We all know that it is healthy to eat fruit,even for people with diabetes.
But because fruit contain sugars, diabetics should pay attention to the amount and type of fruit they consume.
What is the best fruit for diabetes that can be consumed without harming their health?
Let’s discover and enjoy fruit and its natural sugars together.
Diabetes is an autoimmune disease where a person has high blood sugar because the body does not produce enough insulin.
Or because the cells do not respond to the insulin produced in the body.
A diet low in sugar and fat can sometimes curtail many pleasures.
Experts once thought that diabetics should not eat fruit, but today’s evidence suggests just the opposite.
Experts point out that fruit is an important part of the diet of diabetics.
That’s why we present to you the types of fruits that are best for diabetics.
Consuming best fruit for diabetes?
Fruit gives us simple sugars and carbohydrates that are generally much easier for the body to process.
They are also a healthier type of sugar, which our body certainly needs.
Diabetes can cause weight loss, resulting in serious health problems.
Including fruit in their diet can help reduce overweight in many diabetics.
One of the effects of diabetes is that it makes people hungry all the time, and eating some fruits can create a feeling of satiety.
Therefore, when consuming fruit, diabetics must be careful and cautious in choosing the fruit to eat.
Some fruits are very high in sugar, while others are low in sugar.
Sugar content is always much higher in dried fruit than in fresh fruit.
In today’s article, we will find out the best types of fruits for diabetics.
20 best fruit for diabetes
Apple for diabetics
Apple is a great choice for diabetics.
It contains few calories and stimulates the body to burn the remaining calories.
It is a rich source of pectin that has antioxidant properties, which reduces the level of free radicals and the risk of various diseases.
Apples also contain fiber, which helps in the proper digestion of food.
One apple a day is a recipe for much more health for all of us.
Lemon one of the best fruit for diabetes
Lemon is one of the best solutions for people with diabetes.
It contains large amounts of water-soluble vitamin P (rutin), which has the ability to improve the condition of people with vision problems.
It also has a very beneficial effect on diabetic retinopathy, which occurs as a complication of diabetes.
Lemon contains another substance, which is also very important for diabetics – hesperetin.
Hesperetin lowers blood sugar if it is too high, so it is not only recommended, but it is necessary to consume lemon in case of diabetes, or if there is a predisposition for it.
Berries
The berries contain anthocyanin which gives it a red color and stimulates the release of insulin.
This fruit successfully regulates blood sugar and reduces the risk of many heart diseases.
Oranges, pears, and cherries
Another big plus in the diet plan for diabetics are oranges, pears, and cherries.
Oranges are extremely rich in vitamin C, fiber, and minerals.
They have a low glycemic index that helps maintain blood sugar levels.
In order to get as much fiber into the body, experts recommend consuming oranges cut into pieces, instead of using only their juice.
Not only are oranges low in fat and have a low glycemic index, but they also have enough vitamin C needed for an entire day.
Pears contain anthocyanins and are rich in vitamins A, B1, B2, C, and E.
High levels of fiber improve the health of the digestive tract, which promotes weight loss.
Pears also lower cholesterol and improve heart health.
Apricots are great for diabetics
If you are looking for something with limited sweets (sugar) and maximum benefit, then apricot will be your best friend.
Low in carbohydrates, apricots are a great choice of fruits to be found on the diet of diabetics.
Apricots are rich in fiber and vitamin A.
Peaches, cherries, and strawberries
The wonderful taste of peaches and their juice can be used as a summer drink.
Whether you are looking for vitamins A and C or trying to improve your fiber intake, peaches are the thing to consider and consume.
Cherries are a real pleasure to eat and are much more than just a simple decoration on the table.
Cherries are a sweet fruit that contains anthocyanins that control blood sugar levels.
This plant pigment is found in many foods, including red grapes, vegetables, berries, wine, and tea.
They have anti-inflammatory properties that may prove very useful for diabetics.
But, of course, you should check the number of cherries, ie the amount that can be consumed.
The ones that are the least sweet are useful if you have diabetes.
When buying cherries, be sure to buy those that are not high in sugar (especially when buying canned or packaged cherries).
Strawberries can be a very useful fruit for diabetics.
These fruits are rich in antioxidants and essential vitamins.
Grapefruit
Like all citrus fruits, grapefruit is also high in vitamin C.
It can be used to reduce the risk of developing high blood sugar.
This is especially important in situations where it is consumed with products that are low in fat, sugar, and starch.
It can be added to the list of fruits for diabetics to consume.
Artificial or market grapefruit juice should be avoided due to its sugar content.
This can be very harmful, so pure freshly squeezed grapefruit juice is best.
Watermelon is a delicious fruit for diabetics
The sugar content of watermelons is not as high as many people think.
Although watermelons are very sweet, a moderate diet of watermelons will help you get exactly what you need.
Watermelons have many beneficial minerals, fiber, and high water content.
When we eat watermelon, a feeling of fullness and satiety is created, without raising the blood sugar level.
Mango
Mango fruit contains vitamins and minerals, and they successfully provide us with a lot of energy.
People usually avoid eating mangoes due to their high carbohydrate content.
But if taken in the right amount, they can be a very useful fruit for diabetics.
