Fruits you can eat if you have diabetes

Diabetes can be controlled through many things. Some of which are food selection and preparation, timing of food consumption, portion size...

Diabetes can be controlled through many things. Some of which are food selection and preparation, timing of food consumption, portion size and making adjustments to activity. A recent study claims that whole fruits aid in lowering one’s diabetes symptoms.

Yet, most people with diabetes have a tendency to avoid fruits, because they fear their natural sugar content. A false conception, to be sure. The sugar fruits contain is usually fructose, which, unlike sucrose, has a low glycemic index.

It also requires minimal insulin for its metabolizing. Intake of such a type of sugar has by no means been associated with one’s blood glucose levels spiking. In fact, it can protect us from many diseases as well as stroke. It does this by reducing our triglyceride and cholesterol production.

Fruits which are prescribed for those with diabetes most commonly have a low GI, a low sugar content and a high fiber content. Here are 10 fruits which belong to the group of ‘recommended for diabetics’.


1. Cherries

They are loaded with enzymes that have the ability to boost the insulin. As a result, it helps in regulating the blood sugar levels of a person. The red color that can be found on its peel can actually help in protecting the heart of a person.
2. Guavas

If you consume a guava without its peel, you can naturally reduce the sugar absorption in your blood. It is packed with dietary fiber, which makes it amazing for soothing any constipation and even lower the risk of developing type II diabetes in an individual.
3. Peaches

Other than being low in fat, this kind of fruit are really high in fiber, Vitamins A, C and even potassium. Their glycemic index is commonly, which is below 55 that makes them great for those people who are suffering from diabetes.
4. Papayas

The great thing about papaya is that it can be purchase easily because it is available almost anywhere. It is loaded with important vitamins and minerals which make it beneficial for a lot of people, not just for people who are suffering from diabetes. It is also packed with fiber and antioxidants. This only means that it has the ability to prevent the damage in the cell, as well as defending the nervous system and the heart of a person.
5. Apples

They are not only a great source of soluble fiber, but they also contain anti-inflammatory components that have the ability to come in handy for those with diabetes in order to recover from infections faster. It also contains pectin that can also assist in slowing down the absorption of sugar into the 

Apples are also loaded with antioxidants, which mean they can help in boosting the immune system of an individual, as well as to cleanse their digestive system and decrease their cholesterol levels.
6. Black Jamuns

It has been praised due to its ability to improve the blood sugar levels of an individual. It doesn’t contain any sucrose and even has a hypoglycemic effect that helps in decreasing both urine sugar levels and blood sugar levels. Other than the fact that it is a pulp, its seed is also quite helpful when it comes to managing the diabetes of a person.

These seeds have a compound which is known as jamboline that is really great in preventing conversion of any starch into sugar, which also assist in maintaining the blood sugar levels of an individual.
7. Watermelons

These large juicy fruits have no cholesterol or even fat, however, they do have a lot of both mineral and vitamins. Moreover, the fiber that it provides is essential for regulating the cholesterol and keeping the digestive health of a person.

Do not be afraid of their high glycemic index, because it is also low which balances things out, making watermelons completely safe as an option for anyone with or without diabetes.
8. Pears

The first great thing about them is that they contain a low glycemic index. The second one is that they contain a huge amount of important minerals just like iron, potassium, calcium, magnesium and even vitamins like E, C, and K, beta-carotene, choline, folate, as well as retinol and lutein.

A handful of it is already enough which makes it a good snack while bringing health to your entire body.
9. Pomegranates

Unfortunately, patients who are suffering from diabetes have a higher risk of developing heart disease sooner or later. That is why it is really essential to consume foods like pomegranates that are packed with antioxidants, which helps in protecting the inner lining of the blood vessel from any flee-floating sugars or free radical-infused damage in an individual.
10. Grapes

Most of the people who are suffering diabetes usually stay away from grapes, due to their high content of sugar. However, they are wrong.

Grapes contain a phytochemical which is known as Resveratrol, which does amazing things when it comes to controlling the responses of the blood sugar. It happens by having an effect on the way of the body in secreting and using insulin. Don’t get rid of it, just limit your consumption.


The most essential thing here is to choose fresh and whole fruits instead of the frozen or canned variety. Eat well and stay healthy!

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Elite News: Fruits you can eat if you have diabetes
Fruits you can eat if you have diabetes
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