Fruits and diabetes
- Dietitian.Lauren Hmede
- Jan 23, 2019
- 2 min read
Fruits for diabetes: What to eat if you have type 2 diabetes to help control blood sugar and manage weight
Introduction:
When people get diagnosed with diabetes type two they eliminate fruits as they affect blood sugar but in fact the American Diabetes Association (ADA) says there are many type of fruit that is packed full of beneficial vitamins, minerals, and fibre a powerful nutrient that has been shown to help regulate blood sugar levels, aid weight loss, and reduce your risk of developing type 2 diabetes.
Health experts say the sugar in fruit is different from the sugar in manufactured foods and may be metabolised differently. While refined sugars like fructose and glucose can cause spikes in your blood sugar, natural sugars found in fruits come pre-packaged with water, nutrients, fibre and other essential antioxidants that can improve your insulin sensitivity, help you lose weight and protect your health in various forms. Here are five fruits to include in your diabetes diet.
Berries
Low in calories, glycaemic index but rich in nutrients, vitamins, minerals and fiber.
Peaches
Peaches are a great source of potassium, fibre, vitamins A and C. They have a glycaemic index range 28-56; depending on the size of the fruit, peaches can be included in your diabetes-friendly diet.
Apples
They are rich in vitamin C, fiber and can regulate blood sugar. In addition they have anti-oxidant and anti-inflammatory properties.
Papaya
This fruit is packed with vitamins, minerals, nutrients, and fibre that is good for diabetics. The antioxidants present in papaya also prevent cell damage and reduce your risk of various conditions, including heart disease.
Black Plum
Jamun or black plum an amazing fruit linked to a number of health benefits. The fruit is mainly water and it has hypoglycaemic that can help reduce sugar levels in the blood and urine. The seed of Jamun is also claimed to be beneficial for diabetics.
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