Fruits for Diabetics: Health Benefits

Fruits for Diabetics

Fruits for Diabetics

Fruits are to be consumed in moderate amounts by diabetic individuals. Fruits contain a type of simple sugar molecules called fructose, which is unsuitable for diabetics. Fructose is easily metabolized by the body, which leads to a sudden rise in blood sugar levels. However, there are certain benefits curved out of consumption of fruits by diabetic individuals. Fruits, which are considered low in their glycemic index are ideal for consumption by diabetics, as such fruit

The correct choice of fruits for diabetics

Fruits provide some essential nutrients, required for proper physiological functioning. Fruits offer some necessary antioxidants, minerals, and vitamins, which make fruits for diabetics suitable for regular inclusion in the diet; though, diabetics should keep a check on consumption of starchy and sugary foods.

Berries

Berries supply necessary vitamins, fibers, and antioxidants; they are a good inclusion in the diabetic diet. Berries are considerably low in their glycemic index, thus exerting minimal effects on blood glucose levels. A diabetic can alter his/her choices of berries every day, choosing from a wide range of berry species, such as raspberry, blueberry, blackberry, strawberry, cranberries etc. A diabetic can have a full small cup of berries every day.

Plums and pears

Plums and pears, being low in glycemic index are fruitful additions to the diabetic diet. Only fresh plums and pears are to be consumed by diabetics, and not the dried ones (prunes).

Avocados and peaches

Fresh avocados and peaches will be healthy additions to the diabetic diet. These fruits are rich in fibers and antioxidants and are quite low in their glycemic index.

Citrus fruits

Citrus fruits, such as tangerines, oranges, and grapefruits are rich in Vitamin C and fibers. Vitamin C positively influences the immune system. These juicy fruits are low in glycemic index and hence, are ideal to be included in the diabetic diet.

Reasons to include fruits in the diabetic diet

There are certain reasons to why fruits for diabetics are considered healthy. Fruits are rich in vitamins and minerals; scarcity of a single type of essential vitamin in the body may develop nutritional disorders. Essential vitamins strengthen the immune system and help organs to stay active. Fruits also supply fibers, which are essential cell contents and help in smooth bowel movement. The antioxidants supplied by fruits help in cleansing and removal of toxins.

Concerns about consumption of fruits by diabetics

Diabetics should only consume fruits, which are low in glycemic index. Fruits should be consumed at moderate levels and regularly. Diabetics should not consume fruits at the empty stomach and preferably have fruits after a meal; it will prevent the sudden rise in blood sugar level after fructose enters the body; cells would then be already occupied with other nutrients and thus, metabolize fructose slowly. Only fresh fruits and fruit juices are to be consumed. Fresh fruits are the best option, but if frozen fruits are chosen, then it has to be healthily frozen and not by dipping into sugar syrups. Canned fruit juices are not recommended, as they contain sweeteners and added preservatives.

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