Healthy Fruits for Diabetics Vol. 1

Healthy fruits for Diabetics 

Introduction 

Often times it is difficult for diabetic patients to decide on what fruit to consume. Sometimes due to fear of a sudden change in the sugar level when some fruits are consumed, diabetics may decide to abstain from the consumption of fruits entirely.  

The majority of how a food impacts blood glucose levels is the Glycemic Index. With a proper check and confirmation of the glycemic index of some fruits, the following are healthy fruits for diabetics:

1. Avocado

Avocados 

Avocado is high in fiber and vitamins C, E and K. It's daily value of magnesium is 14 %, which helps regulate blood sugar levels. It has a Glycemic Index (GI) of 40, which means it has a minimal impact on blood sugar levels. Avocado is considered a good choice for people with diabetes or those looking to manage their blood sugar levels.

2. Grapefruit

Slices of Grapefruit 

The phytochemicals present in grapefruit fight heart disease, reduce inflammation and strengthen the immune system. Grapefruit has a Glycemic Index (GI) of 26, which is considered healthy if you have diabetes. Eating a serving of grapefruit will not cause a steep spike in your blood sugar as its GI is considered low.

3. Kiwi

Slices of Kiwi

Kiwi fruit polysaccharides can affect the glucose and lipid metabolism of diabetic mice, helping to lower blood sugar levels. The Glycemic Index of Kiwifruit is considered moderate which is about 52 and is suitable for those with diabetes. Aside lowering of the blood sugar level, kiwi fruit offer a host of benefits, from supporting a healthy heart to helping the immune system ward off colds, flu and other illnesses. It is rich in fiber which supports digestion, it contains an enzyme called actinidin, which may help in digesting protein rich foods, such as meats.

4. Strawberry 

A bowl of Strawberries 

Strawberry has its Glycemic Index as 41. It is rich in vitamin C and other antioxidants which helps in reducing the risk of serious health conditions like cancer, diabetes, stroke and heart disease. It is a rich source of polyphenols and fiber.

5. Guava

Guavas 

Guava, with it's low Glycemic Index of 12 to 24 and an average of 18, is a safe and slow- releasing source of energy for individuals with diabetes. This attribute ensures that it does not cause sudden spikes in blood sugar levels. Guava is rich in fiber which is slowly digested and is not readily absorbed in the blood stream.

6. Blueberry

Blueberries 

Blueberry is a rich source of polyphenols, which includes anthocyanin bioactive compounds. It is proven that  incorporating blueberry into the diet may lower the risk of developing type 2-diabetes (T2DM). Blueberry has the Glycemic Index of 53 and it is considered a healthy choice for people with diabetes. The fiber and antioxidant in blueberry promotes a more stable blood sugar response.

7. Orange

Oranges 

Orange is rich in vitamin C and fiber. As with any food, moderation and mindful eating are the key to enjoying oranges while managing diabetes effectively - it's better to stick to one medium orange. In general, oranges are a safe fruit choice for people living with diabetes. They have a low to moderate Glycemic Index (GI)of 43.

 Conclusion 

Originally, there are many fruits healthy for consumption by the diabetics. Always seek for the advice of your healthcare provider before the consumption of any fruit. Check out Volume 2 of this topic to read on more fruits healthy for diabetics. 

Healthy fruits! Long life!

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