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8 Healthiest Fruits for People with Diabetes

by Gauri Kolhe

Diabetes is a lifestyle related metabolic condition and make your life uncomfortable. Diabetes is associated with the degradation of full loss of beta cells in pancreas which   causes the high blood sugar.

 Your health experts prescribe you some of the medicine and suggest you to have a healthy sugar free diet. A healthy diet also includes fruit on regular basis.

Fruit is not safe for diabetic patients Is totally a myth. Many of the colorful fruits are packed with vitamins and minerals as well as fiber are good for your health and can regulate blood sugar levels and reduce the risk of diabetes 2(Harvard T.H. Chan school of public health, American diabetes association)

Fruits and vegetables and whole grains are rich source of fiber which is good for the diabetic patients. Fibers make you feel full and curbing cravings and prevent overeating.

So if you are very fond of fruits which fruit is good for diabetic patients? If you are looking for the answer of this kind of question then this article is going to help you to choose the healthy fruits.

In this article detail of some diabetes friendly fruits are mention. Some forms of fruits like juice, jams are harmful while whole fruits such as citrus, apricots and berries are good for your A1C and your overall health, maintenance of blood pressure etc.

When you choose food you have to make sure about daily intake of carbohydrate and portion of food.

Processed fruits like processed juice, syrups etc, are generally contains extra added sugar which is not good for your health and have the tendency to increase your blood sugar level.

So make sure to consume best fruits for diabetics in its whole, natural fresh form to avoid spike in blood sugar level. Whole fruits are a good option as they tend to lie in the lower range of glycemic index. So switch your choice from freezer section to fruit section.

Diabetes causes medical complications like neuropathy, kidney damage, eyesight problems like cataract, glaucoma or diabetic retinopathy and some time vulnerable diseases like heart disease and strokes.

So if you are a person with diabetes and have cravings for something sweet go to the mart and buy some fruits of your choice in the given option of some best fruits for diabetics.

 Here is the list of some best fruits for diabetics:

Apples:  

Apples

A very popular saying “An apple a day keep the doctor away” is surprisingly true. Apple is great choice for diabetic patients as well as normal people containing 95 calories and 25 grams of crabs.

Apple is packed with fiber and provides you some vitamin C. so make sure to have apple if you are looking for the best fruits for diabetics and don’t peel them.

Berries, a refreshing treat to your eyes and your health:

Berries

Whenever you see berries in different color and different shapes and size, it looks very refreshing either they are blue berries or strawberries. These berries are very well known for containing numerous nutrients which are good for your health.

Berries are one of the best fruits for diabetics according to the ADA. They are enriched with antioxidants and fiber which promote metabolites and fight against inflammation and control your blood sugar level.

Different color fruit contains different antioxidants so that you can have a number of antioxidants. According to the U.S. Department of agriculture (USDA) a sup full of blueberries contains 84 calories and 21 grams of carbohydrates. You can simply take berries or you can layer them in multilayer with yogurt.

Oranges:

Oranges

Oranges are juicy sweet treat to you giving lots of vitamin C approx 70 % of you daily requirement, 15 grams of carbohydrate and 62 calories.

Oranges contains potassium and folate which may help you to normalize the blood pressure. While you enjoy oranges, don’t forget the other members of citrus family as they are also good for health.

Apricots:

Apricots

Apricots are fiber rich staple fruit treat in summers and one of the best fruits for diabetics. They can be added to your diet as they contain fiber and vitamin A which is good for your metabolism.

According to the USDA an apricot contains just 17 calories and 4 grams carbohydrate.134  micrograms of your daily requirement of  vitamin A can be fulfill by 4 fresh apricot and they contains 3 grams of fiber.

You can have them as its whole by cutting slices or you can incorporate with other foods. For example mix some diced apricot into hot or cold cereal, or you can toss some of the dices in salads.

Tart cherries: good for fighting inflammation:

A cup of cherries gives you 52 calories and about 12.5 grms of carbohydrates. According to USDA tart cherries may be good at fighting against inflammation.

Cherries are rich source of antioxidants which helps to fight against cancer, heart disease and other diseases as it has been noted in review published in issue of Nutrients in March 2018. So include tart cherries in your diet.  

You can purchase cherries as fresh, canned, frozen or dried but in case of canned product make sure to check the label as processed fruits contains extra added sugar, which can hype blood sugar level.

Kiwi: Zesty green fruit:

Kiwi

Kiwi is quite popular for its unique exotic taste and texture and has fuzzy brown peel hiding in it zesty green fruit. According to USDA kiwi contains about 215 mg of potassium, 64 mg of vitamin C and 2 grams of fiber which makes it powerhouse.

One average size kiwi carries 42 calories and 19 grams of carbohydrates. With all these nutritious detail kiwi can be added to your diabetic friendly diet.

Peaches: sweet and juicy:  

Peaches

Peaches full of fragrance are sweet and juicy treat and they can also include in your diet which is friendly for diabetics. They are not only juicy but full of energy and minerals. According to USDA medium size of peach contains 59 calories and 14 g of carbohydrates.

Peaches also contend vitamin C 10 mg which is 11 % of you daily requirement of vitamin C and helps in boosting immunity. Peaches are the rich source of potassium containing 285 grams of potassium which is helpful in boosting metabolism, maintaining blood pressure your keep your heart healthy.

Peaches are sweet juicy and delicious on their own self or they can be consumed by tossing into ice tea. When you feel cravings for diabetic friendly snack, make a smoothie by adding peach slices with low fat buttermilk, crushed ice and for enhancing flavor add a pinch of cinnamon or a slice of ginger.

Pears:

Pears

Pears are rich source of fiber (5.5 grams) and a good choice the diabetic patient’s meal plan. After adding in various recipes they improve the texture and flavor of the food.

They are known for the snack and can be added to like spinach salad or you can have them simply slicing them.

They are also enriched with vitamin K so make sure to add them in your diet as fresh or you can store in refrigerator.

So choose any of the above fruits and keep yourself healthy.

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