Fruits are an integral part of any balanced diet. Abundant in nutrition, fruits contain lots of essential minerals and vitamins for the wellbeing of the mind and the body. Along with vitamins and minerals, it also contains fiber in decent quantities along with antioxidants, which help in fighting diseases and also keeps free radical damage at bay. Tastes of fruits vary from one another and each fruit has a distinct taste. But overall they are good to eat and highly refreshing at the same time. If you cut different kinds of fruits and place them on one plate, you will see so many colors on the plate. However, it is important to know which fruits suit you best and in what portions you can take them.
Diabetes and Fruits
Millions of people are suffering from diabetes and the numbers are ever increasing. As per latest medical reports, it has been understood that diabetes has become kind of an epidemic, which is spreading like wild fire. Unfortunately, people in any age group are suffering from diabetes and these include children as well. There are various factors, which contribute to development of diabetes. Food control is one of the best ways in which blood sugar levels can be kept under control. Also, it is important to keep a track of the sugar intake. Diabetic patients are recommended to cut off their sugar intake as much as possible. They must eat a balanced and healthy diet comprising of all valuable nutrients.
When it comes to balanced diet for diabetic people, fruits play a crucial role in the same. Many people with diabetes have a notion that fruit consumption will lead to surge in their blood sugar levels. But this is just a myth with no scientific backup of the data. Infact, fruits are a great source of varied nutrients. Diabetic people often suffer from hunger pangs and eating fruits is one of the best ways of satisfying these hunger pangs. Not all fruits are suitable for diabetic patients. However, there are some fruits, which can be easily eaten by them without fear of raised blood sugar levels.
If you want to check which fruit is suitable for diabetic patient and which is not, just check the glycemic index of the fruit or any food item for that case. Foods and fruits, which have low glycemic index are suitable for diabetes and can be consumed without any hesitation. In this article, we will discuss about top 5 fruits, which people with diabetes can also eat.
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Top 5 fruits which can be eaten in diabetes
You must be surprised with the inclusion of peaches in fruits which diabetic patients can eat as they are very sweet in taste. But actually, their sugar content is not as high as it seems to be. Peaches can be regarded as a warm-weather treat. They are extremely juicy as well as fragrant and have a superb taste as well. This fruit can be easily included in any diabetic-friendly diet (1). There are various nutrients, with which this super fruit is loaded. Special mention needs to be made of potassium, vitamin A, vitamin C and abundant amounts of fiber. Peaches can be eaten individually on their own and they can also be used in salads or in iced tea for a fruity flavor and taste. If you are looking to make a diabetic snack quickly, peaches can be used as an ingredient. You can make a smoothie with this fruit. Cut the peach into slices and puree the same with low-fat buttermilk, slight ginger or cinnamon and crushed ice. The smoothie is filling and tasty at the same time.
2. All kinds of berries – strawberries, blueberries, cranberries, blackberries, raspberries etc.
All the varieties of berries mentioned above are extremely juicy and tasty to consume. And even if you are diabetic, you can include all these berries in your diet without any kind of problem. As per ADA, berries are considered as a diabetic superfood. Along with low glycemic index, these fruits are a rich source of vitamins, fibers and antioxidants. These berries come in attractive colors and can be eaten alone or used in desserts or even in breakfast. Add layers of berries to plain, non-fat yogurt and enjoy. Great on the taste buds and for health as well!
Pears are excellent choice when it comes to choosing fruits for diabetic patients (2). This fruit is an excellent source of Vitamin K, which is a rare vitamin. Along with this, pears also abound in fiber content and can hold up really well during transport. This is one of the reasons that many people use it as portable snack. Once they are picked they improve in flavor and texture. Pears can be eaten independently as fruit and also added to protein dishes, salads and sides.
We all have heard the quote ‘An apple a day keeps the doctor away’. Well it is true to quite an extent. Just drop an apple in your bag if you are traveling. Whenever you feel hungry or feel like munching anything, you have the juicy fruit at disposal – an extremely healthy alternative when compared to all the junks and fast foods. Apples are excellent source of vitamin A, vitamin C and loads of fiber (3). The skin of apples are highly nutritious as well as they abound in antioxidants and help in providing protection against ailments and help in quicker recovery as well.
If you are looking for a low budget fruit for diabetic patients, there is no better alternative than guavas. This fruit contains high amounts of dietary fiber. Diabetic patients often suffer from constipation and guava helps in relieving this problem to a great extent (4). Not only this, guava helps in reducing chances of spike in blood sugar levels. Indigestion can also be kept at bay with the help of guavas.
Include these super fruits in your diabetic diet and add color and nutrition and taste at the same time to the diet.