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List of fruits for Diabetes patients

Updated: Apr 24, 2021


Diabetes is a serious condition if not treated and it is necessary to take correct measures to prevent it and one of the measure includes having a good diet plan.


Diabetic people are always advised to reduce their sugar intake to maintain their good health with a balanced diet.


In this article we have only focused on the fruits that is going to help reduce your blood sugar level.


Evidences suggest that diet of fruits and vegetables decreases the risk of chronic disease, such as cardiovascular disease and cancer and phytochemical like phenolic, flavonoids and carotenoids in fruits and vegetables play a great role in reducing risk of many diseases.



Fruit and diabetes


Aren’t Fruits a form of sugar?


You must have a thought in mind that fruits make diabetes worse and must not be eaten by people with Diabetes.


Let's clear your doubt that, According to American Diabetes Association (ADA) fruits are not a concern for people with diabetes unless and until they are not allergic to that particular fruit. But majority of fruits may contain high amounts of sugar. So, it is necessary to check their Glycemic index (GI) and if GI is low then that fruit is suitable for diabetic people to eat as it will not raise your blood Glucose level.


A study Fruit consumption also concluded that consumption of fruits resulted in lowering the risk of type 2 diabetes and this study also concluded that greater consumption of fruit juices increases the risk of Diabetes(Always remember this).



Health benefits of fruit


Fruits are rich in fibre, antioxidants, and phytochemicals and other vitamins and minerals that can be helpful in regulating your blood sugar level and decrease the risk of Diabetes type 2.


According to Harvard T.H Chan School of Public health, a diet high in fibre resulted in lowering the risk of type 2 Diabetes.


Increasing fruit consumption has been recommended for the primary prevention of many chronic diseases, including type 2 diabetes.


Sugar has been suggested to promote obesity, diabetes and coronary heart disease (CHD), yet fruit, despite containing sugars, may also have a low glycaemic index (GI) and all fruits are generally recommended for good health.


Choosing the best Fruit?


  • Fruits that are fresh, frozen or canned without any added sugar are the best choices.

  • When choosing a canned fruit, look for words like “unsweetened” or “no added sugar”.

  • Dried fruit and 100% natural fruit juice (in less amount) are also good choices.



How much Fruit should you eat?


The method may differ in different fruits but we have shared some tips here:


For carbohydrate counter:

  • Eating whole fruit or ½ cup of frozen or canned fruit has about 15 grams of carbohydrate.

  • Fruit juice can range from ⅓–½ cup for 15 grams of carbohydrate.

  • Fruit can also be changed with your other sources of carbohydrate(grain, dairy and starches)


For plate method:

  • Having a small piece of whole fruit or a ½ cup of fruit salad for dessert is a good compliment to your protein or starch foods on your plate.


For Glycaemic Index (GI):

  • Many fruits have less GI but melons and pineapple and some dry fruits have medium GI.



Note :"All the fruits discussed in this article is based on referencing of the research paper and studies."

"Always remember to count your carbohydrate and track what you eat because portion size is important."

"Consulting with a Doctor is important before making changes into your Diabetic meals"



What fruits to eat for diabetes?


Let’s look into the list of fruits which diabetes people can eat:


Apple


  • Apples are found to reduce risk of cancer, cardiovascular diseases and diabetes because they have a very powerful antioxidant activity which include phytochemicals, like quercetin, catechin, phloridzin and chlorogenic acid.

  • They are found to inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol reduce diabetes and weight loss.

  • Quercetin (Phytochemical and major component in apple peel) also resulted in lowering the risk of Diabetes. So, this means apple peels are important for lowering diabetes risk.(1)

  • A study estimate showed that consumption of apples and pears was associated with 18% reduction in Type 2 Diabetes risk.

  • Dose–response analysis showed that one serving per week increment of apple and pear consumption was associated with a 3% reduction in Type 2 Diabetes risk. (2)

Apple has 95 calories and 25 g of carbs.


