5 Best Fruits for Diabetics

While there are ways to manage and monitor diabetes, there is yet no cure. “Diabetes is the epidemic of the twenty-first century and the greatest challenge confronting Australia’s health system,” according to Diabetes Australia. Diabetes affects approximately 1.7 million Australians. This includes both confirmed type 2 diabetes (1.2 million known and registered) and undiagnosed type 2 diabetes (up to 500,000 estimated).” With an increasing number of people being diagnosed with diabetes, deciding what to eat can rapidly become a stressful process, leaving many diabetics feeling bewildered at mealtime. We’ve compiled a list of the top 5 fruits for diabetics to eat; keep reading to learn more!

Fruits Diabetics Should Avoid

Fruit is frequently one of the first food groups to be eliminated, and many people assume that because fruit is generally sweet, it should be avoided at all costs! Fortunately, this isn’t the case; there are a variety of fruits that not only supply essential nutrients but also have a low impact on blood sugar levels.

Of course, when it comes to diabetes care, some fruits are better than others. Furthermore, the glycaemic index (GI) and glycaemic load (GL) of various fruits must be carefully considered.

Foods having a low glycaemic index are thought to have a good effect on blood glucose levels because they do not spike blood sugar levels as much as foods with a higher glycaemic index. Foods with a GI of 55 or less are regarded low glycaemic index, while foods having a GI of 70 or more are considered high glycaemic index.

Those fruits with higher GI values should be avoided by diabetics.

Here are 5 of the Best Fruits for Diabetics

1. Avocados

Avocados are not only delicious, but they’re also a great fruit for diabetics to eat. Avocados are a unique fruit in that they contain more fat and protein than carbohydrates, resulting in an extremely low glycaemic index. Avocados were not even listed in a comprehensive table of glycaemic index and load in specific foods published in the “American Journal of Clinical Nutrition” in 2002! Avocados do not require a GI grading, according to the journal.

Avocados are extremely nutritious, not only because of their low GI but also because they contain a significant amount of monounsaturated good fats, which may reduce the risk of cardiovascular disease and improve cholesterol levels. This is why they are considered one of the healthiest fruits for diabetes. Unsaturated good fats have also been linked to a lower risk of diabetes and the prevention of its progression.

2. Berries

That’s true, blueberries, raspberries, and strawberries are all low in the glycaemic index! Raspberries have the lowest GI of 32, followed by strawberries with a score of 40, and blueberries with a score of 53 – keep in mind that a low score is defined as 55 or less.

Antioxidants and anti-inflammatory chemicals are abundant in all berries.

They contain so many antioxidants that they outperform some fruits and vegetables.

Berries are supposed to help with blood sugar regulation, cognitive function improvement, and, most critically, diabetes prevention – as well as stopping diabetes progression.

Berries are a delightful addition to a healthy meal; put some berries on top of your cereal and/or combine them with yogurt and smoothies for a tasty morning boost.

3. Apples

Isn’t it true that an apple a day keeps the doctor away? Yes, it is possible! Apples are high in vitamin C and antioxidants, which promote immunity and keep you feeling young, but they’ve also been linked to improved heart health and a lower risk of certain malignancies!

Apples are a healthy snack and one of the healthiest fruits for diabetes, with a glycaemic index ranging from 30 to 50 depending on the variety.

4. Grapefruit

Grapefruit is one of the best fruits on the planet!

Grapefruit is one of the greatest fruits for diabetics to enjoy, with a glycaemic index of just 25, as well as rich levels of vitamin C and fiber – try to eat the real fruit rather than the juice! You’ll miss out on all the vital fiber present in the skin, as well as additional nutrients if you just drink the juice. Juices also frequently contain a slew of extra sugars and substances that diabetics should avoid.

5. Cherries

Cherries made this list because they not only have one of the lowest glycaemic index scores for fruits (22), but they also offer a lot of nutrients. Cherries are a good source of fiber, iron, folate, vitamin C, potassium, beta-carotene, and antioxidants.

Cherries have also been connected to the treatment of cancer, heart disease, and a variety of other ailments. They can be eaten fresh, dry, or frozen, with a half-cup serving size being a good size.

Conclusion

Remember that just because you have diabetes doesn’t mean you have to shun all fruit. Instead, it’s about figuring out which ones are the greatest to consume and then consuming them in moderation.