Fruits That Are Good To Eat If You Have Diabetes

Diabetes mellitus, often referred to as simply diabetes, is a disease that occurs when your blood glucose levels become too high (hyperglycemia). Too much glucose in the blood can damage blood vessels, nerves, eyes and kidneys if left unchecked. Controlling this disease requires an individualized treatment plan that includes dietary modifications, lifestyle changes and oral medications or insulin therapy. Here are 10 fruits you can enjoy if you have diabetes.

Avocado:

Blueberries are packed with vitamins, minerals and antioxidants. They can be eaten fresh or in a variety of other forms like muffins, smoothies and even pasta sauces. Blueberries are great for diabetics as they don’t raise blood sugar levels as much as some other fruits do. They have very low glycemic index (GI) rating of 15 and contain polyphenols that prevent excess insulin from being released by cells. This helps in keeping blood sugar levels under control while also making it great for weight loss!

Strawberries :

A study in 2008 by Chen et al. concluded that grapefruit helped increase insulin sensitivity and decreased plasma glucose in patients with Type 2 diabetes, as well as individuals who were prediabetic. The researchers found that grapefruit worked even better when combined with exercise. [7] Grapefruit contains a number of nutrients known to help improve insulin sensitivity, including flavonoids like naringenin and hesperidin , beta-carotene , vitamin C , fiber , pectin, potassium and folate .

Guava :

Guava contains a lot of dietary fiber that is known to help lower cholesterol and glucose levels. Also, it helps protect against colon cancer and age-related macular degeneration. Guava also contains vitamins such as thiamin, vitamin B6, vitamin C, niacin, folate and pantothenic acid. Moreover, it is low in calories making it easy to incorporate into your weight loss program. A cup of guava fruit weighs 140 grams and each serving supplies 31 calories.

Pomegranate :

Pomegranate is packed with fiber, making it an excellent choice for diabetics who are looking to improve their heart health. Along with helping to lower cholesterol and triglyceride levels, fiber has also been shown to reduce insulin resistance and inflammation. Another benefit of pomegranate is that it contains polyphenols, which have been proven to boost insulin sensitivity by 30 percent in patients at risk for diabetes. One study from Iran looked at over 50 overweight individuals and found that eating one cup of pomegranate juice per day for 12 weeks led to weight loss as well as improvements in blood sugar levels, insulin sensitivity and lipid profiles.

Cherries :

Cherries contain anthocyanins, a potent antioxidant responsible for their deep red hue. Anthocyanins also have anti-inflammatory properties, which can help stave off type 2 diabetes. An animal study published in Phytomedicine found that anthocyanin supplementation reduced blood glucose levels, improved insulin sensitivity and decreased body fat in animals fed a high-fat diet. Add cherries to your smoothie or sprinkle them on top of your Greek yogurt.

Blackberries :

If you’re looking for a sweet treat that also offers plenty of fiber and other important nutrients, blueberries are a fantastic choice. A study conducted at Tufts University found that blueberries can help decrease blood pressure by as much as five points, which is nearly half of what doctors would expect to see when treating hypertension with medications. Berries like blueberries are low on both a glycemic index and glycemic load (two different ways to measure how quickly foods spike blood sugar), so they don’t cause major blood sugar spikes after eating them. In fact, blueberries rank very low on both scores.

Kiwi :

Kiwi’s are rich in Vitamin C, an antioxidant which can help lower blood glucose levels. The fruit is also a great source of potassium, which helps maintain normal blood pressure and balance electrolytes. Like other fruits, Kiwis also contain fiber which slows down digestion, preventing sudden spikes in blood sugar. The high vitamin C content of kiwi helps regulate blood sugar as well as building immunity against infections and diseases. A cup of sliced kiwi contains just 34 calories and about 5 grams of sugar but packs more than 100% daily value for vitamin C. There are around 7 calories per gram in kiwi making it a healthy choice for diabetics.