Fruit is not off-limits for people with diabetes. It has too many good things going for it such as fiber and nutrients, as well as its natural sweetness. So, what are the best fruits diabetics can eat? It is the most common question which arises in the minds of diabetics as many of them believe that they can’t eat fruits as all fruits contain all sugar content.
But there are lots of healthy fruits which do not increase the blood sugar levels, and these fruits can be truly said to be the best fruits for diabetics.
Characteristics of healthy fruits for diabetics
With eating healthy fruits diabetes can be controlled. Fruits having these two essential features are mainly considered as the most beneficial and healthy fruits for diabetics:
1.. Low Glycemic Index
Fruits with low glycemic index (GI) are good for people having type-2 or prediabetes. Glycemic Index (GI) is a scale (0-100) used for ranking how quickly a carbohydrate-containing food will digest into glucose in our blood. High glycemic index fruits break down quickly whereas low glycemic index fruits break down slowly and produce a small change in our blood glucose and levels of insulin. Low glycemic index fruits release the glucose slowly into the blood which avoids the sudden rise in blood sugar levels. It is an important factor in diabetes management.
2.. High Fiber Content
Fruits especially rich in fiber are good fruits for diabetics as they have a low glycemic index. Fibers present in these fruits slow down the absorption level of sugar in the bloodstream.
List of the best fruits for diabetics
The best and healthy fruits for diabetics are listed below:
My first choice is always avocados. I have already written a detailed article about avocados as they are one of the best foods to control diabetes. If you haven’t read that article yet, click here.
Avocados are considered as one of the diabetic superfruits. They are rich in various nutrients, vitamins, and minerals. They are an excellent source of monounsaturated fatty acids, and they have low sugar content. They are also an excellent source of energy and dietary fiber.
Apples are one of the healthiest fruits a person can eat. They are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol. They are also incredibly rich in important antioxidants which may help in controlling diabetes.
Oranges are also one of the best fruits diabetics can eat. Oranges, particularly navel oranges have a low glycemic index and provide importantly healthy nutrients such as calcium, potassium, magnesium, and vitamins. They contain a high amount of dietary fiber, which helps control blood sugar levels. They also contain significant amounts of antioxidants.
For prediabetics, navel oranges are considered as the best choice in fruits because they help in reducing risks of developing type-2 diabetes.
Strawberries as one of the fruits for diabetes have a low glycemic index which makes them a natural choice for diabetics. Strawberries contain high amounts of antioxidants which are found to be helpful in treating type-2 diabetes. Another advantage of eating strawberries is that they contain fewer carbohydrates as compared to most other fruits.
Guavas are fruits with low glycemic index and high fiber content. Eating guavas keep your blood sugar levels steady and also provide energy. Guavas are one of the richest sources of vitamins which are beneficial for diabetics. Guavas also help ease constipation, which is a common diabetic complaint and can even lower the chance of developing type-2 diabetes.
6.. Kiwi Fruits
Kiwi fruits are one of the best fruits for diabetics to eat. Due to fiber and fructose found in kiwi fruits, the glycemic index is extremely low, means eating this fruit will not increase blood sugar levels significantly. Kiwi fruits are also low in fat content that aid in gaining weight. The weight of diabetics needs to be regulated all the times so that their diabetes will also be controlled. Kiwi fruits are also rich in potassium and antioxidants which help to protect the blood vessels and heart.
Pears contain a natural fruit sugar called “Levulose”, which adds to the sweetness of the fruit and this fruit sugar is easily converted to energy in diabetics. Pears are low in calories and carbohydrates which are suitable for diabetics. Pears are high fruit fibers and are helpful in reducing blood sugar and body weight.
Eating pears on a daily basis could help control blood sugar levels to the point that prediabetics don’t need medication.
What are other best fruits diabetics can eat?
Besides these listed fruits, there are lots of other fruits that are low in calories, low in glycemic index, and, high in fiber content. Now, it’s your turn to tell us what are other best fruits in diabetes that people can eat without any fear of increasing high glucose levels.