Early Warning Signs Of Diabetes That You Must Never Ignore
August 3, 2021
How COVID Treatments Pose A Higher Risk To Diabetics
August 3, 2021
Whether you have been recently diagnosed with diabetes or have been living with the condition for years, you have probably come to realize that there’s more to a healthy diabetes diet than avoiding added sugar. You also need to pay attention to carb intake, the quality of carbs, the glycaemic value of foods, and the presence of natural sugars like sucrose, fructose, glucose, and so on. Fruits are a primary source of such natural sugars, but this doesn’t mean that they’re off the diabetic menu. After all, fruits are an important part of any healthy diet plan, whether or not you have diabetes. However, diabetes patients need to exercise caution when choosing fruits and portion sizes to ensure that you get the nutrition you need without the risk of blood sugar spikes.
Which Fruits Are Good For Diabetes?
There’s no denying the importance of fruits for diabetes patients because of their tremendous health benefits, owing to their high nutritional value and the presence of dietary fibre. In fact, the American Diabetes Association (ADA) recommends fruit consumption without any restrictions, so long as an individual does not have allergies and consumes any fruit in moderation. This recommendation is also backed by a meta-analysis that appeared in the British Medical Journal, showing that higher fruit intake is associated with a significantly lower risk of diabetes. Nevertheless, here are some guidelines to eating fruits safely with diabetes.
Low GI And GL Fruits For Diabetes
The safest way for any diabetes patient to choose high-carb foods like fruits and vegetables is by looking at their glycaemic value. The glycaemic index rates foods on a scale of 1 to 100, with higher GI foods likes to raise blood sugar levels faster as they are absorbed more rapidly than medium or low GI foods.
In addition to GI, you also need to consider glycaemic load, as this takes into account the GI value as well as carbs per serving, providing a more accurate assessment of the impact of food on blood sugar management.
A Simple Guide To Choosing Low GI & GL Fruits For Diabetes
Look for fruits with a high fibre content and a lower GI and GL value. The consumption of such fruits is associated with improved inflammatory response, which is a major problem in metabolic syndrome disorders like type 2 diabetes. Studies show that high fruit and vegetable intake reduces inflammatory markers and improves immune cell profile. Choosing a wide variety of fruit is also associated with better health outcomes. To get started, the best choices of fruits for diabetes diets include the following:
Berries
Research shows that berries are particularly beneficial for diabetes patients because of their rich content of vitamin C, dietary fibre, folic acid, anti-inflammatory phytochemicals and other nutrients. They can help with improved glucose metabolism and weight management. You can choose from a range of berries, including blueberries, strawberries, blackberries, and cranberries, to name a few.
Citric Fruits
Citric fruits are also regarded as beneficial for individuals with diabetes as studies show that phytonutrients in these fruits can lower inflammation, reduce cell damage, and increase protection against heart disease – a common diabetes complication. Citric fruits like oranges, lemons, grapes, and grapefruit are also a rich source of vitamins C and A, as well as potassium.
With the exception of dry fruits and fruit juices, there are no fruits to avoid for a diabetes diet, but you should consume them in limited quantities, taking into account their GI and GL. Try to stick with consuming just one serving of fruit as a snack or with meals. It will also be easier to control blood sugar levels if you combine your fruit intake with foods that are rich in protein or healthy fats, such as cottage cheese, nut butters, or protein shakes. Just make sure to speak to your doctor and dietitian before making any significant changes to your diabetes meal plan.
