Fruits have their indispensable importance in a balanced and nutritious diet. So, even if you have diabetes, someone telling you to avoid fruits to regulate your blood sugar levels is entirely wrong. Fruits hold wholesome and natural nutrition as they have a plethora of vitamins, minerals, and fiber. In addition, they help fight free radicals and keep diseases at bay. However, it often gets confusing for diabetic people to choose the best fruits for diabetes and understand how to include them to balance blood sugar levels.
Experts say that natural fructose and glucose in fruits are much different from those in foods like ice creams and cakes. Also, they reach into the bloodstream slowly due to their slow digestion. However, as many dried or canned fruits have additional sugar, experts suggest sticking to whole or frozen fruits to ensure this healthy process for people with diabetes. 100% natural fruit juice is also a good idea to consume fruit nutrition while keeping your blood sugar in check. In addition to this, you can preserve your sugar levels by choosing low-carb fruits and pairing them with healthy fats or protein. It will protect your blood sugar from spiking, along with providing you with nutrition. With this said, let us now quickly move on to the top 10 nutritious and diabetes-friendly fruits.
Top Healthy And Nutritious Fruits For People With Diabetes
Yes, many fruits are indeed nutritionally superior to the rest. They are multi-tasking as they offer high-quality nutrition, help alleviate underlying diseases, and aid weight loss. The below-given list of fruits comprises such options only. Following are the top healthy and nutritious fruits for people with diabetes-
1. Apples-
Apple is one super-fruit that can certainly prove harmless for diabetes and be helpful for your weight loss journey as well. Abundant with dietary fiber, flavonoids, and beta-carotene, apples help improve your satiety level instantly and further prevent you from overeating. In addition, the soluble fiber in apples helps draw water from your digestive tract, which eventually converts into a gel-like substance. This further delays the digestion process and also aids in pushing the stool through the intestinal tracts smoothly. In addition to this, a few studies indicate that Apple is associated with lowering the risk of having type 2 diabetes among people. Thus, one can conclude that apples fit in well with the nutritious meals of people with diabetes.
2. Berries-
All kinds of berries such as strawberries, cranberries, or blueberries are highly nutritious and jam-packed with antioxidants. With low-calorie content and fat content, they fit in well into the weight loss as well as diabetes control diets. Other than this, the vitamin density of berries further makes them desirable fruits to combat multiple diseases. As per some experts, berries are even called diabetes super foods. They claim the antioxidant and fiber-rich fruits to be extremely diabetes-friendly and easy to consume.
3. Peaches-
While they are all about summer afternoons filled with nutritious punch, peaches are also among the top diabetes-friendly fruits. Low in carbs and calories, peaches have a crazy amount of potassium and vitamin C. A study also found that peaches contain some bioactive compounds that may combat obesity-related diabetes. So, when you stroll your mind through ideas to find a diabetes-friendly fruit, don’t forget to toss peaches into a refreshing iced tea or smoothie. You may also whip them with zero sugar cream and enjoy it in your fruit cream.
4. Orange-
Yes, super sweet and juicy orange also finds its place in the top diabetes-friendly fruits. Loaded with vitamin C and having a decent amount of fiber, orange helps lower the risk of developing chronic diseases like diabetes. In addition, oranges are low in carbs and contain folate, making them suitable for regulating blood pressure. Other citrus-rich fruits such as grapefruit may also effectively control blood sugar levels and improve overall health.
5. Kiwi-
Kiwis are more than zesty green fruits covered with fuzzy brown peels. Kiwi is claimed to be a delicious powerhouse of minerals like potassium with other nutrients like vitamin C and fiber. They are classified as diabetes-friendly fruits because of their low sugar, calorie, and carb content, so they fit in well with a nutritious diet. Kiwis are also an excellent vitamin K, vitamin E, and potassium source.
6. Pears-
Pears are nutrient-dense and generally known to reduce inflammation. Therefore, they find a place among fruits that are wise choices for a health-boosting diet because some studies show that pears may reduce the risk of type 2 diabetes. Other than this, pears are rich in exquisite flavor and high-quality fiber.
7. Melons-
Immensely hydrating fruits like cantaloupe and melons are advised to people with diabetes, along with people at risk of developing diabetes. However, the principle of moderation must be kept in mind while seeking multiple nutrients like fiber, potassium, magnesium, vitamin C, and B.
8. Papaya-
This pulpy fruit is another antioxidant-rich source of nutritious foods for people with diabetes. Papaya consists of more than 20 types of vitamins and minerals; whopping! Right? The nutrient-dense nature of this diabetes-friendly fruit gives rise to its wonderful properties that minimize the risk of cell damage.
9. Avocados-
Avocados are abundant in fats; however, they contain monounsaturated fat, the ones typically beneficial for the body. Avocados also offer you a chance to be creative with your meals as you can slice them, mash them or mix with herbs and vegetables to prepare a dip like guacamole. You can also add lemon for a citrusy boost of vitamin C for a sour twist.
10. Watermelon-
Watermelon is packed with health-enhancing properties. Its high water content, which is nearly about 94%, could perhaps help you manage your sugar levels and lose weight. Watermelon is a type of negative calorie fruit as it manages to boost calorie burn even during digestion. However, it may sometimes spike blood sugar; therefore, the rule of moderation is vital for people with diabetes while consuming watermelon.
11. Cherries
Cherries are regarded as a potent fruit to fight inflammation. In addition, due to their enormous amount of antioxidants, cherries are also considered an excellent food to combat chronic health concerns such as cancer, heart ailments, etc. Cherries may also be effective against diabetes. However, because cherries are mostly available in dried, canned, or frozen form, they may contain added sugars and pose a risk of sugar spikes. It’s vital for people with diabetes to check labels before consuming them to avoid such a situation.
12. Apricots
You must be wondering why summery and sweet fruit like apricots have been added to the list of fruits for people with diabetes. While, as told before, the natural sugar of fruits like apricots is harmless for people with diabetes or at risk of developing diabetes. Apricots are like jewels when it comes to finding nutrients like vitamin A and fiber. So, next time you look for a sweet and natural treat for diabetic people, toss some diced apricots in a salad or mix them in cereal.
Conclusion
Some fruits, such as properly ripe bananas, rank high on the GI index, so a person with diabetes should dodge these or consume them in moderation. It is also wise for people with diabetes to limit or curb consumption of processed, canned, or dried fruits that have added sugar. Counting the overall nutrients and being mindful of the GI scores of fruits before their intake can help people with diabetes control their sugar spikes.
