We all know that the consumption of fruits help fulfill our satiety along with keeping us healthy and nutritious as well. But owing to the sugar content in the majority of these fruits, it is often hard to source fruits for diabetics that won’t hinder or spike their sugar levels to unmatchable levels.
That being said, every person, diabetic or not, wants to acquire good nutrition in their body with the consumption of juicy delectable fruits, don’t they?
So, are fruits a healthy enough option for a diabetic patient? This article is going to focus and let you know about the best fruits for diabetes that you can munch on without having to fret a lot about the consequences.
Are Fruits Good for Diabetes?
Before we proceed further with the answer if or not fruits are a good option for someone suffering from diabetes, let us understand the concept of Glycemic Index (GI) first.
Glycemic Index (R) is commonly referred to a number or digit which is associated with the starch or carbohydrates in a particular variant of food which is an indicative of the effect that the same carbohydrate will have on one’s body after consumption.
That being said, it is believed that the fruits with low glycemic index (R) are good and permissible for people who suffer from diabetes. Since these fruits with Low GI tend to take more time to get absorbed, it has a lower GI which is beneficial in regulating the levels of blood glucose levels in the body.
So, when asked whether or not fruits control diabetes, the question can’t necessarily just be ruled out. There are a few restrictions to the notion but fruits are not something a diabetic patient completely needs to uproot from their diet.
List of Fruits Good for Diabetes
Now that we have got the basic notion out of the way, we need to focus on listing out the fruits that are good for diabetes.
Kiwi is considered as one of the best fruits for a diabetic patient because of its amazing nutritious values and considerably low GI levels. It is categorized under the medium-GI containing fruits which is definitely permissible for consumption in case of the diabetic patients.
Apart from this, kiwi is also loaded with potassium, fiber and a good amount of Vitamin C. The composition of 1 medium sized kiwi fruit comprises 56 calories along with 13 g of carbohydrates which is minimal.
The Glycemic Index (R) of Kiwi fruit is 58.
Jamun, apart from its juicy delectable taste, is also an effective remedy to keep the blood glucose levels in check. It is believed that the compounds in Jamun help convert the consumed starch into energy effectively.
Also known as black plum, it is definitely one of the fruits best for diabetes primarily because of its anti-diabetic (R) properties. That, and it also has a low glycemic index which adds to the list of benefits further.
The Glycemic Index of Jamun or Black Plum is considered on the low side and it consists of 60 Kcal and around 16 gm of carbohydrates.
3. Dragon Fruit
Dragon fruit is a tropical and exotic fruit that is primarily grown in Mexico, part of Southern America and even Costa Rica and some adjoining countries.
It is considered as one of the most effective fruits for diabetics (R) because of its high levels of fiber in it. The high levels of fiber in the fruit help regulate the sugar levels in the blood and that too effectively. It is also beneficial for subsiding the sudden sugar spikes that one might experience when they consume something with a high GI.
Even though the exact GI is not clearly known, it is considered to be categorized under the low GI fruits categories.
4. Star Fruit
Star fruit is considered as one of the fruits low in sugar for diabetes. Because of an array of vitamins and minerals that this fruit consists of, it is accounted as one of the best fruits that can be eaten for diabetes (R).
That being said, it is also believed that the consumption of star fruit is considered harmful for people who suffer from diabetes nephropathy. It can worsen the condition, so stay wary of the same.
It is loaded with amazing dietary fibers, folates, Niacin, Vitamin A and C, Sodium, Potassium, Magnesium, Phosphorus, Zinc etc. which altogether prove beneficial for the overall regulation of the glucose levels in the body.
Many diabetic patients are always skeptical about the consumption of fruits because of its resultant effect in spiking the blood sugar levels. That being said, it is believed that there are an array of fruits that are good for diabetes and are actually beneficial in regulating the glucose levels because of their amazing constituents, ranging from vitamins to minerals and dietary fibers too.
