Top 10 Fruits Safe for Diabetics and Their Benefits
Discover fruits and their role in managing diabetes through glycemic index and sugar-free options.
One of the goals of diabetes treatment is to manage blood sugar levels and reduce spikes in blood sugar levels. There are various ways to achieve this, including regular monitoring of blood glucose levels, counting carbohydrates, and checking the glycemic index of foods.
Among the foods with high glycemic levels that can affect the health of diabetic patients are fruits. In this article, here are healthy and safe fruits for diabetic patients | Top 10 fruits friendly to sugar.
Glycemic Index
The glycemic index is the blood sugar index (GI), which is one of the tools proposed by scientists to help people understand the potential impact of different foods on blood sugar levels. GI values can be: 55 or less, considered low; 56 to 69, considered moderate; 70 and above, considered high.
The digestive system compares how quickly various carbohydrate-containing foods affect blood sugar levels. The lower the glycemic index, the slower the rise in blood sugar, making it easier for the body to manage changes after a meal.
Types of Sugar Fruits and How They Treat Diabetes
Fruits with a low glycemic index value, such as apples, may cause a slower rise in blood sugar levels compared to other fruits, like watermelon. Additionally, certain nutrients, such as fiber, can slow the body"s absorption of glucose and reduce the risk of harmful glucose spikes. Fruits can be high in sugar, but they also contain fiber.
Below are types of sugar fruits and how they treat diabetes.
Mulberries
Whether blueberries or others, according to the ADA, they are an excellent food for diabetes as they are full of antioxidants and fiber. One cup of fresh blueberries contains 84 calories and 21 grams of carbohydrates, according to the USDA.
Blueberries can be eaten as they are or added to a parfait, alternating layers of fruit with fat-free plain yogurt.
It’s considered a great dessert or a fantastic breakfast for individuals with diabetes.
Sour Cherries
One cup of sour cherries with pits contains 52 calories and 12.6 grams of carbohydrates, according to the USDA. These fruits may be particularly effective against inflammation, thanks to the antioxidants they contain, which have been shown to combat heart diseases, cancer, and other conditions such as diabetes.
Unsweetened dried cherries are considered a healthy option, according to the ADA.
Sweet Peaches
Fresh peaches are a great addition to a healthy diet, especially for diabetics. A medium peach has 59 calories, 14 grams of carbohydrates, 10 mg of vitamin C, and 285 mg of potassium. Peaches are tasty and make an easy snack for diabetes.
You can also enjoy them as peach juice mixed with low-fat yogurt, crushed ice, and cinnamon or ginger.
Apricots
Apricots are a sweet summer staple and a great addition to a diabetic meal plan. One apricot contains only 17 calories and 4 grams of carbohydrates, according to the U.S. Department of Agriculture. It also provides a good amount of vitamin A, essential for your immune system, along with beneficial fiber needed by diabetic individuals.
Apple
Apple is considered a quick snack, rich in fiber and vitamin C, and ranked as one of the best fruits for a diabetic diet. A single apple contains 95 calories and 25 grams of carbohydrates, according to the U.S. Department of Agriculture.
Apples are full of fiber (about 4 grams per medium-sized fruit, making them a good source) and contain some vitamin C, with a medium-sized apple providing 8.37 mg. It is recommended to eat them with their peel, as it also contains many nutrients.
Sugar-free fruits for diabetics
If you have a family history of diabetes or other diseases that require consuming low amounts of sugar, or if you are someone trying to monitor carbohydrate and sugar intake, it is crucial to know which fruits to consume.
Below are sugar-free fruits or fruits that do not contain sugar and are highly suitable, especially for diabetics. Discover them.
Lemon
It is one of the best sugar-free fruits, containing a high amount of vitamin C. Lemon is a sour fruit that can be consumed as is or enjoyed in a cup of lemon juice. It is also added to some dishes due to its strong flavor and acidity.
Lemon contains low sugar levels, making it a delicious fruit to enjoy without adding a significant amount of sugar to your diet.
Jamun
It is a sugar-free fruit that is perfectly suitable for diabetics. Jamun is characterized by its anti-diabetic effects due to the presence of bioactive compounds.
Regular consumption of jamun and making sugar-free fruit juice can improve insulin sensitivity and glucose metabolism. The fruit, leaves, and seeds of jamun can be consumed and are very popular in India.
100 grams of this sugar-free fruit contain 60 calories and 1.4 grams of dietary fiber. Sugar-free jamun fruit drinks can be a good morning or evening beverage in a diabetic diet plan.
Strawberry
This is another sugar-free fruit and an excellent choice for snacking in a diabetic diet. Strawberries and other types of berries can be used in fruit salads or as an ingredient in smoothies.
You can also try strawberry juice without sugar. Surprisingly, strawberries have a very low sugar content, despite their sweet and delicious taste. Not only strawberries, but all types of berries generally have the lowest sugar content and thus fall under the category of sugar-free fruits.
Avocado
Many people do not like the taste of avocado, and some do not consider it a fruit, but it is indeed a fruit and extremely healthy. This sugar-free fruit is packed with healthy fats that keep you full for longer.
The nutrients in this sugar-free fruit include vitamins A, B6, C, K, and E. Additionally, it also contains minerals such as potassium, copper, and others. If you do not like eating it as it is, you can enjoy it as a snack.
Guava
Guava is more than just a sugar-free fruit; in fact, it helps in treating numerous health issues, including complications associated with diabetes. Guava contains a good amount of dietary fiber and antioxidants.
This sugar-free fruit aids in alleviating constipation, diarrhea, and high blood pressure. Studies indicate that consuming guava helps reduce the chances of developing diabetes.
Watermelon
Watermelon is also included in the list of sugar-free fruits for diabetics. Although watermelon has a high glycemic index of 72, it has a lesser impact on blood sugar levels. Everyone enjoys this sugar-free fruit due to its taste and juiciness. Despite being sweet, it is low in sugar. 100 grams of watermelon contains only 6 grams of sugar.
Low-sugar fruits are beneficial for diabetics
What are the best low-glycemic index fruits beneficial for diabetics? Most fruits tend to be low in glycemic index, with values below 55. Apples, oranges, and pears are some examples of fruits with a GI value less than 55. As for dried fruits, including sweetened cranberries, they have moderate GI values.
Which fruits help lower blood sugar
There are many fruits that help lower blood glucose levels, including those mentioned earlier. Some of the most famous fruits that regulate and balance blood sugar levels include berries such as blueberries, strawberries, cranberries, and other types of berries, as well as avocado and citrus fruits like grapefruit, oranges, and lemons, along with apples and pomegranates.
The top 10 fruits allowed for diabetics and hypertension patients
Now that we"ve discussed the fruits that help in lowering blood sugar levels and various fruits considered sugar-free and very safe for diabetics, here are the top 10 fruits allowed for diabetics and hypertension patients.
- Cherries, which contain potassium and antioxidants that support your immune system.
- Grapefruit, a fruit with a low glycemic index and an excellent source of Vitamin C.
- Apricots, a good source of potassium, phosphorus, and other minerals.
- Pears, high in fiber with a low GI value.
- Apples, featuring a low GI value and being a good source of fiber; they may also help enhance gut bacteria health among other health benefits.
- Oranges, which can boost your Vitamin C with a low GI value.
- Plums, available as fresh or dried fruit.
- Strawberries, part of the berry family, tend to have a low GI value and offer Vitamin C, fiber, and antioxidants.
- Peaches, delicious on their own or in smoothies, or mixed with other fruits like blueberries.
- Grapes, which have a low GI value and contain various antioxidants.