. The anti-oxidants present in Papaya prevent cell damage and protect your heart as well as nervous system.
Watermelon: Watermelons naturally have no fat or cholesterol, are rich in vitamins & minerals making them good for diabetics’ health. Fiber present in this fruit is important for digestive health and cholesterol control. Watermelons are often avoided by people because they have high GI value. But their glycemic load is low, which prevents sugar levels to increase, thus making them good for diabetes patients.
Peaches: Peaches are low in fat and are a good source of potassium, fiber, vitamins A and C. Fruits that have a glycemic index less than 55 can be safely consumed by diabetics. The GI of a peach ranges from 28-56, depending on the size.
Guava: Eating guava without its skin can reduce the sugar absorption in your blood, Being rich in dietary fiber it helps ease constipation (a common diabetic complaint) and can even lower the chance of developing type two diabetes. Potassium found in guava helps regulate blood pressure. Guava contains more Vitamin C than an orange.
Cherries: Enzymes found in cherry are known to boost insulin that helps control blood sugar levels. The red color found in the skin of this fruit protects the heart.
Pear: Pears have a low glycemic index and are full of essential minerals like calcium, iron, magnesium, potassium, vitamins C, E, K, folate, beta-carotene, lutein, choline and retinol. They make a perfect snack and should be added to a diabetic’s daily diet.
Pomegranate: Diabetic patients are at a higher risk of developing heart diseases later in life. Pomegranate contains antioxidants that help protect the inner lining of blood vessels from being damaged by free radicals and free-floating glucose.
Adding fruits to your diabetes diet can actually prove highly beneficial if you eat whole fruits whenever possible. They have more fiber and are more filling than fruit juice. Also, you should avoid fruits that are canned or frozen in heavy syrups, even if you rinse off the syrup they are up to no good for your health. It is important to know the foods for diabetic in order to live a healthy life.