Fruits rich in fiber can help promote satiety and curb unhealthy cravings. For individuals with diabetes mellitus, it's important to choose fruits with a glycemic index (GI) of 69 mg/dL or lower; the lower the GI, the better.
1. Grapefruit
Grapefruit is made up of 91% water, rich in vitamin C, has a glycemic index of 25 mg/dL, and contains a high amount of soluble fiber. Grapefruit also contains naringenin - a compound with a natural bitter taste that helps increase the body's sensitivity to insulin. Consumption of half a grapefruit each day can help control blood sugar levels.
2. Strawberries
Strawberries contain a lot of vitamins, antioxidants, and fiber that help patients control diabetes. With a glycemic index of 41 mg/dL and low carbohydrates, strawberries also help diabetic patients curb constant hunger, keeping them energized and balancing their blood sugar levels. Eating about one cup of strawberries each day will be very beneficial for patients.
3. Orange
Oranges are an excellent choice for diabetic patients, while also having positive effects on many other diseases. With its high fiber content, low sugar, and abundant vitamin C and B1, oranges have the ability to control blood sugar levels. An orange is made up of 87% water, and its glycemic index is quite low, at 44 mg/dL. In addition, oranges also help maintain a healthy weight. Consuming an orange every day is a good habit that everyone should adopt and maintain.
4. Cherry
Cherries are extremely beneficial for diabetes due to their low glycemic index of 22 mg/dL, and they are rich in vitamins C, A, B9, antioxidants, iron, potassium, magnesium, and fiber. Moreover, cherries are rich in anthocyanins - a type of antioxidant believed to reduce blood sugar levels and increase insulin production by 50%. Eating one cup of fresh cherries every day will be very helpful in controlling diabetes.
5. Apple
Apples not only have a low glycemic index of 38 mg/dL, but they are also rich in vitamin C, soluble fiber, and antioxidants. Additionally, apples also contain pectin - a substance that helps remove toxins from the body and reduces the insulin requirement in diabetic patients by about 35%.
6. Pear
A pear contains 84% water, a lot of fiber, and vitamins that help control blood sugar levels. Pears are believed to be extremely beneficial for diabetes because they help increase insulin sensitivity in the body and have a low glycemic index of 38 mg/dL. Diabetic patients can eat one pear each day to reduce sweet cravings without causing any significant harm.
7. Late-ripening plums
In addition to being low in calories, plums also have a very low glycemic index, at 24 mg/dL. Thanks to its rich fiber content, plums become an ideal fruit for diabetes and heart disease patients. In addition, plums also help treat constipation for many patients and improve the digestive system.
8. Avocado
The healthy fats and potassium in avocados are very beneficial for diabetes patients. Avocado also helps reduce triglyceride levels and bad cholesterol in the body. Especially, the glycemic index in an avocado is 15 mg/dL, which is very low and very safe.
9. Peach
Peaches are also an excellent suggestion for diabetic patients. Peaches have a low glycemic index of 28 mg/dL, with high fiber content. In addition, the antioxidants and vitamins found in peaches are really good for diabetic patients.
10. Spring peach
This is a less common relative of the familiar peach variety that diabetic patients can also use. The spring peach has a low glycemic index of 30, helping to reduce the risk of type 2 diabetes.
11. Indian Jujube
In the past, this fruit was only known and used in rural areas. However, nowadays, the trâm fruit is quite widely available in urban areas and is recognized as a folk medicinal fruit for treating diabetes. Indian jujube helps improve high blood sugar levels thanks to its low glycemic index of 25 mg/dL. Besides fresh fruit, patients should also consider using powdered Indian jujube seeds.
12. Pineapple
Known for its antiviral and anti-inflammatory properties, pineapple is one of the fruits recommended for people with diabetes. The glycemic index of pineapple is 56 mg/dL, which is considered safe for diabetic patients.
13. Pomegranate
Pomegranate is also an optimal choice. Using this fruit will be beneficial for diabetic patients because it helps regulate blood sugar levels. Pomegranates also have a low glycemic index of 18 mg/dL.
14. Mountain tamarind
This fruit, although bitter and not popular among most people, is very good for diabetes patients because it is rich in vitamin C and fiber. Mountain tamarind has a yellow-green color, a glycemic index of 40 md/dL, and is suitable for daily consumption in the diet of diabetic patients.
15. Papaya
Many nutrients found in papaya make it capable of both controlling diabetes and preventing heart disease. Papaya also contains enzymes that protect diabetic patients against harmful free radicals. With a glycemic index of 60 mg/dL, papaya is a type of fruit that doctors recommend should be included in the diet of diabetic patients.
The above list has suggested virtually all the beneficial fruits that diabetic patients can use. These patients can rest assured that consumption of these fruits will not cause blood sugar imbalance nor exacerbation of their condition. In general, the effects of fruits on diabetes depends on moderate consumption and under the supervision of doctors or registered dieticians.
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Article referenced source: Boldsky.com
