Which fruits to eat in diabetes

Watch what you eat?

People with diabetes need to pay all their attention to what and when to eat. The three main macronutrients of foods include protein, carbohydrates, and fat. Amongst these three main foci must be on the amount of carbohydrate consumption and only the desired quantity of it must be taken in diets. Carbohydrates directly peak up the blood sugar levels in the body even the fruits carbohydrates do the same thing. Keep looking for your glucose numbers frequently so don’t wait to get a Diabetes Test done, it does not take much time.

Several studies have been done over the years which reveal that consuming whole fruits like apples, blueberries, and avocados etc. helps in significant reduction of type 2 diabetes. On the contrary, the fruits juices increase the risk of diabetes as they contain added sugars or concentrated forms of it.

Carbohydrates in Fruit

A complete healthy diet must include a proper balance of vegetables, fruits, and grains and all of them contain carbohydrates. With diabetes and mainly type 2 you need to keep a control over carbohydrate intake. To quench your small hunger you must snack on fiber-rich fruits as they make you feel full for longer durations. You tend to feel hungrier every two to three hours if you are experiencing from diabetes.

diabetes

So the best way to curb your hunger in a healthier way is by taking smaller portions of healthy snacks in between your three main meals of the day. Snacking three to four times on fruits and vegetables every time with a smaller portion is advisable to diabetic patients. Since the fiber content of the vegetables and fruits makes one feel full for longer without increasing the blood sugar levels.

Also, antioxidant-rich fruits help in reduction of any inflammations because of oxidative stress. Moreover, antioxidants form an essential component to prevent cell damage or cell death by preventing free radical formation and hence delays aging process as well. All the brightly colored fruits are full of antioxidants.

Few Diabetes diet tips

  • Set your daily intake carbohydrate goals after discussing it with your dietician or physician. Planning a complete diet chart is always beneficial in diabetes.
  • Consume meals daily at a fixed time and being punctual with it makes it easier for the body to sustain the blood sugar levels in control.
  • Always watch the portion size of your meals and go for only smaller portions with maximum fiber content to avoid overeating which might spike up the sugar levels.
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Choose the best and healthy fruits for a diabetes diet

Following are few antioxidant-rich fruits which can serve as healthy meals in diabetes diet:

  • Tart cherries:

    They are rich in antioxidants and helps in combating heart diseases, cancer, and several others. It has a low glycemic index so it turns out to be a diabetic healthy diet. However, the canned cherries might cause a sudden spike in blood sugar levels so always look for contents on the labels of tinned products.

  • Apples:

    They are rich in vitamin C and fibrous and is the best snacking option. It is juicy and loaded with benefits for even a diabetic patient.

  • Berries:

    Colorful berries like strawberries, blueberries etc. are rich in vitamins, antioxidants, and fiber content along with low in glycemic index (GI). Eat them half a cup as a snack or add them up to non-fat yogurt to indulge in a sugar-free diet.

diabetes

  • Citrus fruits:

    Oranges, loaded with antioxidants and vitamin C. Antioxidants stops free radical production and helps in prevent early aging. It has a low glycemic index and serves as good diabetes healthy snack. Also it is better than juices and makes you feel fuller.

  • Apricots:

    It is sweet summer fruit and serves a wonderful diabetes meal. One apricot serves more than 50 percent of the daily required vitamin A. This is a fruity jewel which can be topped up with any cereal or toss over the salad.

  • Peach:

    It is a sweet treat for a warm weather. It serves as a diabetes-friendly diet or can also be added to a smoothie for a fruity twist along with a pinch of ginger or cinnamon.

  • Papaya:

    It is a cheap readily available fruit and besides all a wonder fruit with a packed punch of vitamins. Contains beta-carotene, vitamin A, B, C, and antioxidants. Also, makes one feel full for longer and serves as best diabetes snacking option with no sugar spike fears. Regular consumption even helps in the progression of type 2 diabetes to type 1, proved in several types of research across the globe.

  • Kiwi:

    A bright green colored fruit hides beneath a zesty peel. It is a delicious fruit with 56 calories and 13 g carbohydrates, along with lots of fiber, potassium, and vitamin C. It is also a smart addition in the healthy diabetes diet plan as a snack or in salads.

diabetes

  • Pears:

    It is an amazingly rich source of vitamin K and is a wise option to add to diabetes oriented diet. It is full of fiber besides its delicious taste. Ripe pears, the most healthy ones, can keep at room temperatures to let them reach their ripen stage in case they are not fully ripe.

 

Conclusion:

 

While suffering from diabetes you must be very cautious about what you eat. It is very important to keep your blood sugar levels in control. Diabetes has no definite cure but, one can control and minimize by taking care of diet and proper exercise and prescribed medications. If treatment and proper precautions, not taken on time then it might cause slow progression of the disease. Over the time diabetes leaves its impact over other body organs. It might even cause life-threatening conditions like kidney disease or renal failure, heart diseases and neurological disorders. Do not let the glucose numbers hamper your peace of mind get the Diabetes Test done in the comfort of your home.

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