Our lives have become so complicated these days that every person seems to be having one health issue or another. Some people have to take daily medications due to problems like high blood pressure while some have to depend on insulin injections to combat diabetes and blood sugar problems. If you also have diabetes and you are looking for diet and lifestyle changes that can help, then you should read on to know the best fruits for a diabetic diet.
Clear the Myth
Many people believe that fruits are not good for people who have blood sugar issues as they are often loaded with fruit sugars. This is not altogether correct. Though there are some fruits loaded with fruit sugars, the sugar levels are not as bad as refined sugars. Also, all fruits are packed with fiber, minerals, and vitamins which help in regulating the blood sugar and might reduce your dependence on insulin injections. In addition to fruits, you should also consider depending on reliable supplements like this one- https://www.yeswellness.com/lorna-vanderhaeghe-glucosmart-with-chirositol.html to help control the blood sugar.
The Best Way to Have Fruits as a Diabetic Patient
If you have diabetes, you should stay away from juices, especially processed juices as it might increase your sugar levels. Instead, you should consume the fruits in their natural form. It is also a smart idea to avoid processed fruits that have been preserved by adding additional sugars as they might raise your blood sugar levels as well. The best way to have fruits is to have them fresh and pick them from the produce aisle or freezer section of the nearest grocery store.
Ø Have More Berries
When wondering which are the best fruits for a diabetic diet, you should add berries to the list. You can choose the berries you like best, be it strawberries, blueberries or any other types of berries you fancy. Berries are also great for your overall health as they are loaded with vitamins, fiber, and antioxidants. They also have low GI levels which help diabetic patients. They are a low-calorie option as well because a cup of fresh berries has just 62 calories and 16 grams of carbohydrates. If you are tired of having them fresh, you can have berries in a parfait and add layers of nonfat yogurt to the berries to make a breakfast addition or a dessert post dinner.
Ø Go for Apricots
Another low-calorie fruit option for people with diabetes is apricot as a single apricot has only 17 calories and 4-gram carbohydrates. Having just one apricot a day will make up 50 percent of your body’s requirement of vitamin A. Apricots are also a reliable source of fiber. You can have apricots as an addition to cold cereal or toss it in the salad you intend to have. If you want something more special, you can try making this apricot and almond tiramisu.
Ø Get Apples
We’ve all heard “an apple a day keeps the doctor away.” This phrase is apt for diabetic patients as having an apple daily will provide you with antioxidants, fiber and vitamin C. An apple has just 77 calories and 21 grams of carbohydrates. Have them with the skins for maximum nutritional value. Here’s a tip. Munch on an apple while commuting to work every morning.
Ø Buy Oranges
Oranges are loaded with potassium and folate, both of which might help you in normalizing the blood sugar levels. Having one orange a day is enough to meet your daily requirement of vitamin C. An orange also has just 62 calories and 15 grams of carbohydrates. In addition to oranges, have other citrus fruits like grapefruit to help control the blood sugar levels.
Ø Depend on Tart Cherries
If you want to have only low GI fruits, you can trust tart cherries. One cup of them has 78 calories and just 19 grams of carbohydrates. They are good for fighting inflammation and may help with other serious health issues like cancer, heart problems, etc. But only fresh cherries, nit dried, canned or frozen as they might be loaded with added sugars.
Ø Prefer Peaches
Summers always seem a little bit tasteless until you have plump and juicy peaches. They are loaded with fiber, potassium and vitamins A and C. You can add them to the iced teas and make them more delicious. You can also puree peaches and add them to some low-fat buttermilk, a sprinkle of ginger or cinnamon and a bit of crushed ice to have a smoothie ready.
Ø Snack on Pears
To control diabetes, you should also try pears as they are loaded with vitamin K and fiber. Buy them fresh and keep them at room temperature for a few days to let them ripen up. You can have them as they are or add them to your preferred salad recipes.
Images Sources
https://medicalxpress.com/news/2018-10-discovery-insulin-cell-function-diabetes.html
https://www.cornerstones4care.com/about-diabetes/diabetes-basics/understanding-diabetes.html
