People with diabetes often think about which fruits are safe for consumption and which ones to avoid. Although it is usually smart to limit your sugar intake, there are a few exceptions regarding fruit. People with diabetes should not consume fruits-is a commonly accepted myth. The fructose in fruits can raise blood sugar levels. However, fruits provide many other benefits that can help negate the consequence of diabetes. Most fruits provide various micronutrients and sufficient quantities of fibre. This reduces the risk of heart disease, stroke, and cancer.
Thus, fruits can be more beneficial than detrimental if eaten moderately. It is also important that the fruits be consumed whole and unprocessed (not canned). Here we will provide a list of fruits that can be helpful for people with diabetes, as well as recipes and a diet chart.
Which fruits are good for diabetes?
Berries: Berries (strawberries, blueberries, blackberries) contain many antioxidants, which can help fight various diseases. The sugar content in berries is considerably low; hence persons with diabetes can consume them without guilt. We can pop a few or combine them with granola or parfaits.
Apples: Apples are a powerhouse of fibre. They can provide considerable energy while encouraging bowel movement when consumed with the outer skin. They are also easy to find and carry around, making them a great snack for those with diabetes.
Oranges: Oranges are a rich source of Vitamin C, providing up to 78%o of our daily Vitamin C levels in one serving. Much like apples, they are readily available.
Avocado: This unique fruit is classified as a fruit even though it shares many characteristics with vegetables. They are a rich source of fibre and unsaturated (healthy) fats, which makes them an extremely healthy addition to any meal. You can have avocados with yoghurt, use them as a salad topping or even in smoothies!
Peaches: A delicious option. It should be eaten with skin and not canned. The skin of the peach contains a lot of antioxidants and Vitamin A. Peaches are also a good source of fibre, which can help regulate blood sugar levels.
Dragonfruit: An exotic fruit with many amazing antioxidants. Very low GI makes it ideal. This means that the body breaks it down slowly, and one does not experience a sugar rush.
Plums: Another fruit with a low glycemic index, they are also a good source of fibre and Vitamin C. When consumed in moderation, plums can help relieve constipation, and their phytochemicals lower the inflammation that triggers heart disease.
Pears: Pears are not as sweet as other fruits, which can make them a great option for people with diabetes. Pears have high water content, which helps keep stools soft and flush the digestive system of toxins.
Cherries: These little fruits are a great source of fibre, Vitamin C and antioxidants.
Apricots: Apricots are a good source of Vitamin E and potassium. Vitamin E and C in apricots help prevent the skin from UV radiation and maintain skin suppleness. The high potassium levels aid in regulating muscle contractions and maintaining fluid equilibrium.
Table
| Fruit | Glycemic Index |
| Avocado | 15 |
| Cherries | 20 |
| Apricots | 32 |
| Pears | 38 |
| Apples | 39 |
| Oranges | 40 |
| Plums | 40 |
| Strawberries | 41 |
| Peaches | 42 |
| Dragonfruit | 48 |
How to Eat Fruit if We Have Diabetes?
Adding fruit to the daily diet is a good idea. After all, fruit is healthy and contains natural sugar. However, people with diabetes must be careful about the type and amount of fruit they eat.
The glycemic index (GI) is a tool that measures how much food raises blood sugar levels. Foods with a high GI score raise blood sugar more than foods with a low GI score. The score ranges from 0 to 100, with pure glucose having a score of 100.
Watermelon, for example, has a GI score of 72. That means it will raise blood sugar levels more than foods with a lower GI score, such as cantaloupe ( GI score of 58) and strawberries ( GI score of 41).
People with diabetes should aim for fruits with a low GI score. They should also limit their portion sizes, as too much fruit can cause blood sugar levels to spike.
Diet Chart for Diabetes Patients in India
In India, different types of diabetes diets are followed. Here is a diet chart for diabetes that can be used as a guide:
Breakfast:
1 cup Dalia with vegetables
1 cup milk without sugar
Two idlis with sambar
One slice multigrain bread toast with 1tsp olive oil
Lunch:
1 cup rice
1 cup moong dal
1 cup chopped vegetables
1 cup buttermilk
Snacks:
One fruit of your choice
Ten soaked almonds
Two oat bran chapatis with 1tsp each of chutney and pickle
Dinner:
1 cup khichdi
1 cup curd
1 cup salad
This is just a general guide. The exact diet will depend on the individual’s blood sugar levels and other factors. A healthcare provider can help develop a personalised diet plan.
Conclusion
Now we know which fruits are good for diabetes and how to include them in our diet. It is important to remember to limit portion sizes and to choose fruits with a low glycemic index. The Diet chart for diabetes patients in India can be found easily. With a little creativity, it can be used to create delicious and healthy meals that are also diabetic-friendly.