The Guilt-Free Fruit Guide for Diabetics
Can diabetics eat fruits? This is a pertinent and confusing question faced by diabetics all around the world. While it is a general perception that diabetics should steer clear of the fruits, experts and doctors say there is no truth to this.
While very ripe and sweet fruit should be consumed in moderation, diabetes specialists and doctors actually encourage their patients to consume certain type of fruits to gain instant energy and also keep their blood sugar under control.
“We usually ask diabetics to refrain from consuming certain varieties of banana, mango, jackfruit, chiku or sapodilla, custard apple as these fruits are high in fructose and glycemic index. Any fruit that is fully ripe, very sweet to taste should be avoided. However, all the fruits can be consumed if they are still raw. Do not consume any fruit in the form of juice. Juices get absorbed in to the blood very fast, increasing the blood sugar levels,” says Dr (Maj) Gowri Shankar, a diabetic specialist.
The diabetics should also be aware of fruit carbs and several research studies prove that consuming fruits like berries, grapes, apples and guavas significantly help in keeping blood sugar levels under control.
How much fruit is okay?
Diabetics should be mindful of the portions of fruit they consume. According to the National Institute of Diabetes and Digestive and Kidney diseases (NIDDK), fruits are healthy for diabetics and help provide them with a balanced diet for the necessary energy.
Doctors recommend filling a quarter of the plate with fruits like berries, citrus fruits like grapes, oranges which are high in Vitamin A, C and loaded with antioxidants.
Low Glycaemic Index Fruits:
The fruits with low glycaemic index are apples, grapes, kiwi, black plums, guavas, orange, peaches, pears, plums, and strawberries. These can be taken in moderation after consulting your physician.
The Top Five Fruit:
Apples: Apples are a rich source of Vitamin C and it also contains soluble fibre that helps in keeping you full, slowing down the absorption of blood sugars in to the blood stream. The anti-inflammatory properties help diabetics to recover fast from infections and injuries.
Grapes: A fistful of grapes is what all diabetics need to keep your blood sugars in control. Many studies debunk the myth that grapes spike high sugar levels. In fact, the phytochemical Resveratrol found in grapes aids body in effectively using the insulin.
Guava: Guava is the wonder fruit in case of those suffering from diabetes. According to a research study by I-Shou university, Taiwan consuming guava with its skin peeled off helps in reducing the sugar absorption. The fruit is very low on the glycaemic index and is rich dietary fibre aiding in constipation. It is also highly recommended to even non-diabetics as it lowers the risk of developing type- 2 diabetes.
Kiwi: Kiwi is packed with Vitamin C – one ounce more compared to other citrus fruits. It is loaded with Vitamin E, Copper, Vitamin K, Choline, Magnesium, Phosphorous. If you are a diabetic and trying to lose weight, it’s time to consume more kiwi. What’s more this wonder fruit lowers and regulates the sugar levels.
Black Plum: Black plum or black berry, this is a must-have for a diabetic. Known for converting starch into energy, these black plums work miracles for diabetics. According to Ayurveda, black plum aids in keeping frequent urination under check for the diabetes. The bark, leaves, seeds are also extensively used in preparing medication for diabetics.