Savouring fruits is a healthy way to curb sugar cravings, especially if you have diabetes. While there have been many myths about fruit consumption in diabetes, studies and research have come up with the fruits that can be consumed in this condition and their relation to blood sugar levels. It is believed that consuming seasonal fruits not only increases nutrient intake but also reduces sugar and inflammation levels in fighting high blood pressure. Fruits are rich in antioxidants and are full of vitamins A, B, C, E, and minerals like iron, calcium, magnesium, and fiber.
Here are fruits that are not only diabetic-friendly but are also loaded with fiber and water content which can slow down the sugar spikes and sugar absorption rate.
Apples: They are not just nutritious and filling; According to a?Study, they are significantly associated with a lower risk of type 2 diabetes if consumed in moderation. Turns out there is a truth in the old saying, "An apple a day keeps the doctor away", after all!
Avocados: They are a great source of healthy fats and more than 20 vitamins and minerals. They are high in fibers as well, and have been?Linked?With lowering the risk of diabetes.
Berries: Adding berries is one of the best ways to add a variety to your diabetes-friendly diet. You can choose from blackberries, blueberries, or strawberries because all of them are power-packed with antioxidants, vitamins, and fibers.
Papaya is rich in natural oxidants, which makes it a perfect pick for people with diabetes. It reduces the chances of future cell damage.
Star fruit: This sweet and sour fruit is rich in dietary fiber and vitamin C. It also positively impacts anti-inflammatory processes and can help repair cell damage, and it has minimal fruit sugars as well.
Kiwi fruit is an excellent source of Vitamin E, K, and potassium, and they are low in fruit sugars as well, which makes it a perfect diabetic-friendly fruit.
Melons (Musk melon and watermelon): Powerful hydrating fruits like cantaloupe and melons are recommended for people with diabetes, and people with the risk of developing diabetes. Eat-in moderation for multiple nutritional benefits like fiber, potassium, magnesium, vitamin B, and C.
Dragon fruit is full of dietary fibers, vital vitamins, minerals, and antioxidants.
Pear are nutrient-rich, and they are known to fight inflammation and improve digestion.? Studies also suggest that consuming pears along with a healthy diet reduces the risk of type 2 diabetes.
Orange: This citrus fruit is full of fiber that helps slow down sugar absorption into the bloodstream, and its vitamin C component helps improve immunity levels.
Disclaimer: The article is for educational and informational purposes only. It does not constitute as medical advice. Please consult a doctor before starting any treatment.
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Food GI is important for people with diabetes trying to keep their blood sugar in the target range because high GI foods can affect blood sugar.
According to the International Tables of Glycemic Index, the glycemic index of soursop and lime is equal to 32, the GI of kiwi is equal to 58, and papaya has a GI of 59. Limes and soursops are considered low-GI fruits, while kiwi and papaya are moderate GI fruits.
Besides, research indicates a link between carbohydrate consumption and blood sugar levels. Too many carbs, in particular, can raise blood glucose levels, so carbs must be consumed in moderation. Despite the moderate GI, papaya has a lower carbs content than the rest of these fruits. It has 10.82g of carbs, while soursop contains 16.84g, kiwi has 14.66g, and lime provides 10.54g per 100g.
Diabetics can eat kiwi and lime without a doubt. Based on nutrition, lime and kiwi consumption doesn't raise blood sugar levels due to their low GI and high fiber content, which slow the digestion process. In contrast, as one serving of papaya contains a decent amount of carbs, be mindful of how much you consume.
Winter is here in all its glory and while the cold weather puts you at risk of falling ill, the availability of a wide variety of fruits and vegetables makes boosting immunity much easier. Winters can however make you sluggish and trap you in a comfort zone where you crave for oily, greasy and deep-fried stuff. You can instead use the season to your advantage by making the best out of seasonal fruits and vegetables which are abundant during winter months. The season also offers an array of incredibly nutritious root vegetables that are a storehouse of micronutrients. Some of them are excellent for people with diabetes who are looking for healthy food options to control their blood sugar in winters. So, people with diabetes should not just stay active when the mercury drops, but also stock their kitchen with food high on fibre and protein so that they don't have to worry about their blood sugar levels. (Also read: Diabetes: 5 healthy carbs to curb blood sugar spikes)
"The winter season, arguably, offers the widest variety of seasonal food. This is because you get so many nutritious fruits and vegetables to eat. However, if you have diabetes, you need to be more careful of what you eat, as managing blood sugar levels is a must for you," says Dr Siddhant Bhargava, Fitness and Nutritional Scientist, Co-Founder- Food Darzee.
Here are the best root vegetables for people with diabetes in winter suggested by Dr Bhargava so that they can effectively manage their blood sugar levels:
1. Turnip: A low-carb root vegetable, turnip is high in fibre and rich in water. It is known for controlling blood sugar levels, enhancing the processing of guts and aiding in lowering cholesterol.
2. Beetroot: Consuming beetroot, a superfood for a diabetic patient, helps to lower the complications of diabetes, like nerve damage and eye damage. Moreover, the alpha-lipoic acid found in beetroot helps in reducing nerve damage in people with high blood sugar levels. Further, essential nutrients such as betalain and neo betanin help lower your blood sugar levels and improve insulin sensitivity.
3. Carrot: Carrot is an excellent addition to your healthy diet if you have diabetes. It is packed with plenty of essential nutrients that benefit blood sugar levels, such as vitamin A and fibre.
4. Radish: It contains chemical compounds such as glucosinolate and isothiocyanate, which can help regulate your blood sugar levels. Consuming radishes also enhances your body's natural adiponectin production, a hormone that protects you against insulin resistance.
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