When it comes to answering the Question of what Fruits Diabetics can eat and what fruits help fight and Prevent Diabetes there are 2 Diabetic factors we need to understand.
Diabetic Factor One: Understanding What Diabetes is
Diabetes is a chronic but manageable condition in which the body Struggles to control the levels of blood sugar.
This struggle requires Diabetics (People with Diabetes) to control their Sugar Intake, in meals and drinks.
Diabetic Factor Two: Understanding Fruits that are Diabetic Friendly
This Factor can be divided into 2 Mini Factors
1. Is the Fruit Processed or Non- Processed
2. What is the Glycemic Index of the Fruit
1. Processed or Non-Processed Fruits
According to the American Diabetes society any Fruit is fine for a person with diabetes to eat as long as the person is not allergic to the fruit (It’s important to note that this applies mostly to fresh fruits).
Fresh Fruits would include fruits that are fresh and frozen. The ones that are bought from the market or store, while processed would include fruits from a jar, a can, dried fruit or fruit juice.
The reason why processed foods are not great for people with Diabetes is that the body naturally absorbs processed foods more rapidly, leading to spiking blood sugar levels which isn’t great for someone who can’t control their sugar levels (aka Diabetics).
Juice blends like smoothies are also absorbed rapidly by the body, this doesn’t make them the best for Diabetics.
This includes whole fruits from the local store or market which are full of vitamins, minerals, and high soluble Fibre which help to control blood sugar in the body and reduce your risk of developing Diabetes type 2.
The reason why fiber in whole fruits is so amazing for sugar management is that fiber cannot be broken down into sugar molecules, but passes through the body undigested. This helps it regulate the Body’s sugar usage and keep hunger in check at the same time.
What Does This All Mean?
This means when it comes to consuming Fruits for Diabetics, whole natural Fruits are the way to go and diabetics should avoid syrups or processed fruits with added sugar which can spike your blood sugar.
But before we conclude all Whole Fruits are fine, we will need to consider the Second Mini Critical Factor. The Glycemic Index and Glycemic Load of the Fruit.
2. What is the Glycemic Index Fruit
Glycemic Index is a 1 to 100 scale given to fruits and carbohydrate foods that shows how quickly the fruit or carbohydrate food would raise the blood sugar level.
This means foods with high Glycemic Index levels would be bad for a diabetic who can’t control their sugar levels, and fruit or food with a low Glycemic index would be better for a diabetic person.
The good news here is that Most Fruits have a low Glycemic Index, unlike carbohydrate foods like potatoes and grains. This means if you pick up a fruit that’s whole, unprocessed and natural, you are more likely to pick up a fruit that’s good for a Diabetic.
It’s also important to note that not all fruits have a Low Glycemic Index.
The United States Department of Agriculture (USDA) divides fruits into 3 Glycemic Index, they are
1. Low Glucose Index Fruits- Fruits with Glycemic Index less than 55
2. Medium Glucose Index Fruits- Fruits with Glycemic Index between 56 and 69
3. High Glucose Index Fruits- Fruits with Glycemic Index above 70
Low Glucose Index Fruits
These are ideally the Best Fruits for Diabetics and they are
Rich in Fibre and Vitamin C, and its nutritious skin provides a great source of antioxidant. They are satisfying and a healthy snack that has a positive effect on Blood sugar and insulin levels, making them a good fruit for Diabetics.
This Fruit is rich in Vitamin C, with 15g of Carbohydrate and 62 calories. Research has shown eating Citrus Fruits lower the risk of diabetes in women, with an average score of 40 Glycemic Index, the orange is a great choice for Diabetics.
3. Kiwi Fruit
Rich in Potassium, fiber and Vitamin C last well in the refrigerator and actually helps you lower blood sugar levels and diabetes as a whole at the same time.
Low in carbohydrates and high in fiber which means they are great for diabetics. They are high in monounsaturated fats which is a healthy fat which means it improves your heart health, an important consideration for someone with diabetes who is at risk of Heart Disease.
Banana is high in fiber which reduces blood sugar spikes, their high fiber slows digestion and absorption of carbs. High potassium levels reduce the risk of stroke, lowers blood pressure, reduce the formation of Fiber-Rich stones and support bone strength. They are also high in antioxidants which help prevent Type 2 Diabetes and Heart Disease, both essential for Diabetics.
This highly nutritious Fiber-rich fruit contains 6g of fiber which is about a quarter of the recommended amount a day. It is also a great source of Vitamin C.
This is large Citrus fruits with high antioxidant compounds, it has been researched to fight against insulin resistance and weight gain, both of which are of great help to someone with Diabetes type 2.
The type of cherries matter here, Sweet Cherries have a Glycemic index of 62 which is a medium Glycemic Index, but sour cherries (also Known as Tart or dwarf or Montmorency cherries) have a Glycemic index of 19 which makes them a great fruit Diabetic People.
A great choice to prevent high blood sugar according to Nutritionist Dr. Josh Axe because they do not absorb fast into the body because of their low Glycemic Index. They are great for fighting obesity-related Diabetes.
This is a great source of potassium, fiber, vitamin A, C and are low in fat, characteristics that make them a great fighter against Diabetes.
These fruits contain bioactive compounds that can potentially fight-off obesity-related diabetes and cardiovascular disease according to studies by Texas AgriLife Research.
Blue, black and raspberries have a Glycemic index below 40 which makes them excellent choices for anyone with diabetes.
Studies have highlighted that eating strawberries, with a low Glycemic index can reduce the risk of developing Type 2 Diabetes.
In Conclusion- How to Defeat Diabetes
These 13 fruits are a great option for Diabetics and for anyone that wants to fight or prevent Diabetes. Fruits and Foods that have a low Glycemic Index are always a great option but when it comes to defeating Diabetes completely there is a simple technique that is promised to work every day, Here is the Technique.