This is one of the biggest myths of them all that people with diabetes should avoid eating fruits. The thing is that they can very well consume fruits that have less sugar content. But are they really getting the benefits out of these fruits? Well, the trick lies in the timing. Yes, we mean the timing of eating fruits.
If you go by nutritionists, they consider 1-4 pm the best time to eat fruits, especially for diabetics. This step helps in maintaining the sugar levels in the body, and around this time the digestion is even quicker.
Another thing is that if diabetics eat fruit around 1 pm, which is almost before lunch, they can also avoid overeating, which is usually responsible for that spike in sugar levels.
“It is advised that diabetic people have fruits at this time, as between 1-4 pm our body’s digestive fire is the highest. If one follows a workout regime, having fruits before and after the same is a good idea. This is the time when our body uses up the extra carbs quickly,” says celebrity nutritionist, Manisha Chopra.”
Now when the timing is clear, we would like you to know some more facts before you eat or offer someone a piece of fruit.
Why diabetics should include fruits in their diet?
Fruits have many health benefits, ranging from controlling high blood pressure to reducing inflammation and blood sugar levels. They are a powerhouse of multiple antioxidants like vitamins A, B, C and E as well as minerals like iron, magnesium, calcium and fibre, Fruits also fulfil the sweet cravings of diabetic people, while meeting their nutritional needs.
Chopra recommends some fruits for diabetics
Listed below are some diabetic-friendly fruits that are loaded with fibre and water content. They not only keep the sugar spike in check, but also the sugar absorption rate.
Berries – Berries are recommended as superfoods for diabetic people. These are the best foods to add variety to your diet. A diabetic person can have blueberries, strawberries and blackberries, as they are a powerhouse of vitamins, antioxidants and fibre.
Cherries – Cherries contain chemicals called anthocyanins that boost insulin, and help in controlling blood sugar levels. They are high in vitamin C, fiber and potassium.
Plums – Plums have a low glycaemic index that means they are safe for diabetic people. They control blood sugar levels in people with type 1 or 2 diabetes.
Grapefruit – “Grapefruit is a low glycaemic index fruit. It is full of nutrients and helps in keeping the blood sugar levels in control. They are also associated with low risks of type-2 diabetes,” suggests Chopra.
Peach – Peaches are good for diabetic people and can be safely included in a diabetic-friendly diet. They are a great source of vitamin C and potassium and they don’ let the blood sugar levels spike.
Apple – Apple contains a number of nutrients and is filling too. They are also associated with lowering the risk of type-2 diabetes. They help to reduce the spike in blood sugar levels.
Pears – Pears are full of nutrients and they are known to improve digestion, as well as fight inflammation in the body. They also reduce the risk of type-2 diabetes.
Kiwi – Kiwi is a great source of potassium, and vitamin E and K. Kiwi fruit is also low in sugar, which makes it a perfect fruit for diabetic people.
Here are some worst fruits that people with diabetes should avoid
“Fruits are an important source of vitamins, minerals and fibre, but sometimes they can also be high in sugar content. People with diabetes must keep an eye on the fruits and their sugar content to avoid a spike in their blood sugar levels,” says Manisha.
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Here are some worst fruits for people with diabetes:
Watermelon – Watermelon has a high glycaemic index score between 70 and 100. They are high in sugar and are strictly not meant for people with diabetes.
Raisins – Raisins are not the best choice of fruit for diabetic people. They contain high amount of carbohydrates, which is not good for people with diabetes.
Pineapple – Pineapple can cause a spike in blood sugar levels of a person with diabetes, as it contains carbohydrates. This can raise blood glucose levels in the body.
Overly ripe bananas – Overly ripe bananas are high in sugar content and can cause a sudden spike in blood sugar levels of a diabetic person. This fruit also has a high glycaemic index score and hence, it should be avoided by people with diabetes.