Diabetes or Diabetes Mellitus (DM) is a chronic disorder caused by your malfunctioning pancreas that fails to secrete enough insulin. You may also develop diabetes when your body develops some resistance to insulin. In both cases, it becomes difficult for the blood sugar to get into cells. Elevated blood sugar levels can cause all sorts of complications. To control your blood sugar levels, you have to pay attention to your diet and avoid things packed with carbs or sugar. But, you need to know that you can still find fruits for diabetes and enjoy them in moderation. Let's find out what you include in your diabetes diet.
Fruits for Diabetics
Eating fruits is one great way to provide your body with essential nutrients, but you need to be careful when you have diabetes. Many fruits can raise your blood sugar levels, so you should avoid them and replace them with fruits that are good for diabetics. Here are some options:
1. Blueberries
You can always include blueberries in your diet because a 100g serving contains only 10g of sugar. Moreover, you get 2g of fiber from the same serving size. The presence of fiber ensure that your blood sugar does not go up quickly, which is the reason why 10g of sugar from blueberries will not be the same as 10g of sugar from a candy bar. You can include blueberries in salads or have them as a snack.
2. Apples
You get about 10g of sugar from a 100g serving of apples along with 2g of fiber. However, the fiber is in the peel, so you should ensure you do not remove the peel when eating apples. Including apples in your diet also lowers your risk of developing type-2 diabetes. Thanks to that fiber, you can eat apples when you have diabetes without having to worry about a quick spike in your blood sugar levels.
3. Avocado
Avocado is one of the best fruits for diabetics because a 100g serving has no sugar with 7g of fiber. Avocados also provide you with monounsaturated fats, which are good for your cardiovascular health. Moreover, monounsaturated fats can also help reduce insulin sensitivity and keep your blood sugar in control. You can enjoy avocados as a dip or have them included in a salad.
4. Black Plums
Black plums can help control blood sugar because they contain hydrolysable tannins and ellagic acid. The fruit is beneficial for diabetics because it controls the way your body converts carbs into blood sugar. Including black plums in your diet may help control problems like frequent urination and excessive thirst. Do not eat more than one-half cup of black plums though.
5. Grapefruit
Recommended by the American Diabetes Association, grapefruit is nothing less than a super food for diabetics. It is packed with soluble fiber and also provides you with a good amount of vitamin C. This low glycemic index food does not lead to a spike in your blood sugar level. It also provides you with highly beneficial flavonoid called naringenin that lowers insulin insensitivity. It also plays a role in maintaining a healthy body weight. You can easily include half of a large grapefruit in your daily routine without having to worry about disturbing your blood sugar levels.
6. Peaches
Looking for fruits for diabetics? Try peaches. Peaches are juicy and serve as a warm-weather treat. Thanks to their fiber content, they can be part of your diet even when you have diabetes. They also provide you with potassium, vitamin A, and vitamin C. You can enjoy peaches in many different ways – whip up a smoothie by adding slices of peaches to crushed ice, low-fat buttermilk, and a touch of ginger or simply toss peach slice into iced tea for a great taste.
7. Apricots
Apricots can always be a part of your diabetes meal plan and they do not hurt your blood sugar that much because they are a great source of fiber. One apricot provides you with 4g of carbs and has only 17 calories. You can have four fresh apricots to get 50% of your recommended daily intake of vitamin A. You can add a few in your salad or add them to cold or hot cereals.
8. Cantaloupe
Thanks to its tender fleshy content, cantaloupe will always feel quite refreshing. It offers many benefits because it is high in water, minerals, and other nutrients. You can include it in your diet even when you have diabetes, but be sure to pay attention to your portion sizes.
9. Mango
Mangoes are a great source of minerals and vitamins, and they provide you with good energy too. It is true that mangoes have high carb content, but that does not mean you should eliminate them from your diet. You can still enjoy them in moderation to get important vitamins and minerals without affecting your blood sugar levels.
10. Figs
Figs are also among the best fruits for diabetics because they are packed with antioxidants, iron, fiber, and other minerals. While dried figs can certainly be a part of your diabetes meal plan, you should eat in moderation. If you eat in moderation, they will actually help you lose weight and keep your blood sugar levels in control.
11. Watermelon
Many diabetics do not eat watermelon because they think it is high in sugar. The truth is that a 100g serving of watermelon contains only 6g of sugar. It is very high in water, which is the reason why it is low in calories. It also provides you with a phytochemical called lycopene, which works great to improve insulin sensitivity. It also helps lower your risk of type-2 diabetes. It is quite delicious, so you have to ensure that you do not over-indulge and eat in moderation only.