fruits for diabetes

Fruits have long played a key role in treating diverse chronic diseases. So, it is no surprise that we are talking about fruits for diabetes. Just like it is with others, patients with diabetes have fruits that could help them ameliorate the condition.

Chronic diseases are long-term conditions that often progress slowly and persist over a prolonged period. Diabetes is one of the chronic diseases that affect the way your body processes blood sugar (glucose). Glucose is a vital source of energy for your body’s cells, but too much glucose in the blood can lead to serious health problems.

In this post, we would be looking at diabetes and how this disease condition could be better managed with the right diet, most especially with fruits. 

Fruits and Blood Sugar 

Contrary to popular beliefs and widespread misconception, fruits should be part of a diabetic meal plan. The fibre in fruits can make for an important element in the diet of diabetic patients. 

People suffering from diabetes need to consider the glycemic index and glycemic load of fruits. The glycemic index, (G.I.), is a scale of 1-100 that ranks how foods affect blood sugar. The lower a food is on the G.I scale, the less it raises blood sugar. A high glycemic load leads to more fluctuation in blood sugar levels. Therefore, a G.I. of 55 and below is considered low. 

According to experts, some fruits like apples, grapefruits, pears, and kiwi, among others, can help regulate the blood sugar level. 

Managing diabetes has to do with managing your blood glucose levels, your blood fats, your blood pressure, and your weight. Fruits play a positive role in managing all of the listed. They do not affect your blood sugar level adversely. Fruits contain a low glycemic index, which means they do not affect your blood glucose levels as sharply as carbohydrate-containing foods like white bread and whole-meal bread. 

So, if you want to reduce your carb intake to manage your blood glucose level, then reduce the way you consume fizzy drinks, cakes, chocolates, and biscuits. They contain added sugars. 

In summary, there is no need to reduce your intake of fruits for diabetics. 

6 Fruits For Diabetes 

Here, we have listed six amazing fruits for diabetes you need to include in your diet from today;

1. Pears 

Pears are a sweet, mildly flavoured fruit that is one of the best fruits for diabetes. These crunchy fruits are full of vitamins C and K, potassium, copper, antioxidants, and other nutrients that our bodies need. The pear fruit has a positive effect on our kidneys, digestive system, and heart. Pears also have a variety of other health benefits, including managing blood sugar levels and decreasing the risk of diabetes. 

A medium-sized pear has a glycemic index of 36 and is considered a low G.I food. The healthiest option would be to eat them with their peel on. 

fruits for diabetes

2. Grapefruits – Fruits for Diabetes

These are other fruits for diabetes to enjoy. Grapefruit provides a significant amount of vitamins A and C. It is relatively low in calories and has a low glycemic index of 25, making it a nutritious fruit for diabetes. With a G.I. of 25, it is unlikely to significantly affect your blood sugar as long as you watch your portion sizes. The grapefruit has other nutrients such as antioxidants, potassium, and fibre. Grapefruits also help maintain healthy heart function and are good for digestion and immunity. 

3. Apples 

Apples are one of the best fruits for diabetes. It has a high vitamin C content, and minerals and are rich in fibre. The natural sugar content in apples is also relatively low. For apples to be included in a diabetes diet, they should be consumed in the right portion to prevent complications when blood sugar levels spike. One or two a day is usually the best. You should eat apples without the skin peeling. 


4. Kiwi 

Kiwis are one of the fruits that are good for diabetics. The nutrients in this fruit such as vitamins A, C, and K, and manganese, potassium, etc make it one of the fruits to eat to reduce sugar levels. Diabetic disorders such as indigestion and constipation are common among diabetics. Kiwi is an excellent source of fibre that will help to fight these digestive disorders.  

5. Nuts 

Nuts, especially almonds, are one of the best fruits for a diabetic patient. As one of the fruits for diabetes,  they help to reduce spiking glucose or blood sugars and insulin levels in diabetic patients. Almonds contain nutrients such as protein, fibre, copper, riboflavin, and calcium. Almonds are one of the highest protein sources among nuts.

A study in 2011 found that the consumption of two ounces of almonds was associated with lower levels of fasting insulin and fasting glucose. Walnuts and cashew nuts are other diabetic fruits for diabetes. 

6. Oranges 

Oranges are one of the best fruits for diabetic patients. With a glycemic index of 40, it is one of the best fruits for people with diabetes. Apart from providing a boost of vitamin C, oranges offer a good dose of fibre. To incorporate oranges into your diet, it’s recommended to consume them in moderation and pair them with a source of protein or healthy fat to help balance out their effects on blood sugar levels.

Healthy Practices that Help Prevent Diabetes 

Here are some lifestyle modifications that can be helpful for individuals with diabetes:

  • Healthy Diet: A balanced diet that is rich in fibre, low in fat, and with limited simple sugars can help manage blood sugar levels. Ketosis is one of the healthy diet options out there and you can learn more by checking out the article on our blog.
  • Regular exercise: Regular physical activity can help lower blood sugar levels, improve insulin sensitivity, and promote overall health.
  • Quit smoking: Quit smoking: Smoking can increase the risk of developing diabetes and also make it more difficult to manage blood sugar levels. Quitting smoking can improve overall health and help with diabetes management.
  • Weight management: Maintaining a healthy weight can help manage blood sugar levels and reduce the risk of complications associated with diabetes.
  • Stress management: Stress can affect blood sugar levels, so managing stress through relaxation techniques such as meditation, deep breathing, or yoga can help manage diabetes.
  • Regular blood sugar monitoring: Regular monitoring of blood sugar levels can help individuals with diabetes track their progress and adjust their treatment plan as needed.

The Bottomline on Fruits for Diabetes

When you’re in search of diabetes-friendly fruits that won’t knock your blood sugar out of the healthy range, these fruits are a starting point. 

The notion that fruits are not safe when you’re a diabetic patient has since been long dispelled. So next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy fruits. These fruits can all be delivered to your doorsteps by Fruits Garden, the best place for everything fruits and vegetables. Place that order for your healthy diabetic basket today! 

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  1. […] help improve blood sugar control and reduce the need for insulin. If you want to know more about fruits with low sugar, click […]

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