15 fruits that every diabetic should eat !!!!

Hi today we will be discussing about the fruits that a diabetic person should include in his diet. This is among the most asked question that what fruits should I have, will this fruits made my blood sugar level to rise or not. So today we will be having at the fruits which are benefical for you if you are a diabetic.

**Not only its about particular fruit but you should take some of other precautions as well:

1.   Always eat fruits that are fresh, local and in season.

2.   Eat fruits that have a low glycemic index.

3.   Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack.

4.   Fruits with high glycemic index should be eaten only in moderation.

5.   Eat fruits with some nuts and olives to balance the glycemic load.

6.   Sprinkle fruits with cinnamon which is very helpful in balancing blood sugar levels.

7.   Grind whole flaxseeds in a coffee grinder and sprinkle over fresh fruit to balance sugar levels.

8.   Never consume fruit juice as it's robbed of all the fiber and would spike blood sugar levels.

9.   Diabetics should not eat cooked fruits always eat raw fruits to reap the benefits.

**On what basis should I select which fruit to eat ??

For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the Glycemic index (GI).

GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.

High GI foods are absorbed faster than medium or low GI foods.

Glycemic load (GL) takes into account the GI of a food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.

People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.

The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.

Now let us discuss about what are the best 15 fruits for diabetes which can be included by the diabetic person in their diet.

1. Blackberries

Blackberry! These dark-coloured berries are very high in antioxidants and fibres but luckily, they are low in sugar. They just have 7 grams of sugar per cup. So, go and have them!

2. Pomegranates

Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases. So feel free to enjoy these red pearls with such powerful phytochemical compounds.

3. Oranges and other citrus

Enjoy this vitamin C rich juicy treat without any worries as it won’t hike your blood sugar levels! The pulpiness of oranges and grapefruit provide a great source of fiber. To maximize this, make sure to eat the whole fruit rather than drink just the juice.

 A medium orange has only 12 grams of sugar and just 70 calories! It also contains potassium and folate which helps in normalizing the blood pressure. The average orange has a GI score of 40 while unsweetened orange juice has a GI score of 50.

The citrus with the lowest GI score is grapefruit. With a score of 25, grapefruit has one of the lowest GI scores of all fruits.

4. Raspberries

With a surprisingly low amount of sugar, this fruit is the best for satiating your sweet tooth! One cup of raspberries contains only 5 grams of sugar and loads of fibres, yes, that’s true! So, this berry will make you feel full for long hours and won’t even increase your glucose levels!

5. Kiwis

Who doesn’t like the sweet and sour taste of kiwis? These fuzzy green fruits are rich in vitamin C and have a very low amount of sugar. With just 6 grams of sugar per fruit, this fruit indeed deserves a place in your daily diet!

6. Avocados

Avocados are naturally low in sugar, with just 1 gram of sugar per fruit, avocados are very healthy for diabetics. They also lower the level of bad cholesterols in the body that helps in protecting the heart.

7. Peaches

Of course, they are very sweet in taste but you will be surprised to know that they are not at all a sugary fruit! A medium sized peach contains only 13 grams of sugar, so, reach for a juicy peach whenever you crave for sugar!

8. Plums

These delicious purple treats are great for everyone including those who have diabetes! Yes, that’s right! With only 7 grams of sugar per fruit, this sweet treat can be enjoyed at any time of the day!

9. Apples

Apple juice is full of sugars, we agree, but, if you change the way you consume it and have it as a complete fruit then, you will only get 19 grams of sugar. So yes! An apple a day can really keep the doctors away!

10. Watermelons

The favourite summer fruit of almost everyone, watermelon, is very hydrating in nature as well as it has only 10 grams of sugar per cup. As a bonus, you also get a lot of iron if you eat this delectable fruit!

11. Guava

It's a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes.

12. Cherries

Cherries like blueberries contain anthocyanins that pump the cells insulin production by 50%. The day is not far when anthocyanins might be the building blocks for new diabetes treatments. So include cherries as a part of your healthy diet.

13. Papaya

Natural antioxidants within the fruit make papaya a great choice for diabetics. Diabetics are prone to many ailments, including heart or nerve damage caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage for a better and longer life span.

14. Strawberries 

Strawberries have low- glycemic index hence it's slowly released in the blood stream as glucose. It can also improve immunity, has cancer fighting ability and increases metabolism, which in turn helps you lose weight.

15. Pears

You can eat pears if you have diabetes, as long as you keep your portions in mind and eat them along with other nutritious foods. Pears may satisfy your need for something sweet while also providing nutritional benefits.

