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We’re all aware of the fact that fruits are extremely nutritious and can boost our overall health. However, things are quite different for diabetics. In fact, fruits are not considered as good foods for diabetes. You see, our blood sugar levels are affected by our carbohydrate intake–mainly because our body converts carbs into glucose.
Not only are fruits rich in carbohydrates but they also contain a fair amount of sugar. Does this mean a diabetic person should avoid fruits? The short answer is NO. Diabetes is a chronic but manageable illness. When picking up fruits for someone with diabetes, you have to ensure the portion size is controlled and that the glycemic index (GI) of the fruit is low.
The glycemic index indicates the speed at which the food item will raise one’s blood sugar. Hence, fruits with a lower GI are better for people with diabetes. What’s more? Having fruits within a limit of 15 grams can ensure that someone with diabetes is getting the right amount of nutrients without increasing blood sugar levels.
To help you out a little, here are 4 of them that are healthy for diabetics to consume:
A small to medium apple is fairly low on the GI scale which means it won’t affect your blood sugar levels negatively. What’s more, the high content of fibre in an apple will not only ensure that your digestive system and liver health is in great shape but also help with regulating blood sugar levels. Apples are also rich in vitamins A and C, and also have anti-inflammatory properties–making it a great bet for people with diabetes.
Oranges are known to have an anti-diabetic effect. They are a great way of including vitamins and minerals in one’s diet without going overboard with carbohydrates. They’re also extremely rich in antioxidants and vitamin C, which is a combination responsible for ensuring that your immune system stays strong.
A low glycemic index ensures that a small to medium-sized pear doesn’t raise your blood sugar level far too quickly. Moreover, pears are rich in nutrients and vitamins that have an anti-inflammatory effect and even help with digestion.
Strawberries are a powerhouse of antioxidants and are also low on carbs. Hence, they make for the perfect fruit option for someone who is diabetic. In fact, a study published on PubMed Central notes that eating strawberries after a meal can help regulate one’s insulin levels.
However, you have to ensure portion control with all the fruits mentioned above. Monitor how these fruits affect your blood sugar level and regulate the portion accordingly, if needed. Ensure that you’re not picking up canned fruit or fruit juice because these products contain added sugar for taste and preservation.
Make sure you pick up fresh fruit and have it in the right proportion!