Top Healthy Fruits for Diabetics Vol. 2

 

Healthy Fruits for Diabetics Vol 2 

Healthy Fruits for Diabetics Vol 2 

Introduction 

The ripened ovary of a flowering plant enclosing the seed or seeds is a fruit. Thus, green apple, tomato, cherry, carambola, lemon, jamun are all fruits. Fruits are generally healthy for consumption as they protect the body against infection by boosting the immune system. Fruits rich in fibre slows down the absorption of glucose into the blood, thereby causing a low spike in the blood sugar levels. Fibre-rich-fruits also support the heart health, improve the gut health, aid in weight control and insulin sensitivity.

When the insulin hormones made by the beta cells in the pancreas can no longer absorb the blood glucose (blood sugar) it causes a spike in the blood sugar levels  leading to diabetes. In this Volume 2 of Healthy Fruits for Diabetics, a proper research had been made on the seven healthy fruits with glycemic index reading, healthy for diabetic patients. 

Seven healthy fruits for diabetic patients 

1. Raspberries 

Raspberries 

The glycemic index of raspberries is 25. Raspberry is an excellent antioxidant and anti-inflammatory food. It consists of dietary fiber, which makes it a favourable snack option for patients with diabetes and prediabetes.

2. Lemon

A Lemon and Slices of Lemon 

Lemon has a glycemic index (GI) of 20, classifying it as a low GI food. It is therefore considered healthy for people living with diabetes. The natural compound called hesperidin present in lemon lowers blood sugar levels and reduces the risk of diabetes. In addition, the citric acid present in lemon slows down the conversion of starch to sugar, helps in reducing blood sugar spikes and aids in weight management.

3. Star fruit 

A basket of Star fruit 

Star fruit also known as Carambola is highly rich in vitamin C and has the Glycemic Index of 36. The fiber in Star fruit slows food digestion and prevents rapid spike in blood sugar. It is therefore termed a healthy fruit for people living with diabetes or prediabetes. Other health benefits of star fruit include improves respiratory health, boosts bone health, aids in detoxification and prevents inflammation.

4. Jamun

Jamun on the tree branch 

Jamun has the Glycemic Index of 25, making it ideal for stable blood sugar levels. The Igbo tribe in Nigeria call it mbembe. Because of its low GI, diabetic patients should consume it. Also, the high levels of vitamin C and iron present in the fruit can help boost haemoglobin count.

5. Cherry

Cherries 

Fresh cherries are noted as low GI foods, with a GI of about 20. Cherries can help people to regulate their blood sugar levels more effectively. They are also rich in recommended nutrients for diabetes, such as vitamin C and fiber. Researchers have shown that the anthocyanins in cherries have antioxidant properties.

6. Apple

Green Apples

The Glycemic Index of apple ranges from 28 to 44 with an average of 36. Researchers has shown that the green apple has GI of 39, and are beneficial for managing blood sugar levels. It contains healthy amounts of fiber, vitamins and minerals.

7. Tomato 

Tomatoes 

Raw, ripe tomatoes have Glycemic Index of approximately 15-20 with an average of 17.5. The low GI indicates that tomatoes have minimal impact in the blood sugar levels when consumed in typical serving sizes. The lycopene in tomatoes reduces insulin resistance, increases the hormones's effects on cells and improves blood sugar levels.

Conclusion 

The healthy consumption of these selected fruits will help keep the body in check and controls the level of spike in the blood sugar levels. People living with diabetes are to consume the listed fruits with a proper prescription and guidelines offered by a Dietitian or Nutritionist for healthy living.

Take a tomato today for your good health 

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