Eating fruits is one of the most satisfying ways to tackle your sweet-tooth cravings while meeting your nutritional needs. Despite many studies and research on fruit consumption in diabetes, there are a lot of speculations on the right kind of fruit consumption and its relation to blood sugar levels.
Eating seasonal and locally available fruits has many health benefits– ranging from reducing sugar and inflammation levels to fighting high blood pressure– thanks to their abundant vitamins and mineral presence! They are a powerhouse of antioxidants like vitamins A, B, C, E, and minerals like iron, calcium, magnesium, and fiber.
Let us take a quick look at these top 10 fruits:
- Apple: Apples 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: Avocados 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: 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: Kiwi 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: Dragon fruit is full of dietary fibers, vital vitamins, minerals, and antioxidants.
- Pear: Pears 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.
Tips to enjoy your fruits the right way!
- Rotate your fruit choices that are fresh, seasonal, and locally available. Make sure you eat them whole!
- Add fruits to your salads to enjoy their goodness with a sprinkle of cinnamon that will not just make it taste better but help reduce sugar spikes in your system.
- Add nuts like walnuts and almonds to complement your fruit snack.
- You can also add flaxseeds to balance the glycemic load in the body.
In addition to this, say a firm “No” to processed and dry fruits with added sugar, canned fruits, fruit drinks and juices, jams and jellies, and fruit juice blends.
There is no right or wrong fruits for diabetes if eaten fresh and in moderation. Fruits can truly be the secret sauce to your health and wellness.