People with diabetes have to bring in a host of changes to their diets in order to control their blood sugar levels. Keeping your eating habits in check is essential so your insulin doesn’t spike. Understanding the right kind of fruits for diabetes patients is a must. The best fruits for diabetics should have low sugar levels and high fibre content, like berries, jamun, and oranges.
What is Diabetes?
Diabetes is a type of chronic disease in which blood sugar levels are too high. It generally happens when the pancreas does not make enough insulin. If blood sugar is too high, many serious conditions develop. For instance, damage to the eyes, nerves, kidneys, and blood vessels are some of the common problems that people with diabetes face.
It is necessary to maintain a healthy lifestyle by eating the right food to keep your diabetes in check. Many use kadha(a concoction) made from neem, karela, giloy, tulsi, and many other ingredients to control blood sugar levels; making this can become taxing in your day-to-day life, so you can consume ready-to-use diabetes control juice to keep hyperglycemia (high blood sugar) in check.
Fruits are essential for diabetes patients due to their vitamins and minerals, but they should be mindfully chosen for their low sugar content and fibre content.
Here is a list of some fruits that can be consumed for diabetes. Read on to learn more!
List of fruits in diabetes which lower blood sugar levels
Fruits are essential since they are rich in vitamins and minerals. Everybody knows that fruits have natural sugar content, but that does not mean fruits for diabetes patients are a complete no! You should make mindful choices about which fruits you are choosing; the best fruits for diabetics are those that are low in sugar and are rich in fibre, like berries, citrus fruits, apples, and pears.
The following are the list of some of the best fruits in diabetics that one should include in their diet:-
Berries
Berries are good for diabetes because they have anthocyanins, which have been shown to help improve insulin sensitivity.
Papaya
Papaya is a summer fruit that is the best fruit for diabetics and should be added to your diet. From seeds to pulp, each part of the fruit is highly nutritious.
It contains fibre and antioxidants, which prevent cell damage. Papaya is low in calories, which is beneficial for weight loss. It is also packed with Vitamin B, folate, and minerals like potassium, magnesium, and fibre, which makes it one of the best fruits for diabetics.
Jamun(Indian Blackberry)
Jamun is a popular fruit for diabetes patients. It contains 82% water and 14.5 % carbohydrates and is low in sucrose. Jamun seeds contain the alkaloid jambosine and the glycoside jambolin, which slow the process of starch becoming sugar and avoid further sudden spikes in the body.
Jamun has also shown so much improvement in the secretion of insulin and is among the widely consumed fruits for diabetes patients.
Apples
Apple is an ideal fruit as it contains vitamin C, soluble fibre, many nutrients, and antioxidant properties. It is also the best fruit for diabetes patients.
Although apples contain carbohydrates that can raise blood sugar levels, the quantity of fibre in the fruit stabilises glucose levels.
Oranges
Oranges are your best option for diabetes. They contain vitamin C, folate, and potassium and are also rich in fibre, which takes time to break down into sugar after consumption. Oranges are your go-to fruit for diabetes.
However, the best way to eat fruits with diabetes is in the raw form, and try to avoid the packaged juice form as they are loaded with artificial sweeteners, which can adversely affect your blood sugar levels.
Worst Fruits For Diabetics That You Should Avoid!
Fruits contain natural sugar. People with diabetes should be careful about what they eat. In addition to maintaining a healthy lifestyle, they should try to include only low-sugar fruits. As discussed above, the best fruits for diabetics are berries, oranges, apples, papaya, etc.
However, fruits with low fibre and high sugar content should be avoided for diabetes patients as they can increase their blood sugar content.
The following is the list of some of the worst fruits for diabetics which should be avoided: –
Mangoes
Mangoes are the summer’s favourite fruit, widely loved by all. However, they are high in sugar, which can adversely affect your sugar levels. That’s why they are on the list of worst fruits for diabetics.
Banana
Bananas contain sugar and carbohydrates. Although they are considered among the worst fruits for diabetics, they are rich in fibre and have a low glycemic index, which can be beneficial for diabetes patients. Therefore, you should eat them in moderation.
Chikku
Chikkus are also among the worst fruits for diabetics as they have too much sugar content and low fibre content.
Grapes
Grapes may help those who have diabetes as they have a low glycemic index, but there are also some possible risks to take into account. Natural sugars found in abundance in grapes, particularly fructose, can raise blood sugar levels if ingested in excess. Raisins, which are dried grapes with added sugar, are also not recommended. That’s why grapes are among the worst fruits for diabetics.
What are the benefits of having fruits in Diabetes?
Fruits are essential since they are rich in vitamins minerals and high in fibre. One should try to incorporate fruits that are low in sugar, such as berries, oranges, jamun, apples, etc.
However, one should be mindful about which fruits raise your sugar levels and try to avoid them.
The worst fruits for diabetics are grapes, mangoes, bananas, and dried fruits such as raisins and apricots. They are high in sugar, which can adversely affect the blood sugar levels.
The following are the benefits of fruits in diabetes: –
- Fruits in diabetes are essential as they have lower sugar content due to fibre, leading to better blood sugar control.
- Fruits contain fibres, which further slow down sugar absorption and aid in blood sugar management.
- Whole fruits offer slightly higher satiety due to fibre content, helping with portion control.
- Whole fruits may have a lower glycemic index, with a milder impact on blood sugar depending on the fruit type as well.
- Whole fruits require more preparation and can be less convenient when travelling.
Juice vs Fruits: Are juices safe for diabetes?
As discussed above, the big question now is whether juices derived from fruits benefit diabetes patients.
The inherent sugar content in fruit juices can have a harmful effect on blood sugar levels. Sometimes, straining out the juice from the fruits diminishes the fibre content, which is also not very good for diabetes. However, there are certain benefits to natural fruit juices for diabetes patients as well; the body easily absorbs them. Indeed, they carry vitamins and antioxidants that reduce inflammation.
Nevertheless, controlled portions of these organic fruit juices are acceptable. Always consider the low glycemic index and sugar content of the juice.
However, in our fast-paced life, it can become tedious to control your portions every time for a healthy diabetes management. You can also add diabetic care juice to control diabetes in your diet. One should carefully study the ingredients, as there are many adulterated diabetes control juices available in the market.
Opt for Rasayanam Glucocare juice, which contains a blend of 15 herbal ingredients like neem, karela, banaba, haridra and much more.
Commonly Asked Questions
Q1: Is it better to drink juice or eat fruit?
A1. They can both be equally effective. However, it depends on how you are extracting the juice or natural components of the fruit.
Q2: Is whole fruit good for diabetics?
A2. Eating whole fruit with low sugar content and high fibre content can be helpful for diabetics.
Q3: Does blending fruit increase sugar levels?
A3: There have been studies that suggest that glucose maximum and glucose iAUC are lower in blended fruit than in whole fruit.
Q4: Is sugar from the fruit as bad as refined sugar?
A4: Natural sugar in fruit juice or fruits in general is not harmful. However, processed, refined sugar has been proven to have harmful effects.
Conclusion
In diabetes management, your diet and lifestyle play an important role. Fruits for diabetes are a good option as they are rich in vitamins and minerals. The best fruits in diabetes are the ones which are low in sugar levels and high in fibre content, like berries, jamun, oranges.
Disclaimer: This write-up intends to provide general information and should not be considered professional advice. Kindly consult your healthcare professional for accurate dosage and modifications.
References:
https://www.everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes/
https://www.beatoapp.com/blog/10-diabetes-friendly-fruits-to-keep-your-blood-sugar-in-control/
https://drmohans.com/5-best-and-worst-fruits-for-people-with-diabetes/
