The 21 Best Fruits for Diabetics (Natural)!
The list of fruits for diabetics that I will give you next will allow you to have a healthy diet, with which you can control this metabolic disorder and can lead a good quality of life.
When you talk about diabetes you are usually advised to take care of your glucose levels because your pancreas may no longer produce insulin, in type 1 diabetes, or it may produce it but not in the amounts that your body requires, in type 2 diabetes.
If you live with diabetes, you may have been suggested to take a diet in which you control the amount of carbohydrates you consume to avoid having glucose levels above normal.
This control is very important since it totally prevents damage to your cells caused by high glucose.
It is beneficial for anyone, living or not with diabetes, to take care of the amount of carbohydrates that they eat because this will depend on the level of quality of life and health that you have right now and in the future.
In addition you may have noticed that you feel tired, drowsy or even hyperactive after consuming large amounts of sugar.
Learning to choose the amounts of carbohydrates that best suit you according to your physical activity, weight, complexion, age, sex, health status and taste preferences is the best way to prevent other complications if you live with diabetes.
Like any process at the beginning, it will require you to learn new things and experience them for yourself.
After this you will enjoy good health and you will spontaneously and naturally choose what best comes to your body.
How do we know which fruits have less sugar?
There are two measures by which the amount of sugars in fruits is measured, and any food that is converted into glucose in the blood. You are interested in choosing fruits that nurture you but that turn into glucose in your veins as slow and balanced as possible.
- Glycemic index and glycemic load
The glycemic index and the glycemic load are the two measures with which we know how much blood glucose you will have after eating a piece of fruit.
- What is the difference between both measures?
The glycemic index measures how much blood glucose there is after you have eaten 50 g of a carbohydrate-rich food, in this case a fruit. Compare foods on a scale of 1 to 100. The value of 100 corresponds to the case in which you will drink a 50 g glass of pure glucose.
The classification is like this:
According to these values, it is advisable that you choose fruits with a medium and low glycemic index for your diet.
Fruits with a high glycemic index will produce more glucose in your blood and more quickly. This can be difficult to control at normal levels if you live with diabetes.
The glycemic load is a measure that compares how much a blood glucose increases in a food and also considers the amount of that food. This is not considered by the glycemic index.
Glycemic load classifies foods, including fruits, as follows:
In this case it is better that you eat fruits of medium and low glycemic load.
Why do not the classifications between glycemic index and glycemic load coincide?
Because when not considering the portion, the glycemic index considers that large portions of some fruits will have a high glycemic index.
However, these fruits, when consumed in appropriate quantities, can be beneficial for you.
This means that fruits with a high glycemic index can be consumed but in a lesser quantity than those with a low glycemic index. This way you can help your body to correctly regulate your blood glucose levels.
Which one can I trust the most?
Both measures are reliable, however, the glycemic load when considering the amount of food gives you a clearer idea of how much fruit is suitable to consume.
The best fruits for people with diabetes and how to consume them
Next we mention the best fruits to choose for their amount of nutrients and their index and glycemic load. These values refer to unprocessed fruits and when you consume them raw.
IG refers to the glycemic index, CG refers to the glycemic load and TP refers to the amount of food that has that glycemic load.
The glycemic index of some fruits is not reported in the official references, so in the table below it appears as not determined (nd), however you can be guided by the glycemic load.
Fruits that are known as vegetables
The following are fruits of trees that for being of salty flavor and having a much smaller quantity of sugars are considered nutritionally as vegetables.
When considered vegetables, their glycemic index is much lower, as is their glycemic load. The values shown refer to raw and unprocessed vegetables.
Both the tomato, squash, pepper and zucchini can be consumed in greater quantities than the fruits mentioned above because of their low content of sugars and high fiber content.
The last on the list is the avocado, which has many benefits in its consumption but must be consumed in moderation because of its high fat content.
Ideas of how to consume them
Most of the fruits mentioned in the above list can be consumed in approximately one cup without causing a drastic increase in your glucose levels.
So you can combine them and create delicious healthy and nutritious salads of different flavors can be acidic, sweet, salty, even bitter or you can make combinations of these flavors.
I personally love to combine sweet with salty flavors or make bittersweet combinations and give a final touch to the lemon dish to enhance the flavors.
A breakfast that I love for its rich flavor and freshness is papaya combined with chicken breast or diced tuna.
The good thing about including fruits in the dishes is that at the end they have a very showy appearance because of the variety of color.
They are pleasing to the eye, to the taste and beneficial to your body by the amount of different nutrients that you are giving.
Why eat fruits?
We know that fruits are nutritious because they contain fiber, antioxidants, vitamins and minerals, but you may wonder if it is a good idea to include them in the diet, since in recent years they have been said to have a high content of sugars.