Apples, because of their high content of polyphenols and fibers, apples are considered as one of the best fruits for diabetic patients. There even have been studies that showcase that the consumption of cloudy apple juice does have effects in regulating the glucose levels in diabetic rats. Although the results are not that promising, it definitely accounts for something, doesn’t it?
The Glycemic Index (R) of Apple is 40 which categorize it as a fruit with a low glycemic index.
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The primary mode of action in which avocados effectively help combat the excessive glucose levels is basically because of its own constituents. In comparison to a medium sized apple which consists of 25gm of carbohydrates, an avocado consists of 17gm of carbohydrates.
This should be more than self-explanatory as to why avocado (R) is considered as one of the ideal fruits that are good for diabetes.
The Glycemic Index can’t exactly be calculated because of such low levels of carbohydrate in it. Nevertheless, it is considered to be under the low glycemic levels which is what makes it one of the most favourable fruits that control diabetes.
The consumption of banana n relation to blood glucose levels and diabetes has a very conundrum effect. While the high carbohydrate content is bad for a diabetic patient, the high fiber content of the banana is beneficial in resisting excessive spikes in the sugar levels which is definitely beneficial.
With everything aside, it is not one of the best fruits for diabetics because the overpowering concentration of carbs in this might provoke the unprecedented increase of the blood glucose levels.
If you are eating the banana in considerable quantities and not gobbling them down, there are chances that the fibers in the banana (R) can be very beneficial for your body’s overall metabolism.
The Glycemic Index of the banana ranges from 42 (R) to 62 (R) which places them in the low or medium GI levels. The levels vary depending on the ripeness of the banana.
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The consumption of cranberry juice has been regarded as one of the best ways to keep the risks of Type-II diabetes along with heart diseases at bay. Experts suggest that drinking of two glasses of the natural and unsweetened version of the cranberry juice can have amazing effects on maintaining the glucose levels (R) in the body.
Apart from this, even the consumption of a handful of dried cranberries can be very beneficial for diabetic patients. It is also because of its low glycemic index that it is considered as one of the best fruits for diabetes.
Cranberries boost the overall glycemic and insulin responses which is definitely an added bonus for people suffering from diabetes. The Glycemic Index (R) of Cranberry Juice is 56.
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The primary factor that one needs to be aware of in a diabetic diet is to maintain a balance between the nutrients that you are consuming; especially making sure that the carbohydrate is eaten in considerable amounts. If you are opting for fruits for diabetics, the strawberries definitely account for one of the best in the lot.
Strawberries have a low GI which makes them release the carbs in a slow pace, thus, prohibiting spiking the glucose levels (R) in the body all at once. Not just that, even the carbohydrate content of strawberries is considerably low. A completely full bowl of strawberries contains 11 gm of carbohydrates and around 3 gm of fibers.
The Glycemic Index of strawberries ranges from 29-77 (R) depending on the way it is being eaten.
Blueberries too have a characteristic benefit in combating the high levels of glucose in the body. It prohibits the sudden spikes in the level of glucose levels in the body because of the vivid presence of antioxidants and dietary fibers in them.
Blueberries, or any form of berries, for that matter, is considered as a superfood for diabetes (R). If you are making a list of fruits for diabetics to eat, the strawberries definitely make it to the top of the list.
The Glycemic Index (R) of blueberries is 53 which are considered as low GI.
Blackberries are probably one of the best fruits for diabetic patients amidst all the other variants of berries. If you have been wondering why, the primary reason is because of its amazing anti-hyperglycemic effects (R) on the body.
In simple terms, it is effective in lowering down the excess glucose levels in the body effectively. Not just that, blackberry also has a promising effect on the maintenance of the insulin resistance (R) of the body along with regulating the balance of glucose tolerance in the body.
The Glycemic Index of Blackberry is 25 which is considered to be under the category of low GI foods.
