If you or your family member is living with diabetes, you might often get confused about which foods to eat. There are millions of options, and fruits are a common concern as they contain natural sugars. So, can diabetics eat fruits? The answer is an absolute yes. Moreover, fruits contain abundant vitamins, minerals, and fibers. However, we should follow some considerations to keep your blood sugar levels in check. Thus, this guide will help you discover the best fruits for diabetics.
Fruits and Blood Sugar
Notably, Fruits also contain a certain amount of carbohydrates, which can affect blood sugar levels. However, not all fruits impact blood sugar the same way. Further, the glycaemic index (GI) measures how quickly foods raise blood sugar levels. Also, fruits that contain Low-GI are better choices for diabetics as they have a slower, smaller impact on blood sugar.
Best Fruits for Diabetics
Apple
Firstly, Apples are a great fruit choice for diabetics. Moreover, they have a low to moderate glycaemic index and are high in dietary fibre, which helps control blood sugar levels. Also, apples are also rich in vitamin C and various antioxidants, which support overall health. Further, including apples in the diet is highly recommended among the best fruits for diabetics.
Nutritional Profile
- Calories: 52 per 100 grams
- Carbohydrates: 14 grams
- Fiber: 2.4 grams
- Sugars: 10 grams
- Protein: 0.3 grams
- Fat: 0.2 grams
- Vitamins & Minerals: High in Vitamin C, potassium, and various antioxidants
Portion Control: Enjoy 1 medium-sized apple (about 150 grams) as a serving, which provides approximately 78 calories
Orange
Oranges are low in glycaemic index and high in fibre, making them an excellent choice for blood sugar control. Moreover, they are packed with vitamin C and flavonoids, which boost immunity and protect against inflammation. Finally, for those seeking the best fruits for diabetics, oranges are a superb option.
Nutritional Profile
- Calories: 47 per 100 grams
- Carbohydrates: 12 grams
- Fibre: 2.4 grams
- Sugars: 9 grams
- Protein: 0.9 grams
- Fat: 0.1 grams
- Vitamins & Minerals: High in Vitamin C, folate, and potassium.
Portion Control: Enjoy 1 medium-sized orange (about 130 grams) as a serving, which provides approximately 61 calories.
Pear
Pears have a low glycaemic index and are rich in dietary fibre, particularly soluble fibre, which helps manage blood sugar levels. Further, they contain vitamins and minerals that supports our overall health. Pears are among the preferred fruits for diabetic patients due to their nutritional benefits.
Nutritional Profile
- Calories: 57 per 100 grams
- Carbohydrates: 15 grams
- Fibre: 3.1 grams
- Sugars: 10 grams
- Protein: 0.4 grams
- Fat: 0.1 grams
- Vitamins & Minerals: High in Vitamin C, Vitamin K, and copper.
Portion Control: Enjoy 1 medium-sized pear (about 150 grams) as a serving, which provides approximately 101 calories.
Papaya
Papaya has a low glycaemic index and is rich in fibre, which helps in managing blood sugar levels. It is also loaded with vitamins and antioxidants, such as vitamin C and carotenoids, which support overall health. Papaya stands out as one of the best fruits for diabetics due to its low impact on blood sugar.
Nutritional Profile
- Calories: 43 per 100 grams
- Carbohydrates: 11 grams
- Fibre: 1.7 grams
- Sugars: 8 grams
- Protein: 0.5 grams
- Fat: 0.3 grams
- Vitamins & Minerals: High in Vitamin C, folate, and antioxidants.
Portion Control: Enjoy about 1 cup (140 grams) of fresh papaya, which provides approximately 60 calories.
Plum
Plums have a low glycaemic index and are rich in dietary fibre, which helps regulate blood sugar levels. They are also high in vitamins and antioxidants, which support immune function and overall health. So, plums are highly beneficial fruits for diabetic patients.
Nutritional Profile
- Calories: 46 per 100 grams
- Carbohydrates: 11 grams
- Fibre: 1.4 grams
- Sugars: 9.9 grams
- Protein: 0.7 grams
- Fat: 0.3 grams
- Vitamins & Minerals: High in Vitamin C, Vitamin K, and potassium.
Portion Control: Enjoy 2 medium-sized plums (about 150 grams) as a serving, which provides approximately 69 calories.
Watermelon
Watermelon, though high in natural sugars, has a low glycaemic load due to its high-water content, which dilutes the sugars and slows down absorption. It is rich in vitamins and antioxidants, such as vitamin C and lycopene, which support heart health and reduce inflammation. Watermelon is also a great choice among fruits for diabetic patients.
Nutritional Profile
- Calories: 30 per 100 grams
- Carbohydrates: 8 grams
- Fibre: 0.4 grams
- Sugars: 6 grams
- Protein: 0.6 grams
- Fat: 0.2 grams
- Vitamins & Minerals: High in Vitamin C, Vitamin A, and lycopene.
Portion Control: Enjoy about 1 cup (150 grams) of diced watermelon, which provides approximately 46 calories. Since it has high GI, portion control is important for blood sugar regulation.
Tips for Manage blood sugar levels while eating fruits
- Firstly, monitor portion sizes as even low-GI fruits can raise blood sugar levels if consumed in large quantities. Also, stick to recommended serving sizes.
- Combine fruits with a source of protein or healthy fat to slow down sugar absorption and prevent blood sugar spikes.
- Further, drink water to help regulate blood sugar levels and prevent dehydration, which can affect blood sugar control.
- Choose for whole fruits instead of fruit juices or dried fruits, which can have concentrated sugars and higher GI values.
- Frequently check your blood sugar levels before and after eating any fruits to understand how different fruits affect you.
To Sum-up
So, including the right fruits in your diet can provide essential nutrients and help manage blood sugar levels. Thus, by choosing the best fruits for diabetics and monitoring portion sizes, diabetics can enjoy the sweet taste of fruits without compromising their health. However, for personalized advice on managing diabetes through diet, it’s crucial to consult with your diabetologist or dietitian. They can offer guidance for your health needs and conditions. Remember, the right fruits for diabetic patients can make a significant difference in managing diabetes effectively.