How to include Apples in Your Diabetic meal plan:

  • Eat the whole fruit: Eat a medium sized Apple and also eat the peels as they also provide health benefits to your health. (2)

  • Don’t drink Juice: Juices contain more sugar than fiber and also it only gives 10% benefit as compared to a whole fruit. (2)



Berries


  • Berries are also considered a good source of polyphenol, anthocyanins, micronutrients, fiber and other phytochemicals and suggest reduced risk of several chronic diseases which also includes Diabetes.(3)

  • Berries like cranberries, strawberries, raspberries and blueberries (fresh or as juice or freeze dried) help in processing glucose more efficiently and improve your insulin sensitivity.(4)

  • They are the best dietary source of Bioactive compounds(phenolic acids, flavonoids and flavonols, and tannins) and ascorbic acid which also resulted in lower risk of cardiovascular diseases and Diabetes(5)

  • A study related to berries and diabetes concluded that they are helpful in diabetes prevention and management and weight loss too.(6)


One cup of berries has 84 calories and 21 grams (g) of carbohydrates.


How to include Berries in Your Diabetic meal plan:

  • Daily dosage range of 40–250 g, is good for daily consumption. (6)

  • You can eat fresh, frozen or dried berries or as unsweetened juices or puree.(6)



Banana


  • Bananas are also a great source of vitamin B vitamin C, A and high levels of potassium. The natural fiber in bananas also contribute to the many health benefits.

  • A single banana provides you with 23% of the potassium that you need on a daily basis.(10)

  • They are responsible for reducing the risk of high blood pressure,neurodegenerative diseases (Alzheimer’s disease), Cholesterol and Diabetes and the list goes on.(10)

  • Benefits of Bananas are excellent and eating Bananas as a snack could be good way to reduce you blood glucose level.(10)

A 6 to 7 inch long banana will have 23 g of carbs and calories of 105


How to include Bananas in Your Diabetic meal plan:

  • Eat a unripened banana: Unripe banana release glucose at slower rate and contain more starch than rip bananas

  • Eat a whole Banana:Eating a whole raw banana without added sugar or processed into chips.

  • Eat a small or medium sized banana: Choose a Small or medium sized unripe banana for better and more benefits.


Mango


  • Mango has a ton of vitamins including vitamin A,vitamin B6, E and K, and is rich in potassium, magnesium and folate.

  • Bioactive phytochemical of Mango are polyphenols, terpenes, sterols, carotenoids, vitamins, and amino acids that acts as anticancer, anti-diabetes ,antibacterial, antifungal, anthelmintic.(11)

  • The Best part is that not just the fruit but its leaves, bark, fruit peel roots, and flowers are also antimicrobial, anti-diabetic, anti-inflammatory, and anti-carcinogenic properties.(12)

A cup of mango has about 100 calories, no fat and 25 grams of carbohydrates


How to include Mango in Your Diabetic meal plan:

  • One Mango a Day is enough to keep a healthy life.

  • Avoid Mango juices.

  • Eat Mangoes with the pulp as it contains fiber which may reduce the amount of sugar consumed.


Kiwi

  • Kiwifruit is very rich in vitamins E, K, folates, carotenoids, potassium, fiber and other phytochemicals.

  • They are extremely rich in vitamin C.

  • They have twice the amount of vitamins present in strawberries or oranges.(13)

  • Kiwi is reported to have hypoglycemic activity(reducing blood glucose level) which can be helpful in lowering blood glucose level.(14)

One kiwi also has about 42 calories and 10 g of carbohydrates


How to include Kiwi in Your Diabetic meal plan:

  • Eating raw Kiwi with its peels.

  • Eating slices of kiwi in oatmeal with nuts and almonds


These are the the list of fruits which are safe for diabetic people but it should be eaten in a correct amount.




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Check out this fantastic Cookbook to assist your Diabetic life Check on Amazon



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References:


12.https://pubmed.ncbi.nlm.nih.gov/33467139/

13.https://pubmed.ncbi.nlm.nih.gov/27571859/


















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