Fruit Diabetics Can Eat, Including Myths and Health Benefits
Healthful Vitality | 09/26/2021 | By NP Contributor | Fruit Diabetics Can Eat
Fruits are suitable for those living with diabetes in many ways. They might be sweet, but they are only moderately rich in carbs. They are packed with vitamins and minerals, but more importantly, with antioxidants and other bioactive compounds. As a result, fruits have numerous health benefits.
Myths regarding fruits
Since fruits are sweet, many assume that they must be avoided as they would cause high blood sugar levels. But the truth is that the total content of carbs is relatively low in most fruits to cause any considerable rise in blood sugar levels.
The Glycemic index shows how quickly a food product would cause a rise in blood glucose levels. Fruits like bananas or apples have a low glycemic index, thus fit for consumption in diabetes.
However, some fruits like watermelon have a high glycemic index. But it has a low glycemic load. Glycemic load is even more critical than the glycemic index. It shows how much rise in blood glucose will occur after consuming some food. Watermelon may cause some increase quickly, but it would not cause much rise due and thus is suitable for moderate consumption.
Fruits have numerous health benefits
When living with diabetes, lowering blood sugar is essential, but not only. It is also important to lower blood cholesterol. In addition, consume foods that reduce the risk of cardiovascular complications and are suitable for nerve health. Diabetes is a metabolic disorder that influences the metabolism of almost every nutrient and not just carbs.
Therefore, no surprise that studies show that high consumption of fruits is associated with lower diabetes risk.
Fruits good for diabetics
American Diabetes Association recommends that people should regularly consume fruits. But one should prefer fresh fruits and juices. Packed juices have high sugar levels. On the other hand, dry fruits should be consumed only in small portions as they have a high glycemic load (total carb content).
- Berries: Cranberries, blueberries, strawberries, raspberries all have a small number of carbs. They have phytocompounds that lower blood sugar. Even more importantly, they are rich in beneficial phytocompounds and antioxidants. Berries are a good source of phytocompounds. Studies show that berries also lower the risk of cardiovascular conditions, and even cancers. Therefore, some classify berries as superfoods.
- Citrus fruits: These amazing fruits are not just low in carbs, but they are also rich in vitamin C and flavonoids. Studies show that these flavonoids help lower blood sugar levels, improve lipid profile, enhance liver function. In addition, these flavonoids are potent antioxidants.
- Apple: Apple grows widely in various parts of the world and has a good shelf life. It is among the most consumed fruits. Studies show that a medium,-sized apple a day may help lower fasting blood glucose levels.
- Apricots and peaches: They can be consumed moderately.
- Grapes: Grapes are among the most loved fruits. They are low in glycemic index, and more importantly, they are rich in polyphenols like resveratrol and stilbene. Thus, moderate consumption of grapes may help lower the risk of various diabetes-related complications.
To conclude, most fruits are suitable for consumption in diabetes. Even many high glycemic index fruits are safe to consume, as they have a low glycemic load. However, one should prefer consuming fresh fruits instead of processed food products. Dry fruits should be consumed in small amounts due to their high carb content.
(Also Read: Vegan Diabetic Recipes)