If you or your family member is living with diabetes you might often get confused about which food to eat? There are many options and fruits are the most common concern, as they contain natural sugars. So, can diabetics eat fruits? The answer is an absolute yes. Fruits are abundant in vitamins, minerals, and dietary fiber. But we should follow some considerations to keep your blood sugar levels in check.
Fruits and Blood Sugar
Fruits also contain 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. So, low-GI fruits are better choices for diabetics as they have a slower, smaller impact on blood sugar.
Best Fruits for Diabetics
Guava
Guava is low in glycemic index (GI), which means it doesn’t cause a rapid increase in blood sugar levels. It’s rich in dietary fiber, particularly soluble fiber, which helps in controlling blood sugar levels and improving digestion. Guava also contains a good amount of Vitamin C, which boosts immunity and protects against infections.
Nutritional Profile
- Calories: 68 per 100 grams
- Carbohydrates: 14.3 grams
- Fiber: 5.4 grams
- Sugars: 8.9 grams
- Protein: 2.6 grams
- Fat: Less than 1 gram
- Vitamins & Minerals: High in Vitamin C, Vitamin A, and potassium.
Portion Control: Enjoy 1 medium-sized guava (about 100 grams) as a serving, which provides approximately 68 calories
Indian Gooseberry (Amla)
Amla is known for its low glycemic index and high fiber content, which helps in regulating blood sugar levels and improving digestion. Further, it is rich in Vitamin C and antioxidants, which strengthen the immune system and protect against oxidative stress.
Nutritional Profile
- Calories: 44 per 100 grams
- Carbohydrates: 10.2 grams
- Fibre: 4.3 grams
- Sugars: 4.0 grams
- Protein: Less than 1 gram
- Fat: Less than 1 gram
- Vitamins & Minerals: Rich in Vitamin C, antioxidants.
Portion Control: Consume medium-sized amla (about 50 grams) per serving, which provide around 22 calories.
Jamun (Indian Blackberry)
Jamun has a low glycemic index and contains compounds jamboline that may help in controlling blood sugar levels. Also, it is also rich in antioxidants and Vitamin C, which promote overall health.
Nutritional Profile
- Calories: 62 per 100 grams
- Carbohydrates: 14 grams
- Fiber: 0.6 grams
- Sugars: 14 grams
- Protein: Less than 1 gram
- Fat: Less than 1 gram
- Vitamins and Minerals: Contains Vitamin C, Vitamin A, and antioxidants.
Portion Control: You can eat about 100 grams of fresh jamun, which provides approximately 62 calories
Pomegranate
Pomegranate seeds are low in glycemic index and high in fiber, which helps in managing blood sugar levels and improving heart health. It is rich in antioxidants, particularly punicalagins, which have anti-inflammatory effects.
Nutritional Profile
- Calories: 32-45 per 100 grams
- Carbohydrates: 7-11 grams
- Fiber: 2-3 grams
- Sugars: 4-7 grams
- Protein: 0.6-1 gram
- Fat: Less than 1 gram
- Vitamins and Minerals: High in Vitamin C, manganese, and antioxidants.
Portion Control: Enjoy about 1/2 cup (87 grams) of pomegranate seeds, which provides approximately 72 calories.
Berries (Strawberries, Blueberries)
Berries are low in glycemic index and high in fiber, particularly soluble fiber, which helps in slowing down the absorption of sugar into the bloodstream. Thus, they are rich in antioxidants like anthocyanins, which protect against oxidative stress and inflammation.
Nutritional Profile
- Calories: 32-45 per 100 grams
- Carbohydrates: 7-11 grams
- Fiber: 2-3 grams
- Sugars: 4-7 grams
- Protein: 0.6-1 gram
- Fat: Less than 1 gram
- Vitamins and Minerals: High in Vitamin C, manganese, and antioxidants.
Portion Control: Aim for about 1 cup (75 grams of blueberries or 150 grams of straw berries) of fresh berries as a serving, providing approximately 50-70 calories depending on the type
Guidelines for Integrating Fruits into a Diabetic Diet
- Monitor portion sizes as even low-GI fruits can raise blood sugar levels if consumed in large quantities. So, stick to recommended serving sizes.
- Combining fruits with a source of protein or healthy fat can slow down sugar absorption and prevent blood sugar spikes.
- Further, drinking water can help regulate blood sugar levels and prevent dehydration, which can affect blood sugar control.
- Whole fruits are better than fruit juices or dried fruits, which can have concentrated sugars and higher GI values.
- Monitor your blood sugar levels before and after eating fruits to understand how different fruits affect you personally.
To Sum-up
So, can diabetics eat fruits? Absolutely! Including the right fruits into your diet can provide essential nutrients and help manage blood sugar levels. Thus, by choosing low-GI fruits and monitoring portion sizes, diabetics can enjoy the sweet taste of fruits without compromising their health. Lastly, always consult with your healthcare provider or a registered dietitian for personalized advice on managing diabetes through diet.
