Can you eat fruits if you are diabetic?

Can you eat fruits if you are diabetic?

Last Reviewed : 12/18/2020
Can you eat fruits if you are diabetic?

Having a balanced diet that is complete with a lot of healthy fruits and vegetables is important to avoid diseases like hypertension, stroke, obesity and heart diseases. Fighting these diseases becomes more important in people with diabetes as they are at increased risk of developing them. So, it is crucial that people with diabetes consume more fruits and vegetables.

Eating dietary fiber is important for people with diabetes. Well, the reason is simply that high fiber content of the food will decrease the absorption of carbohydrates and prevent sudden increase in blood sugar. Fruits are rich in fiber and are even more beneficial while managing diabetes.

Nutritional content of fruits

As you probably know, fruits contain sugars, hence the misconception regarding their use in people with diabetes. But most fruits have a low glycemic index, which means that they cause a manageable rise in blood sugar over a period of time rather than a sudden rise. Fruits have other useful nutrients besides soluble fiber like vitamins and minerals.

Quantity of food is very important for diabetes as it affects blood sugar levels. One serving of fruit contains about 50-60 calories on average. So, a cup of fruit or a quantity of 20-30 grams should be able to meet the dietary requirements without causes sudden rise in blood sugar. The thing is, it is highly improbable that fruits are the main reason when It comes to high blood sugars.

Appropriate fruits for diabetic patients

Some fruits good for people with diabetes include olives, avocados, black berries, straw berries, cantaloupe, apricots, apples, peaches, oranges and pears, all of which contain high fiber and have low carbohydrate concentration as compared to other fruits.

Though it is suggested to make fruits an essential part of your diet in order to maintain your blood sugar, pressed fruit juices, on the other hand, are very bad substitutes for whole fruits. Certain fruit juices have the carbohydrates, but are devoid of the dietary fiber that balances the calories by decreasing absorption of sugars. It is best to avoid pressed juices or smoothies if you have diabetes.

As the fruits ripe, their glycaemic index increases, thereby leading to sudden increase in sugar levels which have deleterious effects on diabetic health. The greener the fruit or vegetable, the better it is for consumption for people with diabetes.

Another advantage of having fruits is that they have anti-inflammatory properties, which help you combat the disease process and prevent development of other complications of diabetes. A study has shown that people who consumed fruits regularly showed lower mortality and lower risk of developing complications of diabetes.

It is important to know which fruits to eat and how much to eat, but it is more important to know which fruits not to consume when it comes to diabetes. Bananas, melons and grapes have high carbohydrate content and cause higher and more rapid increase in blood sugar levels and are better, if left out of your diet.

Last Words

Are you a diabetic patient unsure of the right fruits to add to your limited diet? Well, this guide gives you the most important answer to your question. While we can establish here that the fruits you can eat are limited, there are a lot of fruits good for consumption. Indeed, it’s a well-known fact that diabetics can be managed for years, but choosing the right diets will make you stay alive much longer than the so-called healthy people. So, after reading this piece, ensure that you add some of these fruits to your diet.

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