Fruits are a perfectly healthy food choice for diabetics. Diabetics should not shun all kinds of fruits. Instead they should make smart choices by including fruits having low glycemic index and high fiber fruits in their daily diet plan. There are numerous fruits which contain specific components which can actually help to stabilize rising blood sugar levels. Read on to learn more about diabetic friendly fruits.
Here Are 10 Fruits For Diabetics:
Individuals suffering from Type-1 and Type-2 diabetes can safely consume the highly nutritious kiwi fruit. Consuming kiwi fruit will not cause a significant rise in blood sugar levels, as this fruit has an extremely low glycemic index (53). Kiwi fruit also contains appreciable amounts of inositol, a naturally occurring nutrient. Inositol, which is sometimes referred to as vitamin B8, improves insulin sensitivity in the body. This in turn aids in the higher diffusion of glucose into the cells (thereby decreasing the amount of sugar that is present in the blood stream).
Rich in antioxidants and having a relatively low glycemic index (30-50), apples are the ideal fruit for diabetics. Apples have high amounts of the soluble fiber pectin. Pectin, a water soluble fiber, delays carbohydrate digestion and glucose absorption thereby improving the symptoms of diabetes. Consuming pectin rich fruits like apples can also normalize high blood cholesterol levels (a common side effect of diabetes). Additionally, the anti-inflammatory property of soluble fiber helps diabetics to recover faster from infections.
Black plum is well known for its anti-diabetic effect. This fruit which has a low glycemic index, contains important antioxidant compounds including ellagic acid, myrecetin, anthocyanin and isoquercetin. These powerful antioxidant compounds prevent the conversion of starch into sugar while enhancing insulin activity and sensitivity.
The American Diabetes Association has described blueberries as diabetes super food. Blueberries are packed with potent antioxidants, vitamins and fiber. Eating fiber rich fruits like blueberries can prevent a sudden spike in blood sugar levels. Additionally, blueberries contain a powerful antioxidant called anthocyanin. Anthocyanin, which gives blueberries their unique hue, can significantly lower the risk of Type-II diabetes (by almost 23 percent).
Guava is a nutritious tropical fruit which has a low glycemic index (78). This super fruit is an excellent source of dietary fiber and health benefiting phyto-nutrients. The high amounts of dietary fiber (pectin) which is present in guavas can lower elevated blood sugar levels. Guavas also contain quercetin, a potent flavonoid, which has the ability to modestly lower blood sugar levels.
Cherries with their low Glycemic Index (22), low carbohydrate levels and high amounts of dietary fiber is yet another excellent fruit for diabetics. Cherries get their unique color due to the presence of antioxidant flavonoids called anthocyanins. Anthocyanins help to regulate blood sugar levels by assisting pancreatic cells to produce more insulin. The high fiber content of this fruit can also prevent sudden and uncontrolled rise in blood sugar levels.
Diabetics can safely consume pears as this fruit has an extremely low glycemic index (mid 20’s). The high amounts of dietary fiber which is present in this fruit (5gms) prevents sudden rise in blood sugar levels. Eating fiber rich fruits like pears also slows the absorption of carbohydrates into the blood stream. Pears have important flavonoids including flavanols and flavan-3-ols, which can significantly reduce the risk of type II diabetes.
Papaya is a low sugar fruit which can be safely consumed by individuals who suffer from Type-I and Type-II diabetes. Papaya is a good source of fiber, which can lower blood glucose levels. Papaya is a rich source of vitamin C and numerous powerful antioxidants which are especially beneficial, as they help to prevent heart diseases among diabetic patients. Medical research has also indicated that papaya extract can delay the progression of Type –II diabetes.
Recent medical research has revealed the startling fact that grapefruit (GI 25) contains certain active ingredients which are just as effective as conventional diabetes medication when it comes to lowering rising blood sugar levels. The active compound naringin which is present in grapefruit has amazing glucose lowering properties. Grapefruit also has rich caches of immunity boosting vitamins and minerals.
Including pomegranate in your daily diet can help reduce the risk of Type-II diabetes. The blood sugar lowering ability of pomegranate is ascribed to the presence of powerful phyto-nutrients. Additionally, the high fiber content of this fruit can also slow down sudden spike in blood glucose levels.