Diabetes is a chronic condition that affects millions of people worldwide. Managing diabetes requires a healthy lifestyle, including a balanced diet that is low in sugar and high in nutrients. Adding fruits to your diet can be an excellent way to manage diabetes, as many fruits are low in sugar, high in fiber, and packed with vitamins and minerals.
Some fruits, in particular, have been shown to have specific benefits for those with diabetes, we’ll explore some of the top diabetes-fighting fruits and how they can help you manage your blood sugar levels.
Below are 7 fruits good for fighting diabetes
1. Guava
Guava is a nutritious fruit that can be part of a healthy diet for people with diabetes. Guava has a low glycemic index (GI) score of 12-24, which means that it is absorbed more slowly and is less likely to cause a spike in blood sugar levels. Guava is also rich in fiber, vitamin C, and other essential nutrients.
The fiber in guava takes longer to digest and helps slow down sugar’s release into the bloodstream, which can help people with diabetes avoid periods of hypoglycemia.
Research indicates that guavas are an excellent choice for people with diabetes looking to regulate their blood sugar levels. A recent study showed that eating guavas can help to lower and regulate blood glucose levels. Guavas are very low in glycemic index and glycemic load, making them an extremely healthy food for diabetics and those most at risk for developing diabetes.
Even the leaves of the guava tree have shown promise as a natural treatment for diabetes and as a tool for preventing type 2 diabetes.
Guava is also low in calories, making it helpful for weight management, which is another causal factor of high blood sugar. Guava has a low sodium content and high potassium content, meeting one of the prerequisites of a diabetes diet.
The nutrients in guava help to regulate pancreatic activity, blood insulin levels, and other diabetes-related issues. Guava is a nutritious fruit that can be part of a healthy diet for people with diabetes. Guava has a low glycemic index, is rich in fiber, vitamin C, and other essential nutrients, and can help regulate blood sugar levels.
2. Avocado
Avocado is an excellent food choice for people with diabetes as it has several health benefits that can help manage blood sugar levels. Avocados are high in healthy fats, which can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
Avocados are low in carbohydrates and have a low glycemic index, meaning they don’t cause a significant spike in blood sugar levels. Additionally, avocados are high in fiber, which can help slow the absorption of sugar in the bloodstream and promote feelings of fullness.
Avocados are a good source of vitamins and minerals, including potassium, magnesium, and vitamins C and E, which have been shown to have benefits for people with diabetes.
Avocados can be an excellent addition to a diabetes-friendly diet due to their high healthy fat, low carbohydrate, high fiber, and nutrient-dense properties.
3. Berries
Berries, particularly blueberries, and strawberries, have been found to be beneficial in reducing the risk of type 2 diabetes (T2D) and managing blood sugar levels for individuals with diabetes. Berries are rich in nutrients and phytochemicals that can reduce the risk of several chronic diseases, including T2D.
A 2015 study of 118,000 people found that consuming blueberries, grapes, and apples was associated with a lower risk of T2D. Another study found that daily consumption of blueberries for eight weeks may result in improved outcomes for diabetic patients, like improved A1C and triglyceride levels.
Similarly, strawberries contain antioxidants that help to decrease inflammation and block the growth of tumors. One serving (1 cup) of whole, fresh strawberries contains only 46 calories, 11 grams of carbohydrate, 3 grams of fiber, and 0 grams of fat.
Despite the beneficial effects of berries on diabetes prevention and management, they must be consumed as part of a healthy and balanced diet
4. Apples
Apples can be beneficial for people with diabetes, the fiber content in apples may help prevent spikes in blood sugar and insulin levels, and fructose may be more beneficial for insulin levels than glucose.
Additionally, apples contain antioxidants that help protect cells from damage caused by free radicals or other substances in the environment, and the fiber in apples can help control blood sugar levels and cholesterol.
Apples have a minimal effect on blood sugar levels and are unlikely to cause rapid spikes in blood sugar, even in those with diabetes. TheDiabetesCouncil.com lists several benefits of eating apples for people with diabetes, including reducing insulin resistance, aiding in maintaining brain function, and containing probiotic effects that are good for the gut.
They also provide guidelines for eating apples safely, such as eating your apple whole and avoiding juicing your apples. A longitudinal study highlighted by the AMA-ASSN showed that moderate amounts of whole fruits, including apples, could even help prevent type 2 diabetes.
5. Grapefruits
Grapefruits can be a beneficial addition to a diabetes-friendly diet as they have several properties that may help manage blood sugar levels. Grapefruits are low in calories and carbohydrates, making them a suitable option for people with diabetes who need to manage their blood sugar levels.
They also have a low glycemic index, which means they do not cause a significant increase in blood sugar levels. Furthermore, grapefruits are rich in fiber, which can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream.
In addition, grapefruits are a good source of vitamin C, an antioxidant that has been shown to have potential benefits for people with diabetes by improving insulin sensitivity.
However, it is important to note that grapefruit can interact with certain medications, including some diabetes medications, so it is essential to speak with a healthcare provider before adding grapefruit to your diet if you are taking any medications.
6. Pears
Pears can be an excellent addition to a diabetes-friendly diet due to their several health benefits that can help manage blood sugar levels. Pears are low in calories and carbohydrates, which makes them a suitable option for people with diabetes who need to manage their blood sugar levels.
Pears are high in fiber, which can help regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. Additionally, the high fiber content of pears can promote feelings of fullness, making it easier to manage cravings and portion sizes.
Pears are also a good source of vitamin C and potassium, which have been shown to have potential benefits for people with diabetes. Finally, pears have a low glycemic index, meaning they do not cause a significant spike in blood sugar levels.
Overall, Adding pears to a diabetes-friendly diet can be an excellent way to manage blood sugar levels while enjoying delicious and nutritious fruit.
7. Plums
Plums can be beneficial for people with diabetes. Plums have a low glycemic index of 40 which means they don’t raise blood sugar levels quickly, and they are a good source of fiber which helps to slow the absorption of carbs after meals.
Additionally, consuming plums can increase hormone levels of adiponectin which helps in blood sugar regulation. Plums also contain vitamins, minerals, and antioxidants that are beneficial for overall health.
However, it is important to remember that moderation is key, and it is recommended to consult a healthcare professional before making any significant changes to your diet if you have diabetes.
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