8 best fruits to consume if you are on a diabetes-friendly diet

Updated on: 2 June 2022, 18:49 pm IST
Most people think that fruits are forbidden when it comes to a diabetes-friendly diet but that’s not really the case.
Gurpreet Kaur
Nosh on these fruits stress-free if you’re a diabetic! But in moderation, please. Image courtesy: Shutterstock
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If someone is suffering from diabetes, he or she may be skeptical about the consumption of fruits in a diabetes-friendly diet because of the sugar content. But let us tell you, some fruits are actually low-carb, low on the glycemic index, and are great for your diabetes eating routine.

So just chuck that notion that fruit is not safe when you need to watch your diabetes myth. They are loaded with vitamins and minerals, as well as fiber, which is essential to regulate blood sugar levels. Eating fruits also help to decrease your risk of developing type 2 diabetes. Albeit, just be smart about counting carbohydrates content in the fruits while you eat them as whole, and keep your portion in check.

Here are top 8 fruits to have if you have diabetes:

1. Berries for the antioxidants

Be it blueberries, strawberries, or any other type of berry, they are a diabetes superfood due to their content of antioxidants and fibre. You can add the different varieties of fruit with plain non-fat yoghurt, and it makes for a great dessert or breakfast meal for diabetes.

Mulberries are also great for diabetics. Image courtesy: Shutterstock

2. Tart Cherries for fighting inflammation

They are not only packed with antioxidants, which combat heart disease, cancer, and other diseases, but are also good for reducing inflammation levels in the body.

Also, read: Is there a link between cancer and diabetes?

3. Peaches to kick the metabolism

They are a warm-weather treat and can be added to your diabetes-friendly diet. Peaches contain vitamin C and potassium, which are great for keeping sugar levels in check.

4. Apricots for the fiber

They are a sweet summer fruit staple which can fulfil your daily vitamin A requirement as well. Apricots are a great source of fibre, just mix some diced fresh apricots into cereal, or toss some in a salad.

5. Apples for a quick fix

An apple a day keeps the doctor away. So try having one daily as apples are loaded with fibre and some vitamin C as well. Also, do not peel your apples as the skins are nutritious, with heart-protective antioxidants.

Apples are packed with health benefits! Image courtesy: Shutterstock

6. Oranges for vitamin C

They are a refreshing choice in summers for the diabetes-friendly diet eaters as it not only contains vitamin C but also has folate and potassium, which may help normalize blood pressure.

7. Pears for easy snacking

Since they are an excellent source of fiber, pears are a perfect addition to your diabetes meal plan. Make sure to keep them temperature until they’re ripe and perfect for eating.

8. Kiwi for potassium

Inside that fuzzy brown peel of Kiwi is a bright green fruit, which is a powerhouse of potassium, vitamin C and fiber. It has to be on your diabetes-friendly diet as they are available year-round.

Foods to avoid if you have diabetes

The glycemic index (GI) is to know how it will raise the person’s blood sugar after they have consumed it. So any fruit between a GI score of 70 and 100 is high in sugar, and they include watermelons and overly ripe bananas. However, they can be consumed in moderation but low-to-medium GI score fruits should be eaten more. 

Gurpreet Kaur

A lifestyle journalist with a perennial hunger for all nice things in life - from fashion to food and different cultures. When she is not writing in her favourite coffee spot, she spends her time socializing with people or exploring different cities.

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