Dealing with diabetes? Perplexed as to whether to eat fruits, which ones and how many? Fruits are a fantastic source of vitamins, minerals and fibre and are a must for all including diabetics. Nutritionists suggest that if the sugar levels are in control, diabetics can have fruits daily in a limited quantity.
However, before we get to the list of fruits you can consume, lets learn about something important that determines which foods and fruits can be eaten safely- the Glycemic Index (GI) and Load.
Glycemic Index and glycemic load provide information on how foods affect blood sugar levels and insulin levels in the body. The lower a food's GI or glycemic load, that much lesser it affects spiking of blood sugar and insulin levels.
Here are low GI fruits that you can enjoy regularly, stress free, if you are diabetic:
- Amla - Powerhouse of vitamin C.
- Apple - A small apple is a good fruit choice, it has a GI of 39 which is reasonable for diabetics with a calorie count of 77 calories and only 21 gms carbohydrates. Avoid peeling the apples,the skin is full of antioxidants.
- Apricot - Rich in vitamin A, one apricot contains just 17 calories and 4 gms of carbohydrates.
- Avocado - Rich in unsaturated vegetable fats i.e. the good fats, it is said to be preventive for diabetes type 2.
- Berries - Don't resist your urge to pop in some berries. Blueberries, strawberries, or any other type of berries, are diabetes super foods because they have a low-GI. 3/4 th cup of fresh blueberries has just 62 calories and 16 gms carbohydrates.
- Black Jamun - It is known to improve blood sugar control. Consuming powdered seeds is thought to help reduce blood sugar.
- Cherries - Tart cherries are a smart choice with a low-GI of 20. One cup full has 78 calories and 19 gms of carbohydrates, along with an anti-inflammatory effect.
- Grapefruit - This is a good option as it slows down the peaking blood sugar levels.
- Guava - Guavas have a reasonably low GI and are rich in vitamin A and C as well.
- Jackfruit – It’s known to improve insulin resistance. Jackfruit is full of calcium, potassium,iron, magnesium and manganese.
- Kiwi- It can be a part of diabetes-friendly diet. One large kiwi has around 56 calories and 13 gms carbohydrates.
- Orange- One orange suffices daily requirement of vitamin c. It has a low-GI of 40. comes in at only 15 g of carbohydrates and 62 calories.
- Peach- Peach smoothies are a delicious and easy snack. The GI is as low as 42, so it makes a good place in the diabetic diet plan.
- Pear- A rich source of vitamin K and low on calories, they are a wise addition to the diabetes meal plan.
- Pineapple - A thumbs up for this fruit for diabetics. It has anti inflammatory properties.
- Pomegranate- These tiny red seeds help to improve blood sugar levels and keep them under a tight check.
- Star fruit- It maintains good sugar levels, but should be avoided in diabetes with kidney complications.
Be cautious with certain fruits, especially litchis, custard apples, bananas and sapota. Also, absolutely steer clear of syrups, canned fruits or preserved ones with added sugar.