With every mode of speculation that litchi or lychee is not at all permissible for consumption by a diabetic patient, it is not exactly the truth. While a moderate sized bowl of litchi sure does contain around 29 gm of carbohydrate, you can eat it in moderate quantities to avoid spiking your glucose levels up the chart.
Not just that, it is also believed that the consumption of litchi can effectively combat the inflammation along with the oxidative stress (R) that come as a side effect of diabetes. If you are planning of consuming lychee in any form, be it the fruit or even the extract, consult a doctor first.
The Glycemic Index (R) of lychee or litchi is 57 which put it under the medium GI food types.
13. Passion Fruit
If you weren’t aware why passion fruit (R) is considered as one of the best fruits for diabetics, it is primarily because of the low glycemic index along with the high fiber content (10.4%).
Not just that, the high levels of pectin, which is a soluble dietary fiber, has beneficial effects in satisfying your satiety quickly. This ensures that you end up eating less in comparison to what you would have normally eaten. The good combination and fiber and low calories contribute to keeping the blood glucose levels in check as well.
The Glycemic Index (R) of Passion fruit has not exactly been traced in numbers but is considered to be part of the low GI category which in itself should be more than self explanatory.
Grapefruit is considered as one of the most effective, if not the most, fruits that are good for diabetes. The juice of grapefruit effectively regulated the levels of insulin resistance (R) in an experiment conducted on rats. This experiment was conducted without keeping a standard diet.
Not just that, the eating of grapefruit also impacted metformin (R) like properties, which is anti-hyperglycemic, and helps in gradually lowering the levels of spiked glucose in the body. This is one of the primary reasons why it is considered as one of the permissible fruits that one can eat in diabetes.
The Glycemic Index (R) of grapefruit is 25 which is on the lowest range of the GI.
Grapes are loaded with amazing dietary fibers which are what makes this fruit one of the most favourable fruits that control diabetes. The high fiber content is exactly what aids in lowering the levels of spiked glucose in the blood.
It also has a low GI level which further contributes to being a suitable match for the consumption of diabetic patients because of the fact that it doesn’t promote a sudden spike in the levels of glucose in the body but does so in a very gradual way. It is effectively considered to regulate the glucose levels in Type-II diabetes (R).
The Glycemic Index (R) of Grapes is 43 which is considered under the low GI food category.
Much like a few other mentioned fruits that are good for diabetes in this article in the previous sections because of their low Glycemic index, even Guava falls under the same category. It is characterized as one of the most beneficial options in fruits for diabetics (R).
Apart from this, guavas are also rich in dietary fibers which are what makes it one of the best options to relieve the signs and symptoms of constipation.
Being categorized under the category of fruits with the lowest GI, it is definitely one of the amazing options of fruits best for diabetes (R). It helps combat the symptoms of Type-II diabetes every effectively.
While there are several floating misconceptions encircling the consumption of pomegranate in diabetes (R), moderation is the key when it comes to the consumption of this fruit.
Even though the concentration of carbohydrate is predominantly a good concentration, doctors suggest eating the seeds or even the juice in permissible quantities. The primary reason why it is considered as one of the best fruits for diabetes is because of the fact that the carbohydrate in this fruit is not free but tightly bound to the phenolic antioxidants present in the pomegranate.
It was found that it didn’t change the blood glucose levels abruptly which is exactly why the consumption of this is not a very bad option, even for diabetic patients. It is beneficial for patients suffering from type-II diabetes (R).
Watermelon has a very controversial take as being one of the fruits for diabetics (R). While some believe that it is okay for consumption by the diabetes patients, some tend to be wary of it.
The primary reason why watermelon should be eaten in moderation is because of its high Glycemic Index (R) of 72 which implies that it is on the high GI list.
This is a point of caution because of the fact that fruits with high GI often tends to release the carbohydrates in a faster rate after consumption which poses threats of a sudden rise in the blood glucose levels. That being said, study (R) does claim that it showcases anti-diabetic properties in the body too (when eaten in moderation).