Is banana harmful or not for diabetics?
One of the fruits that are traditionally on the list of foods that diabetics should avoid is the banana.
However, for most diabetics, moderate consumption of this fruit is completely safe.
Bananas are a great source of energy, they have a reasonable amount of calories.
In addition to this, they also have a very high percentage of potassium and other vitamins.
Because bananas are high in minerals and vitamins, they are a great option for diabetics and should not be eliminated from their diet like any other fruit.
The American Diabetes Association advises including fruit in the diet of diabetics, one whole fruit if smaller and one half if larger.
Consuming bananas with unsaturated fats or healthy sources of fat such as almond butter, a few nuts, can have a positive effect on sugar.
Another healthy idea is to combine bananas with some proteins like Greek yogurt.
Scientists have studied the effect of banana maturity on sugar value, green bananas have a lower effect on blood glucose because they have less sugar.
Raspberries and grapes
Raspberries are rich in fiber, which is good for diabetics.
They also have antioxidants and many vitamins.
Red grapes also have a reasonable amount of fiber, minerals, vitamins, and sugar.
Sugar can be regulated, however, by the presence of fiber in the fruit.
Paying attention to how much grapes you eat will be crucial so that there will be no rise in sugar levels.
Avocado
Although high in calories, avocados can be beneficial for diabetics.
Avocado presents itself as an extremely good option, a fruit that contains fatty acids and vitamin C.
The fatty acids in avocados can lower blood sugar levels to a minimum in diabetics.
Melon
Melon as an option for diabetics should not be neglected.
This fruit can be very refreshing with its offer and excellent nutritional composition.
Although this fruit has many positive aspects, everyone who has diabetes should do a constant check on the amount of food eaten by the melons and their sugar level.
It is rich in water, nutrients, and minerals.
Pomegranate
Pomegranates are an excellent source of iron.
They provide various other minerals and nutrients for the good of our lives.
If you are diabetic, pomegranate juice will work wonders in keeping your blood sugar levels under control.
Plums
Plums are no exception to the rule of controlling blood sugar in diabetics.
The level of sugar can increase significantly if we are not careful, ie if we consume too much fruit such as plums.
But they can also be good for the health of people with diabetes if we pay attention to the amount we eat.
Plums are rich in sugar, so they can be used to sweeten fruit salads, juices, and so on.
As with other fruits, care should be taken to consume fruits such as plums.
What do nutritionists say about consuming fruit for diabetes?
Diabetics must consume fruit with a high percentage of water daily.
For a time, doctors thought that diabetics should not eat fruit, but modern medicine suggests otherwise.
Nutritionists and experts point out that fruit is an important part of the diet of diabetics.
People suffering from this disease should consume 250 grams twice a day, writes the German Diabetes Ratgeber, explaining that it means eating one apple or two raspberries.
It is recommended to choose fruits with a lot of fiber, which also contains a lot of water.
How to prevent diabetes
Diabetes is a global problem in the world, more and more people are suffering from this disease every day.
Here are some ways to prevent it…
Regulate body weight
– This is one of the most important steps in the prevention of diabetes because being overweight makes it difficult to control blood sugar.
Instead of trying to recover, they wallow in their sadness and thus, experience more failure.
A good way to do this is to start counting the calories you eat.
Eat dietary fiber
– Dietary fiber is essential in the prevention of diabetes because it takes a long time for the digestive tract to digest nutrients that contain dietary fiber.
It is necessary to consume 45 to 50 grams of dietary fiber per day.
It is enough to enter them with breakfast through the diverse assortment of cereals.
Coffee and tea
In recent years, researchers have found a link between coffee and tea consumption and a reduced risk of diabetes.
The results of 18 different studies found that drinking 3 to 4 cups of coffee a day contributes to a 25 percent lower risk of diabetes compared to people who do not consume it at all.
Physical activity
– Regular physical activity strengthens the body system that regulates blood glucose.
This is the key to preventing diabetes.
Exercise increases insulin sensitivity, providing long-term blood glucose benefits.
Properly arranged meals
– A regular diet during the day is very important to regulate blood sugar and avoid stress on the pancreas.
Try to observe the time interval of each meal, properly distributed throughout the day.
Keep your heart healthy
– If you have prediabetes, pay special attention to your cardiovascular status.
High blood pressure, ie hypertension is associated with an increased risk of diabetes.
Cholesterol levels are very important in the prevention of diabetes.
Avoid foods that contain LDL-cholesterol.
Of course, the fruit, as we have already said, should be included in the daily diet, only in moderation and in the right way in order to have an ideal effect from its consumption.
Conclusion
Diabetes is the most common disease of the endocrine system.
According to the World Health Organization, about 3 percent of the world’s population suffers from diabetes.
The fruit is an important choice for consumption in people with diabetes.
By eating fruit you get satiety and reduce the need to eat other foods.
By introducing fruit in the diet we get a lot of vitamins, fiber, and water.
In today’s article, we have listed a number of types of fruits that can be consumed by diabetics.
If you read carefully it can easily be concluded that the recipe for success in eating fruit in diabetics is simple.
Greater attention should be dedicate to the amount of fruit eaten, and then diabetics will have no problems with sugar, and will more easily maintain it at the allowable level.
