Although fruits are mostly sweet, some are ideal for people with diabetes because of their effectiveness in managing blood sugar.
In this article you will find the best fruits for diabetes type 2 and why you should have them in your meals.
Diabetes is a serious chronic disease that occurs when the pancreas does not produce enough insulin , the hormone that regulates the level of sugar, or glucose, in the blood, or when the body has difficulty in effectively using the insulin it produces.
According to estimates by the World Health Organization (WHO), as at 2014, 422 million people worldwide had diabetes which is a leap from 108 million in 1980. The global prevalence of diabetes has nearly doubled since that year, from 4.7% to 8.5% in the adult population.
Diabetes is classified into two types: type 1, when the body does not produce insulin, or type 2, when the body is not able to properly use the insulin it produces.
A meal plan for individuals with diabetes should include: meals rich in nutrients, very littleF fat, few sugary foods that are moderate in calories. Each patient should always consult their doctor for proper medical advice.
Rich in vitamins, minerals, antioxidants, and phytonutrients, fruits are the healthy choice for any diet. But since they are generally sweet, people often think that a diabetic person should avoid consuming fruits. However, some fruits have been found to be effective in the management of blood sugar.
Diabetics must take into account the glycemic index and glycemic load of foods to know how they affect blood sugar and insulin levels. Taking those factors into account, some fruits are better than others.
Foods with a low glycemic index (55 and above) are believed to have a beneficial effect on blood glucose control, as they do not significantly affect sugar levels. Foods with a glycemic index score of anything above 70 are considered high glycemic index foods and should be avoided by diabetics.
The 10 Best Fruits For Diabetes Type 2
They contain anthocyanins known to lower blood sugar by increasing insulin production by 50 percent. The anthocyanins are vital in the fight gainst other diseases such as heart conditions, cancer and those that result from diabetes.
Cherries with a very low glycemic index of 22 is one of the best fruits for diabetes. A good serving of this fruit is half a cup of fresh, dried, or canned cherries.
2. Black plums.
Researchers from Father Muller Medical College in India, looked at the effects of black plums in treating diabetes. The presence of anthocyanins, ellagic acid and hydrolyzable tannins, make it a beneficial fruit for diabetic people.
Every part of this fruit from its leaves to the seeds of the black plum tree can be used to regulate blood sugar. Half a cup of black plums a day is a good serving.
They have a large amount of antioxidants, vitamins and fiber. In addition, they have a low carbohydrates and with a glycemic index of less than 40. Eating this fruit will make you feel full and will help you keep your blood sugar level stable and increase your energy level. Three-quarters of a cup of strawberries a day is considered a good serving.
The strawberry provides energy, satiety and helps keep blood glucose levels stable.
This fruit has high vitamin C and potassium levels. It also has a high concentration of lycopene and a high amount of dietary fiber. All of these nutrients are vital in regulating blood sugar levels. You can eat a whole fruit cut into slices per day without the peel, or drink a small glass of guava juice.
People susceptible to developing diabetes can drink guava leaf tea once a day to prevent it.
A good relationship has been found between kiwi consumption and lowering blood sugar levels. It contains vitamin C, E and A, flavonoids, potassium and high amounts of beta-carotene that protect against free radicals and improve general health.
In addition, kiwi is high in fiber and low in carbohydrates, which help control blood sugar levels and lower cholesterol. The glycemic index ranges between 47 and 58. Eating a kiwi a day will help you control blood glucose levels.
They are rich in soluble fiber, vitamin C, and antioxidants. They also contain pectin which helps detoxify the body and eliminate harmful waste products. It also regulates the insulin dependency of diabetics by up to 35% and drops the glycemic index from 30 to 50.
This fruit is very important in preventing heart attacks, reducing the risk of cancer, and preventing eye disease among people with diabetes. It is medically advised to consume an apple a day.
One of the healthiest fruits for diabetes that can be included in a regular diet of a diabetic. They contain high amounts of fibers, vitamin C and other minerals such as thiamine that help control blood sugar levels. It is a food with a low glycemic index (it ranges between 31 and 51).
In addition, they can help control or reduce weight, one of the risk factors for diabetes. An orange in your daily diet can help regulate your blood sugar and keep your diabetes under control. However, drinking only the orange juice does not provide the same benefit because the fiber content is lacking.
This fruit has a high fiber content with a healthy monounsaturated fat which helps to stabilize blood sugar. According to the Academy of Nutrition and Dietetics, monounsaturated fats also improve heart health. This is vital because people with diabetes are at higher susceptibility to stroke and heart disease.
In addition, a healthy amount of potassium is found in avocado, which helps prevent diabetic neuropathy. This fruit can be included in salads and sandwiches, or can serve as dressing with its puree, a little lemon juice, garlic and olive oil.
They are rich in fiber and vitamins A, B1, B2, C and E that help lower cholesterol, strengthen the immune system and improve digestive health as well as regulate blood sugar levels. This fruit has low calories and carbohydrates with a glycemic index of 38.
This fruit is particularly beneficial for people with type 2 diabetes because it helps to improve insulin sensitivity. A small or medium pear for dessert or as a sweet snack is a good portion.
Rich in soluble fiber and vitamin C with a glycemic index of less than 25. This fruit has naringenin that boosts the body's sensitivity to insulin and also helps in maintaining a healthy weight.
Half a large grapefruit a day aids in regulating your blood sugar level. Consuming the fruit, rather than drinking only the juice, provides the best health benefits.
In conclusion, there you have your 10 best fruits for diabetes type 2 and how vital they are in managing diabetes.
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