Peaches, even with the misleading sayings, are actually not bad for people suffering from diabetes. These account for one of those fruits that can be eaten in diabetes because of the fact they have a very low glycemic index that ranges from 28 (R) to 56 (R), depending on the size of the fruit.
Apart from all of this, the peaches are also loaded with beneficial potassium, fibers and Vitamin A and C. All of these nutritional benefits along with the lowered levels of Glycemic Index make it an ideal fruit for diabetics.
Yet another amazing fruit best for diabetes is oranges. The pulpy and citrusy content of the fruit is beneficial in keeping the blood glucose levels in check. Apart from having a considerably low GI, they are also loaded with amazing dietary fibers and Vitamin C which have antioxidative properties on the body.
Eating oranges may even help in preventing the risks of diabetes in an individual. If you are diabetic, try and eat the oranges rather than drinking the juice because that tends to spike the glucose levels abruptly.
The Glycemic Index of Oranges ranges from 31 (R) to 51 (R) depending on the size of the fruit and the ripeness.
Papaya is considered as one of the best fruits for diabetics primarily because of its amazing antioxidant properties and content of dietary fibers in it.
It is very beneficial to combat the shortcomings that come along with the signs and symptoms of diabetes (R). Heart and nervous damage are two of the most common problems that the majority of the diabetes patients face on a day to day basis.
The high concentration of the antioxidants in the papaya is what aids in coping with these excessive problems associated with diabetes (R).
The Glycemic Index of Papaya is 60 (R) which is definitely a bit on the high side so make sure that you are consuming it in moderation to not aggravate the situation.
Cherry fruits contain a special kind of compound in them known as anthocyanins which have beneficial effects in regulating the levels of insulin in the body. Consumption of cherries (R) can effectively keep the levels of insulin in check.
These small and round red tart and sweet are best fruits for diabetes (R) because of their composition. The glycemic index in cherries is considerably high but the overall glycemic load is very less in comparison because people end up eating a small portion of cherries and something all at once.
Majority of people often condone the eating of fruits if they suffer from diabetes thinking that the natural sugars in the fruits might result in spiking the levels of blood glucose which can affect them negatively.
What they fail to understand that there are a set list of fruits for diabetics to eat that doesn’t contribute to their body functions negatively, rather quite the contrary and Pears (R) make a good place for themselves in the list as well.
Pears, even though they taste exceptionally sweet, don’t necessarily contain a hefty quantity of sugars in it which is what makes it a favourable option for consumption (R), even if you are suffering from diabetes.
The Glycemic Index of Pear ranges from 33 (R) to 42 (R) depending on the size of the fruit.
Apricots account for being yet another amazing addition to the list of fruits for diabetics to eat owing to their amazing fiber content and a good proportion of Vitamin A in it.
If you want a breakdown, it is believed that one medium sized apricot (R) consists of 17 calories and just 4 g of carbohydrates. You can easily consume 2-4 apricots in one go without worrying about the excess consumption of carbohydrates.
One good thing about apricots that makes it one of the best fruits for diabetics is because of the low Glycemic Index which ranges from 34 (R) to 57 (R) based on the size of the apricot.
Plums might exactly not have very pronounced benefits in curing diabetes but the same can help prevent the risk of diabetes that can happen due to lifestyle issues like obesity or even heart related illness.
Apart from all of this, plums are a favourable option as one of the fruits low in sugar for diabetes because of its considerably low GI which ensures the fact that there are no sudden spikes in the blood glucose levels upon the consumption of these.
The Glycemic Index of Plums ranges from 24 (R) to 53 (R) based on the size and ripeness of the fruit.
Fruits for diabetics are not taboo. It has been an imbibed misconception that people suffering from diabetes should completely stay away from fruits because the sugars in them can aggravate the situation. Well, it is wrong. When it comes to eating fruits by the diabetic patients, moderation is always the key.