Often people suffering from diabetes avoid fruits out of fear that the sugar present in fruits could push up their blood sugar level. However, this is a false conception. Most fruits, specifically fruits rich in fibers, are beneficial for reducing the blood sugar level.
Sugar present in fruits is usually in the form of fructose. Unlike other forms of sugar, such as sucrose, fructose has low glucemic index. Minimal insulin is needed for the metabolism of fructose. Intake of this fruit sugar is not associated with sudden surge of the blood sugar level. Studies have shown that by reducing cholesterol and triglyceride production, fructose could protect us from diseases such as arteriosclerosis, which leads to heart diseases and stroke.
Diabetes bad food includes those that have high glycemic indexes for glucose- which includes those foods that are high in saturated fats and uncontrollably high amounts of sugar in any of its forms- especially sugar from milk. Which brings us back to our main concern- what kinds of fruits can a diabetic eat?
Fruits for diabetics are usually those fruits that have high fiber content and have low sugar content. If we take these criteria and apply it, the first fruit that would come to mind would be the high and mighty avocado. But beware; the large avocados have a lot of calories in it- so if you buy the large avocado from florida, make sure you regulate your calorie intake for the rest of the day.
Diabetics should NOT eat cooked fruit. Always eat raw fruits in order to reap the benefits.
Any type of wild or organic berry - Seasons: Range All Year Blueberries, Elderberries, Blackberries, Gooseberries, Strawberries etc. There are loads to choose from. You can find their respective seasons in the fruit list below.
Don't be put off by the fat content. Very little of it is saturated. Avocados are rich in Poly and Mono-unsaturated fats.
Why avocado? Rich in vitamins A, B & E and contain a high antioxidant level.
NOTE: Avocados should be firm but soft when bought. Press them gently, if it feels like its going to give way, it's a good one.
Black or green, it doesn't matter. The nutrients within the figs are highest when they are fresh.
Why Figs? Figs are rich in essential minerals. they are particularly high in potassium, calcium, and iron.
NOTE: Avoid dried figs! THIS ISN'T GOOD FOR YOUR BLOOD SUGAR! The sugars are concentrated in the fruit when dried so if you eat them, only eat a couple.
They may be messy to eat but the nutrients in them make it worthwhile.
Why pomegranates? They contain one of the richest combinations of antioxidants of all fruit and veg! These can protect you from free radicals and chronic diseases.
NOTE: Pomegranate fruit juice is wildly available but generally, comes concentrated. DO NOT BE TEMPTED. Concentrates are a diabetics worst nightmare!
Everyone loves a good apple. There are many varieties available to suit your taste.
Why apples? For one, they are cheap. Also, they are high in fiber, vitamins, minerals, and antioxidants.
Ultimately, the best fruit to eat are ones that are FRESH, LOCAL & IN SEASON. But that can be difficult to get especially if you live in an urban area!
The Fruit List and Their Seasons:
This is a general fruit list of the most easily obtained fruits.
|Summer||-Peaches -Apricots -Nectarines -Cherries -Strawberries -Raspberries
-Blackberries -Black currants -Gooseberries -Melons
|Autumn||-Apples -Pears -Plums -Grapes -Raspberries -Blackberries -Figs|
|Winter||-Citric Fruit -Cranberries -Bilberries -Pomegranate|
Remember you can eat sweet fruits if you are diabetic. Just consider the following useful tips. Ultimately though, you should seek advice from your doctor/dietitian.
Some tips on using Fruits to Your Advantage if You're a Diabetic:
As with all fruit try to avoid the cheapest types found in supermarkets - even if they're fresh - as they tend to get sprayed with insecticides and pesticides which may still be present.
The shorter the food miles, the tastier the crop. If you buy fresh fruit that was grown in your own country, it'll taste better than the same imported fruit, as crops deteriorate once they're picked.
Fruit is mainly imported because we demand fruit even when it's not seasonal fruit from our own country (and also because its cheaper for the companies involved).
For the healthiest, tastiest fruit, buy fresh fruit in season stores that support local farmers.
Can diabetics drink fresh fruit juice?
Fresh or not, when it comes to fruit juice there is one very important point to consider...
NEVER, EVER, EVER DRINK FRUIT JUICE OR EVEN SMOOTHIES PRODUCED FROM CONCENTRATE!
Concentrated juices are a diabetics worst nightmare!!!
Concentrates are basically diluted syrups of the fruit and are not natural! Drink these too often and your blood sugar will shoot through the roof!
Concentrated juices come in many forms and may even say that they are 100% PURE. All that means is that there is only one ingredient that just so happens to be produced from the evil concentrates!
Don't be fooled by fruit juice with added vitamins and minerals. If any of it is made from concentrate, don't touch it! It's not a natural product so it will heavily impact your blood sugar levels.
Still worried about using a diabetic fruit list in your diet?
Having diabetes should never stop your from eating fruit. As long as you eat/drink natural fruit alone on an empty stomach. Do not eat fruit with other foods.
But if you're still concerned why not try eating fruit rather than drinking it. Most of the fruit on the fruit list can be eaten just as conveniently as drinking them.
Bare in mind that you should eat different types of fruit and veg throughout the week. The best way to do this is to eat different colored fruit. Try to eat at least one type of berry per day.
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