According to various guidelines laid down by nutritionist and medical institutions, at least 4-5 servings of fruits needs to be consumed daily by every individual.
If you are diabetic, we are sure that this question has popped up in your head, “is it safe to have fruits?” To help all diabetics with this question, we have Mrs. Kamna Desai – Nutritionist, with us.
She says, “Yes, diabetics can have fruits, provided the sugar level of the patient is in control, but these fruits must be consumed in a limited quantity. Diabetics need an equivalent serving of fruits on a day to day basis. One needs to be careful about not going overboard with fruits like bananas, litchis, chickoo, and custard apples.” To help diabetic patients, she lists down some fruits which will not affect blood sugar level, provided they’re consumed in moderation. So here it is – a list of top 20 fruits for diabetics…
Foods for diabetics # 1: Kiwi
Many researchers have shown a positive correlation between kiwi consumption and lowering of blood sugar level
Foods for diabetics # 2: Black jamun
Undoubtedly, this is one of the best fruits for diabetics. It is known to improve blood sugar control. Seeds of these fruit can be powdered and consumed by patients to control diabetes.
Foods for diabetics # 3: White jamun
Diabetic patients can consume jamun fruit daily, to control their sugar levels. White jamuns are also high in fibre.
Foods for diabetics # 4: Starfruit
Similar to jamuns, starfruits are good for diabics too as they help improve blood sugar control. But caution needs to be exercised in case the person has diabetes nephropathy.
Foods for diabetics # 5: Guava
Guava controls diabetes and it is good for constipation. Guavas are high in vitamin A and vitamin C and contain high amounts of dietary fiber. This fruit has a reasonably low GI.
Foods for diabetics # 6: Cherries
Their GI value is 20 (or even less in some varieties) which makes it a good healthy snack for diabetes patients at any time of the day.
Foods for diabetics # 7: Peaches
These tasty fruits are a great healthy treat, with a low GI and good for diabetics.
Foods for diabetics # 8: Berries
Numerous variety of berries are available throughout the world and almost all seem to be a rich source of antioxidants. Diabetics can include a serving of different berries to keep their sugars in check. To name a few: Strawberries, blueberries and blackcurrants, raspberries, cranberries, chokeberries, blackberries, and acai berries are good for diabetes patients.
Foods for diabetics # 9: Apples
Apples contain antioxidants, which help to reduce cholesterol levels, cleanse the digestive system, and boost the immune system. Apples also contain nutrients that help in the digestion of fats.
Foods for diabetics # 10: Pineapples
Good for diabetics, pineapples also benefit the body as they are rich in anti-viral, anti-inflammatory and anti-bacterial properties.
Foods for diabetics # 11: Pears
These delicious fruits are a good snacking option for diabetics as they are rich vitamins and fibre.
Foods for diabetics # 12: Papaya
They are good for diabetics because they are rich in vitamin and other minerals.
Foods for diabetics # 13: Figs
Their richness in fibre helps with insulin function in diabetes patients.
Foods for diabetics # 14: Oranges
These citrus fruits can be consumed on a daily basis by diabetics, as they are rich in vitamin C.
Foods for diabetics # 15: Watermelon
Although watermelons have a high GI value, their glycemic load is low, making them good fruits for diabetes patients. However, consume in moderation.
Foods for diabetics # 16: Grapefruit
It is a good option for diabetics as it slows down the blood sugar peak.
Foods for diabetics # 17: Pomegranate
These tiny red rubies help diabetic people improve their blood sugar statistics.
Foods for diabetics # 18: Cantaloupe
This fruit is high in the Glycemic Index, but has a good amount of fibre. Therefore, within moderation, it can easily be included in the diet of a diabetic.
Foods for diabetics # 19: Jackfruit
Jackfruit contains vitamin A, vitamin C, thiamin, riboflavin, niacin, calcium, potassium, iron, manganese and magnesium among many other nutrients. Good for diabetes as they improve insulin resistance.
Foods for diabetics # 20: Amla
A fruit loaded with vitamin C and fiber, Amla is a healthy addition to the diabetic diet.