7 Best Fruits for Diabetes

Fruits are the best sources of vitamins, minerals, fibers and antioxidants. Some fruits are good for diabetes while some others are not. As per Medical News Today daily intake of good amount fruits can help to weight loss, good for maintaining blood pressure, heart health, digestion etc.

Diabetes (diabetes mellitus) is a chronic disease caused by hormonal imbalance. As fruits are sources of fructose ( a type of sugar), it is important to choose the right fruits. Diabetes can be controlled with proper diet, adequate sleep and lifestyle changes.

Today we will discuss about best and worst fruits for type 2 diabetes.

Benefits of Fruits Eating with Diabetes

Many people believe that fruits are not good for diabetic patients. But an article by WebMD published “when you eat fruits, your body absorbs their fructose. However, your cells can’t use fructose as a source of energy, as they prefer the form of blood sugar called glucose. To fix this problem, enzymes in your liver convert much of the fructose in fruit to glucose, which is then released into your bloodstream, causing your blood sugar to rise.

However, fruits also contain fiber, which helps to slow down this converted glucose as it enters your blood. That’s just one reason why fruits make for a healthier snack or dessert than other carb-rich foods and beverages such as candy and soda pop, which lack fiber. Still, if you have diabetes, you need to manage your carb intake as part of your overall plan for keeping your blood sugar in check.”

The fiber in fruits not only helps to prevent blood sugar spikes by slowing digestion but also makes you feel fuller, which can help you to maintain a healthy weight.

What Kind of Fruits Should be Eaten?

Diabetic patients should always consume fruit by judging the glycemic index (GI) and nutritional value of the fruit. Low GI fruits do not raise blood sugar levels quickly, which is beneficial for diabetics.

However, low GI fruits along with medium and high GI fruits can be included in the diet with the advice of a dietitian.

What is Glycemic Index (GI)?

Glycemic index (GI) is an index that used to measure how quickly a food can increase the blood glucose level. Glycemic index foods are 3 types:

• Low glycemic index (1-55) or the foods that tend to raise blood glucose level slowly and steadily.
• Medium glycemic index (56-69) or the foods that tend to raise blood glucose level at more that low GI foods but less than high GI foods.
• High glycemic index (>70) or the foods that tend to raise the blood glucose rapidly.

Which Fruits Have Glycemic Index?

The index is usually for carbohydrate rich foods such as rice, flour, grains, milk, pulses, fruits, vegetables. Fish, meat, eggs, oils, fats, etc. do not have a GI index.

Best Fruits Can Be Eaten in Diabetes

Generally, low glycemic index fruits are best for diabetic patients. These fruits help to raise blood glucose level slowly. These 7 fruits are:

Low GI fruits (<55)

1. Oranges
2. Pear
3. Kiwi
4. Guava
5. Green grapes, round, seeded
6. Pomegranate
7. Apple with skin

These can be kept in regular diet in certain quantities. These fruits are good source of vitamin C, folate, potassium, fiber, low in fat and low in fiber.

Fruits Can be Taken in Moderation

These fruits should be eaten in moderation.

Fruits with medium GI (55-69)

1. Ripe mango
2. Papaya
3. Pineapple
4. Watermelon
5. Lychee
6. Banana

Best to Avoid Fruits during Diabetes

These fruits should be avoided as much as possible.

Fruits with High GI (>70)

1. Dates
2. raisin
3. Sapota
4. Jackfruit
5. Canned fruits

These fruits should be avoided as much as possible as they are high in sugar. Moreover, the effects of these fruits on blood sugar also depend on the portion you eat.

Limitation of Glycemic Index

However, glycemic index have some limitations. As per Harvard Health Publishing, “GI doesn’t tell you is how high your blood sugar could go when you actually eat the food. To understand a food’s complete effect on blood sugar, you need to know both how quickly it makes glucose enter the bloodstream and how much glucose per serving it can deliver.

A separate measure called the glycemic load does both — which gives you a more accurate picture of a food’s real-life impact on your blood sugar. Watermelon, for example, has a high glycemic index (80). But a serving of watermelon has so little carbohydrate that its glycemic load is only 5.”

How Much Fruits can I Eat Daily?

A diabetic adult can take 2-3 portion of low glycemic index fruits per day.

1 portion = 80g  fruits 

Best Time to Eat Fruits for Diabetes Patients

In diabetes, knowing the right time and amount of eating fruits are very important. The best time of eating fruits are:

• Between the breakfast and lunch
• Between the lunch and evening snacks
• As a snacks

It is better to avoid fruits before or after dinner as it has chances to increase the blood glucose level.

Can Diabetic Patients Drink Fruit Juice?

Packaged fruit juices should be avoided as they contain added sugar. However, homemade fruit juices don’t have added sugar but this has almost no fiber. As a result, the patient’s blood glucose level can raise rapidly. Fruit juice can be consumed in some medical cases. Otherwise, it is best to eat whole fruits in moderate portions.

Healthy Ways to Eat Fruits in Diabetes

Small steps can make a big difference in your sugar level. Some healthy ways are:

• Maintain your portion size of every foods including fruits. Eat 1-2 portion at the same time. Split the portion into 2-3 times.
• Avoid eating canned fruits as they may preserved with lot of sugar syrups.
• Check the packet dry fruits as some of them may be soaked in sugar syrup.
• Rather than eating fruit juice, try to intake fresh whole fruits as they are best source of fiber that helps prevent blood glucose spikes.
• If possible, try to add nuts and seeds with fruits as nuts and seeds have protein and fats which feel you more full.

The Bottom Line

As a diabetic patient, it is important to know about the best and bad fruits for your health. Along with fruits, it is important to follow a balanced diet and daily exercise which help you to maintain your blood glucose levels. We hope this article will be insightful to you and you can select your best fruits.

If you are looking for a certified dietitian, feel free to book a diet consultation with us.

FAQs

1. Can I eat apple in diabetes?

Yes, you can eat apple in diabetes, but make sure the apple should be with skin otherwise it may raise the blood glucose level.

2. Which fruits are good for diabetic patients?

Low glycemic index fruits like Oranges, Pear, Kiwi, Guava, Green grapes, round, seeded, Pomegranate, Apple with skin are best for diabetes. However, portion size also matter.

3. What are the worst fruits for diabetes?

Fruits with high GI (>70) like Dates, raisin, Sapota, Jackfruit, Canned fruits should be avoided or be taken with the help of a certified dietitian.

4. Can I reverse my diabetes with diet?

There is no perfect diet which can reverse your diabetes. However, a balanced diet with lifestyle changes can help you to control your diabetes.