Udita Madan
Nature has bestowed humankind with natural gifts like fruits, which are essential to maintain and sustain good health.
Fruits provide you with your daily dose of freshness, also detoxifying your body in the process.
Those who have high blood sugar levels or are diabetic cannot enjoy this gift of natural goodness as freely as they would like to.
This is because of the high glycaemic index of fruits. Different fruits, irrespective of their family line, have a certain amount of sugar and some fruits are not good for consumption by diabetics.
For the occasion of World Health Day, which falls on April 7th every year, the World Health Organization gives a new theme. This year, the theme is 'Beat Diabetes', which is good since it helps in raising awareness about the fact that diabetes has been defined by doctors as a silent killer and type 2 diabetes is one of the fasting growing chronic health conditions.
Therefore, we have compiled a special list of ten such fruits which are perfectly safe for diabetics to consume, without having to worry about their sugar content later.
Have a look!
1. Guava:
Having a considerably low glycaemic index, Guava's are one of the healthiest fruits that diabetics can consume without any hesitation. Since guava is rich in dietary fiber, it goes easy on the tummy, helps ease constipation (a common diabetic complaint) and can even possibly lower the chances of developing type two diabetes. However, for diabetics, it is recommended that Guava should be eaten without the skin which can increase sugar absorption in your blood, according to an I-Shou University study.
2. Kiwi:
The glycaemic index of Kiwi is reasonably good. This tropical fruit contains a carbohydrate called inositol, which is well known to help regulate insulin levels. They are also available all year round, therefore are easily accessible at grocery stores.
3. Jamun (Black and white):
This is undoubtedly one of the best fruits for diabetics, due to its properties that improve blood sugar control. Several studies have shown that jamun has hypoglycemic effects with up to 30 percent reduction in blood sugar. Seeds are rich in alkaloids which have the hypoglycemic effects. High in fibre, Jamun seeds can be crushed and consumed by diabetes patients in powdered form with water.
4. Strawberry:
Diabetics can officially consider strawberries as their superfood, since it has a very low glycaemic index, possibly lower than the others. Diabetics can include a serving of strawberries in their diet to keep their sugar levels in check. They can also substitute strawberries with blueberries and blackcurrants, raspberries, cranberries, chokeberries, blackberries, and acai berries which are also healthy for diabetics.
5. Grapefruit:
Scientists have found that the popular breakfast fruit works just as well as the common diabetes pill metformin in lowering harmful blood sugars. It is low on the glycemic index, making it a nutritious fruit choice for diabetics.
6. Oranges:
Rich in Vitamin C, this citrus goodness can be consumed without any fuss by diabetics. American Diabetes Association considers oranges as a “diabetes superfood” and encourages including oranges in thediabetic diet. 'Diabetics can consume one orange per day. This is because they have very high content of soluble dietary fiber which helps in controlling blood glucose level by lowering the sugar absorption rate.
7. Watermelon:
Contrary to popular belief that watermelon is high in sugar content and therefore, not suited for diabetics, you will be happy to know that it is absolutely safe for consumption. Watermelons are full of natural sugars that are easily converted into energy once consumed. The Cartenoids present in watermelon are known to reduce blood glucose levels. Watermelon also reduces the production of free radicals which can harm a diabetic patient.
8. Pear:
Pears are low in calories and carbohydrates which is good for diabetics. Pears are high fiber fruits and are helpful in reducing blood glucose and body weight. It contains a natural fruit sugar called Levulose, which adds to the sweetness of the fruit and is also easily converted to energy in diabetics.
9. Apple:
Apples are known as one of the healthy fruits for diabetics. They are not only high in fibre content but also contain a natural fibrous chemical known as Pectin which reduces blood glucose levels up to 50%.
10. Avocado:
Avocados are rich in monosaturated fats and according to American Diabetes Association foods rich in monosaturated fats reduce the cardiovascular related complications due to diabetes.