The answer is in the amount and quality of sugars you consume and definitely the fruit is a good source in quality and quantity of various nutrients as well as carbohydrates.
The fruit does not contain excessive amounts of sugars if you learn to consume it in adequate amounts.
It will also provide several benefits that other foods can not give you. They are easy to transport, come packaged naturally, and most have a very pleasant taste.
The most important tip is to choose the fruits that have more nutrients but at the same time do not contain so many simple sugars.
The more simple sugars and less fiber, the faster food will reach your blood and the likelihood that your body can regulate glucose levels decreases.
What is the best way to consume them?
The best way to consume fruit will always be in a fresh way.
It is best to avoid canned, dehydrated and juice fruits if you want to control your glucose levels.
- Combine your fruits with protein and good fats
You can also combine your fruits with some protein such as fish or meat and healthy fats such as olive oil or almonds to further encourage the time in which your blood glucose rises.
- Follow a meal schedule
Another recommendation is that you do not skip your meals to avoid lowering your glucose so you can eat healthy throughout the day. If you skip a meal, when you feel physically ill, you can choose to drink a soft drink or a juice, which has less nutrients and fiber than a natural fruit. That is why by following a schedule in your diet you can prevent feeling dizzy, exhausted, agitated or even anxious not to have eaten before.
- Fresh fruit
If you live with diabetes or if you want to eat a more balanced diet, the best way to nourish yourself through fruit is to eat it fresh and unprocessed. This can be done with chopped fruit salads that can serve as an appetizer for breakfast or lunch or as desserts at the end of the day. They can also be used as snack between meals that in addition to helping you control your energy levels and glucose can cool you on very hot days.
- Fruit juices
Fruit juices, although they have several beneficial properties, have higher amounts of fructose and glucose than whole fruits. This is because in the juice usually does not have the fiber of the complete fruit, in addition to obtain a glass of juice you will require more than a piece of fruit, so you would end up consuming double or triple sugars.
- Dehydrated fruits
Normally the fruits that you can find dried took a process in which the water was removed, this makes it concentrate its sugar content. In addition, in some dehydration processes they protect the fruit before drying them by adding sugar syrups, this improves their appearance and flavor at the end of dehydration. At the same time, these syrups, although they only serve as protection and are outside the fruit, increase their sugar content considerably. For these reasons it is better that you consume dehydrated fruit very infrequently. It will always be better to prefer whole and fresh fruit.
Main benefits of fruits in diabetes
- Weight control
In a clinical study conducted in England in 2008 it was observed that people who consume more fruit have lower body mass, lower waist circumference and consume fewer calories and fat. The way in which a consumption of fruits and a high concentration of vitamin C can do all this is because the fruits to have fiber and water produce greater satiety and give you more nutrients compared to other foods that have more energy in less quantity. This means that when you eat fruit in small quantities and calories you feel satisfied and have more nutrients that you would not have by feeding on other processed products.
In a study published in the Journal of Invetigative Medicine in 2004, North Carolina scientists observed that the consumption of antioxidants if you have diabetes helps prevent oxidative damage to your cells and therefore helps to level your glucose levels. The diabetes is characterized as a state in which your cells are found in oxidative damage. Antioxidants from fruits help your body fight this oxidative stress. In other studies of this same group of scientists it has been concluded that although there is no exact indication of how many antioxidants a person with diabetes should consume if there is a benefit to consuming them. They have also concluded that it is better to consume a combination of antioxidants from vitamins than to consume a single vitamin. That is why if you consume fruits you get a mixture of vitamins and minerals that protect you from oxidative damage without the risk of overdose of any vitamin.
- Vitamin C
According to a 2008 study from England one of the main components of fruits is vitamin C Vitamin C prevents oxidative damage in your cells and has been associated with the prevention of diabetes, prevention of weight gain, and prevention of increasing fat in the part of the abdomen, regardless of the weight you have. It is important that you consume fruits, because according to various studies, 90% of the vitamin C that you can obtain is through fruits and vegetables. Other foods do not contain such high levels of this vitamin.
Fruits contain fiber, which controls the speed with which your body absorbs glucose, helping you control your blood glucose levels. In addition, soluble fiber has many benefits, for example: reduce your cholesterol levels, decreases the speed with which your body absorbs carbohydrates and increases your satiety . There are some studies that show how fiber can help decrease the weight of your body.
- Vitamins and minerals
Fruits have high levels of vitamins, especially vitamin C. This vitamin helps to generate collagen in your skin and joints, helps you heal wounds and serves as an antioxidant defense, among other functions. Some studies show that high levels of vitamin C can help control diabetes. Fruits also provide you with potassium and folate. Potassium is important to produce proteins, use carbohydrates correctly, develop your muscles or control the activity of your heart. Folate is necessary to produce new cells and prevents anemia.