Fruit is an essential food in a balanced and healthy diet. But, taking into account their sugar content, which fruits for diabetics are the most recommended? And, on the other hand, which ones should be avoided? We see it in today’s post! And if you are interested in training in the diagnosis and treatment of diabetes, we suggest you study the Postgraduate Specialist in Diabetes to specialize in this pathology.
What fruits can a diabetics eat? Here are the recommended fruits:
All fruits can be consumed by people with diabetes, as long as they are consumed in small quantities and distributed throughout the day so as not to stimulate an increase in blood sugar.
In general, people with diabetes can consume practically all fruits, as long as it is in moderation and in small amounts to control the increase in blood sugar.
The most suitable fruits for diabetics are those with a skin such as orange or kiwi. It is advisable to eat 2 to 4 pieces a day. Rich in vitamins, minerals and antioxidants, fruits are an essential option in any type of diet. Of course, taking into account that diabetics must control the glycemic index and the sugar load in food, there are certainly fruits that are more suitable than others.
Here are 5 examples of fruits that you can eat if you are diabetic or diabetic. Take note!
Some research indicates that, in particular, the black plum provides benefits in the treatment of diabetes. Its anthocyanin content, hydrolyzable tannins and ellagic acid make it a highly recommended fruit for people with diabetes.
Cherries are also rich in anthocyanins, pigments with great antioxidant power that also help reduce blood sugar, producing a high increase in insulin production. In addition, its glycemic index is one of the lowest (22) in relation to other fruits. So, half a cup of cherries is a great consumption option for diabetics.
Orange is one of the healthiest and most recommended fruits for diabetics. Its high content of fiber, vitamin C and minerals helps control the sugar level. It is also a fruit with a low glycemic index (between 31 and 51). In this sense, another similar fruit and especially indicated for weight loss is grapefruit.
Apple is also another suitable option. Thanks to its high content of fiber, vitamin C and pectin, it becomes another allied fruit for diabetics. And it is that, it reduces the need for insulin by up to 35%. Likewise, its glycemic index is adequate, since it ranges between 30 and 50. Pear is also another similar food and, therefore, also recommended.
This is another of the best fruits for diabetics , since eating a kiwi a day has been proven to help lower blood sugar levels. In addition, its content in vitamins A and C, potassium, flavonoids and beta-carotene, will benefit your health.
What fruits should I avoid if I am diabetic?
Some of the forbidden fruits for diabetics are grapes, watermelons, figs or papaya, as well as canned fruits. All of them should be avoided or consumed in moderation, due to their high carbohydrate composition and low fiber content. This combination further facilitates the absorption of sugar in the intestine. On the other hand, they have a higher glycemic index, and this will also spike your blood sugar more.
When is it best to eat fruit if I have diabetes?
If you have diabetes you can eat fruit after main meals (lunch and dinner) as dessert. But it is also possible to eat a fruit for breakfast or snacks, the important thing is to distribute them throughout the day, not concentrate them in a single moment and try to eat them mostly with skin and try not to exceed the recommended amount.
Can I eat nuts if I have diabetes?
Nuts such as pistachios, peanuts, hazelnuts, almonds and walnuts contain fewer carbohydrates than fresh fruits, are sources of good nutritional quality fats, improve cholesterol and prevent diseases. Its consumption must be controlled since it is a very high-calorie food.
The above content published at Collaborative Research Group is for informational purposes only and has been developed by referring to reliable sources and recommendations from Experts. We do not have any contact with official entities nor do we intend to replace the information that they emit.