Note: All the above-mentioned fruits are great for people with diabetes but always keep in mind that the serving size matters! So, if you want to stay healthy and don’t want your blood glucose levels to rise then, remember that moderation is always the key to a good health!

So this was the list of the fruits a diabetic person can have. Hope you are satisfied with the answer to the question “What fruits a diabetic person can eat?”

I will also be giving a article on what fruits a diabetic person should avoid. Make sure you follow us for more such articles.

Follow for more information. You can mail at………. https://diabetesexperienceindia.blogspot.com/ for any query.

Understand Diet For Diabetes Before You Regret.

Hi as in last blog I have said that we will discuss about the food/diet that we as a diabetic should have. If you have not read the last article where I have given the brief about how to manage diabetes you can check it out here https://diabetesexperienceindia.blogspot.com/2020/05/15-common-mistakes-everyone-makes-in.html .

So now let’s start the discussion .

First question that comes to mind is how important the diet is for a diabetic person??

As we all know diabetes is not curable it can only be controlled and one of the most important factor is having a proper diet that is healthy for you. Diabetes can be well managed with healthy eating, combined with regular physical activity and weight management. If you have diabetes, it is recommended that you follow a healthy eating plan based on plenty of vegetables and legumes (such as chickpeas, lentils, low-salt baked beans and kidney beans). Include some high-fibre carbohydrate foods such as wholegrain breads and cereals and fruit, as well as some lean protein sources and reduced-fat dairy products. Reduce your intake of saturated (unhealthy) fat and added sugars, and choose foods low in salt.  Reducing the serving size of your meals can also help you to maintain a healthy body weight and allows for better blood glucose management. It is recommended that you see a dietitian who can work with you to develop a healthy eating plan that is just right for you.

Healthy eating and diabetes

1.   If you have diabetes, healthy eating can help you to:

2.   maintain general good health

3.   better manage your blood glucose levels

4.   achieve target blood lipid (fat) levels

5.   maintain a healthy blood pressure

6.   maintain a healthy body weight

.

Physical activity and diabetes

Along with healthy eating, physical activity is important. Be as active as possible in as many different ways as possible. Aim to do at least 30 minutes of moderate intensity physical activity on most, if not all days of the week. A regular half-hour of physical activity can help to: 

1. lower your cholesterol
2. lower your blood glucose levels
3. lower your blood pressure
4. reduce stress and anxiety
5. improve your mood and self-esteem
6. improve the quality of your sleep
7. increase muscle and bone strength.

Basic eating guidelines for diabetes

If you have diabetes, follow a simple healthy eating plan, which includes:

1. Eat regular meals throughout the day. 
2. Make vegetables the main part of your meal. Aim to fill at least half of your plate with non-starchy vegetables or salad at both lunch and dinner time. 
3. You may need to reduce the serving size of your meals and snacks, as eating too much can lead to weight gain and make diabetes harder to manage.
4. Include a small serving of high-fibre carbohydrate at each meal. Examples of high-fibre carbohydrate foods are wholegrain bread, cereals (such as oats, Vita Brits®, All-Bran® and natural muesli), wholemeal pasta, brown rice, quinoa, fruit and starchy vegetables (such as corn, sweet potato and potato). 
5. Choose reduced-fat or low-fat dairy products. Look for those with the least amount of added sugar. Greek yoghurt with fresh fruit is a good choice.
6. Choose lean meats and alternatives, such as skinless chicken and turkey, fish, eggs, legumes (beans, lentils), tofu and nuts.
7. Limit the unhealthy (saturated) fats that are found in foods such as full-fat dairy products, butter, cream, fatty and processed meats, fried foods, cakes, pastries, and foods containing palm oil and coconut oil. 
8. Include some of the healthy (unsaturated) fats like olive, canola or sunflower oil, monounsaturated or polyunsaturated margarines, oily fish, avocado, seeds and nuts.
9. Oily fish is great for heart health. Aim to include oily fish such as salmon (tinned or fresh), sardines, mackerel, herring or tuna at least two to three times per week. 
10. Save baked items like cakes and biscuits, slices and desserts for special occasions.
11. Avoid lollies and sweet drinks (soft drink, cordial, sports drinks, flavoured waters and energy drinks).
12. Don't add salt when you cook or at the table and reduce the use of high-salt foods.
13. Use herbs and spices to add flavour to your food.
14. Limit alcohol to two standard drinks per day, with some alcohol-free days each week.

Carbohydrates and diabetes

Carbohydrates are digested in the body to form glucose in the blood, and this is what your body uses for energy. It is the amount of carbohydrate in your meal that has the greatest effect on blood glucose levels.

