List of Fruits for Diabetics to Eat: Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food get into your cells to be used for energy. Over time, high blood glucose levels can damage the body’s organs. Possible long-term effects include damage to large (macrovascular) and small (microvascular) blood vessels, which can lead to heart attack, stroke, and problems with the kidneys, eyes, gums, feet and nerves. list of dry fruits for diabetics to eat
List of Fruits for Diabetics to Eat: मधुमेह एक ऐसी बीमारी है जो तब होती है जब आपका रक्त ग्लूकोज, जिसे रक्त शर्करा भी कहा जाता है, बहुत अधिक होता है। रक्त ग्लूकोज आपकी ऊर्जा का मुख्य स्रोत है और आपके द्वारा खाए जाने वाले भोजन से आता है। इंसुलिन, अग्न्याशय द्वारा बनाया गया एक हार्मोन, भोजन से ग्लूकोज को आपकी कोशिकाओं में ऊर्जा के लिए उपयोग करने में मदद करता है। समय के साथ, उच्च रक्त शर्करा का स्तर शरीर के अंगों को नुकसान पहुंचा सकता है। संभावित दीर्घकालिक प्रभावों में बड़ी (मैक्रोवास्कुलर) और छोटी (माइक्रोवैस्कुलर) रक्त वाहिकाओं को नुकसान शामिल है, जिससे दिल का दौरा, स्ट्रोक, और गुर्दे, आंखों, मसूड़ों, पैरों और तंत्रिकाओं के साथ समस्याएं हो सकती हैं।
List of 8 Super & Healthy Fruits for Diabetics to Eat
When you’re looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table.
Berries for a Refreshing Treat and Disease-Fighting Antioxidants
Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they’re packed with antioxidants and fibre. One cup of fresh blueberries has 84 calories and 21 grams (g) of carbohydrates, according to the U.S. Department of Agriculture (USDA). If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yoghurt — it makes a great dessert or breakfast for diabetes.
Tart Cherries Help Fight Inflammation
One cup of cherries has 52 calories and 12.5 g of carbs, per the USDA, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases, notes a review published in March 2018 in Nutrients. These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.
Sweet, Juicy Peaches for Metabolism-Boosting Potassium
Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. It also has 10 milligrams (mg) of vitamin C, which covers 11 per cent of your daily value (DV) for that nutrient, and 285 mg of potassium (6 per cent of the DV). The fruit is delicious on its own or tossed into iced tea for a fruity twist. When you want an easy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.
Apricots for a Scrumptious, Fiber-Rich Bite
Apricots are a sweet summer fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates, per the USDA. Four fresh apricots provide 134 micrograms (mcg) of your daily vitamin A requirement, which is 15 per cent of your DV. These fruity jewels are also a good source of fibre. (Four apricots have 3 g of fibre or 10 per cent of the DV. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.
Apples for a Quick Fibrous and Vitamin C–Rich Snack
An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you’re on the go; a medium-sized apple is a great fruit choice, with just 95 calories and 25 g of carbs, notes the USDA. Apples are also loaded with fibre (about 4 g per medium fruit, for 16 per cent of your DV) and offer some vitamin C, with one midsize apple providing 8.73 mg or about 9 per cent of the DV. Don’t peel your apples, though — the skins are nutritious, with extra fibre and heart-protective antioxidants, according to the Harvard T.H. Chan School of Public Health.
Oranges for a Juicy, Refreshing Source of Vitamin C
Eat one orange and you’ll get 78 per cent of the vitamin C you need in a day (there is 70 mg of C in one medium fruit). This refreshing choice comes in at only 15 g of carbohydrates and 62 calories, per the USDA. One medium orange also contains folate (40 mcg or 10 per cent of the DV) and potassium (237 mg or 5 per cent of the DV), which may help normalize blood pressure. And while you’re enjoying this juicy treat, don’t forget that other citrus fruits, like grapefruit, are also great choices.
Pears for Easy Snacking, Plus Vitamin K and Fiber
Because pears are an excellent source of fibre (one medium fruit has nearly 5.5 g or 20 per cent of the DV, per the USDA), they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavour after they’re picked. Store your pears at room temperature until they’re ripe and perfect for eating (they can then be stowed in the refrigerator), recommends USA Pears. Here’s a tasty treat: Slice up a pear and toss it into your next spinach salad.
Zesty Green Kiwi for Potassium, Fiber, and Vitamin C
If you’ve never tried a kiwi, you may not know that its fuzzy brown peel hides a zesty bright green fruit. According to the USDA, one delicious, powerhouse kiwi has 215 mg of potassium (5 per cent of the DV), 64 mg of vitamin C (71 per cent of the DV) and 2 g of fibre (8 per cent of the DV). One kiwi also has about 42 calories and 10 g of carbohydrates, so it’s a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to seven days, according to Zespri Kiwifruit.
The Worst Fruits for People With Diabetes
Serving size is important for all fruits, especially those high in the glycemic index. Feinman recommends thinking about the serving size of whole fruit (like an apple) to the size of a tennis ball and cutting up fruit to a ½ cup. Even in these small servings, some fruits have more natural sugars and may spike blood sugar longer.
These fruits contain a high amount of natural sugars:
Diabetics: Be careful with dried fruits.
- Drying fruit concentrates all of the yummy fruit flavours into one smaller bite, but it also concentrates many of the sugars. Even a small amount of dried fruit can put you over the edge.
- Be careful to read dried fruit labels; many of them pack on the added sugars. Some are even sweetened, making the sugar problem worse. If you must have dried fruit, keep the quantities small. Rose recommends dates, figs, and prunes because they are lower on the glycemic index.
FAQs on List of Fruits for Diabetics to Eat
How do you bring blood sugar down quickly?
When your blood sugar level gets too high — known as hyperglycemia or high blood glucose — the quickest way to reduce it is to take fast-acting insulin. Exercising is another fast, effective way to lower blood sugar.
- Eat a consistent diet with whole grains.
- Lean proteins.
Is honey good for diabetics?
Generally, there’s no advantage to substituting honey for sugar in a diabetes eating plan. Both honey and sugar will affect your blood sugar level.
What vegetables should a diabetic avoid?
The Worst Vegetables for People With Diabetes
Potatoes. Both sweet potatoes and regular potatoes are considered starchy vegetables, meaning they contain a higher amount of carbohydrates than most veggies.
- Butternut Squash.
- Vegetable Juice.
Does drinking water lower blood sugar quickly?
By drinking water lots of water you can reduce your blood sugar; as it indirectly will reduce insulin resistance and help reduce hunger.
Are grapes good for diabetics?
In 151 grams of grapes, there are 27.3 grams of carbs; 1.1 grams of protein, 0.2 grams of fat, and 1.4 grams of fibre. Their high fibre content makes them a good fruit choice for diabetics.
Are eggs good for diabetics?
Protein-rich foods like eggs can play an important role in regulating blood sugar levels for people with diabetes. Plus, eggs contain many essential vitamins and minerals and have just 80 calories each.