By eating regular meals and spreading your serves of carbohydrate foods out evenly throughout the day, you can maintain energy levels without causing large rises in blood glucose levels.

If you take insulin or diabetes medication, you may also need to eat snacks between meals. Check with your diabetes educator or dietitian for advice and information on how to get the right amount of carbohydrate in your meal plan.

  Sugar intake and diabetes

People with diabetes who follow a healthy eating plan can include a small amount of sugar in their diet. However, the sugar should be eaten as part of a nutritious meal. For example, add one teaspoon of honey to plain porridge, include tinned fruit in natural juice and some types of high fibre breakfast cereals with dried fruit, such as natural muesli.

Fat consumption and diabetes

All fats are high in energy. Eating too much fat can lead to weight gain, which may make it more difficult to manage your blood glucose levels and can increase blood fats (cholesterol and triglycerides). The type of fat you eat is also important. People with diabetes have a greater risk of developing heart disease, so try to eat less saturated fat.

Foods high in saturated fat include meat fat, full-fat dairy foods, cream, solid cooking fats (such as butter, lard, copha and ghee), oils such as palm and coconut, and products that contain these fats (for example, fried foods, some cakes and biscuits, and convenience foods).

When you do eat fats, choose mainly:

1. polyunsaturated fats and oils – found in polyunsaturated margarines (check the label), sunflower, safflower, soybean, corn, cottonseed, grapeseed and sesame oils. Also found in oily fish such as herring, mackerel, sardine, salmon and tuna, as well as nuts and seeds
2. monounsaturated fats and oils – found in canola or olive oil margarines, canola and olive oil, and in avocados, nuts and seeds.

Protein consumption and diabetes

The body uses protein for growth and repair. Most people only require two to three small serves of meat or other protein foods each day. Most protein foods do not directly affect your blood glucose levels.

Protein foods include lean meat, skinless poultry, seafood, eggs, unsalted nuts, soy products such as tofu and legumes (dried beans and lentils, chickpeas, four-bean mix, kidney beans, etc.). Legumes also contain carbohydrate, so they may have an impact on your blood glucose levels.

Some sample serves of protein foods that are low in fat include:

·        one cup of cooked split peas, beans, lentils or other legumes

·        100 g of cooked fish or other seafood 

·        65 g of cooked lean red meat 

·        80 g of cooked poultry without the skin

·        two eggs (try poached, scrambled with low-fat milk or boiled rather than fried).

Sample meal plan for healthy eating with diabetes

Choose foods that you like and that satisfy you. Include a small serving of carbohydrate foods in each meal or snack to help manage blood glucose levels. You can eat your main meal at lunch or dinner. 

Breakfast

Some breakfast choices include: 

·        3/4–1 cup of high-fibre breakfast cereal with low-fat milk and one piece of fruit, or

·        1/2 cup natural muesli or rolled oats with either milk or reduced fat Greek yoghurt, or

·        two slices of wholegrain toast – with thinly spread peanut butter, baked beans, grilled tomato with avocado, poached or boiled eggs, ricotta cheese and tomato, or sardines

·        water, tea or coffee. 

Light meal

Some light meal choices include: 

·        one sandwich made with wholegrain bread, or one roll, or six small high-fibre crackers with thinly spread avocado

·        lots of salad vegetables

·        65–80 g of lean meat or skinless poultry or 100 g of fish or other seafood OR two eggs OR 40 g of reduced-fat cheese or 1 cup of cooked legumes (such as beans or lentils)

·        water, tea or coffee.

Main meal

Some main meal choices include: 

·        1/2–1 cup of cooked rice or pasta or one to two small potatoes

·        lots of other vegetables

·        65–80 g of lean meat or skinless poultry or 100 g of fish or other seafood, or one cup of cooked legumes (such as beans or lentils)

·        water, tea or coffee.

Between-meal snacks

Not everyone needs to include snacks between meals. Talk to your diabetes educator or dietitian if you are unsure.

If you do include snacks, select healthy choices such as: 

·        fresh fruit

·        a small serve of reduced-fat natural yoghurt with fruit

·        a glass of low-fat milk

·        one slice of wholegrain bread with toppings such as thinly spread peanut butter, ricotta or cottage cheese and tomato

·        one slice of fruit bread

·        high-fibre crackers with similar toppings as above.

In this article I have discussed about the factor that a diabetic person dhould keep in mind while taking his/her meal.

Although I have discussed majorly all the factors here but some of the concepts like carbohydrate counting are still left so I will be discussing them sooner.

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