Many people think that diabetics have to avoid many foods, including different fruits. However, there are super fruits for diabetics because they provide important minerals, vitamins, phytochemicals and fiber. Some low-carb fruits are also good for diabetics. People who have this disease should care about the ratings of the glycemic index to measure the carbohydrates which are converted to the blood Gl. Scientifically, the suitable glycemic index for diabetics is below 50. The following are the top 14 fruits for diabetics. Let’s check out these fruits to control your blood sugar and cure diabetes.
(Gl: 38, Gl/a fresh apple: 150g:7)
Apples are very high in vitamin C, antioxidants and fiber. Apple pulp and peel contain pectin which helps to detoxify your body and remove harmful waste from the body. Pectin also is high in galacturonic acid that can help diabetics lower their insulin requirements up to 30%. You can eat a fresh apple or toss some slices of apples into a cup of tea and enjoy your breakfast. A medium apple contains about 12 g of carbohydrates and 54 calories. You can eat fresh apples without peeling them because apple peel includes a good source of anti-oxidants that good for digestion.
Furthermore, apples are available throughout any seasons of the year. For containing a large amount of the soluble fiber, apples are fruit good for diabetics. Apples help diabetes patients reduce cholesterol, normalize their blood sugar level and improve their bowel function. Apple is also good at eliminating inflammation in the body and help diabetics beat infections effectively. Besides, apple is rich in anti-oxidants that help boost immunity. Apple also help people treat heart attacks, improve eyes vision and diseases, and reduce dangerous risks of some cancers.
(Gl: 25, Gl/a fresh grapefruit: 110g:2)
Grapefruits are high in vitamin C and soluble fiber. With the Gl rating of 25, this fruit is low in glycemic index. Grapefruits contain flavonoid naringenin that helps diabetes patients balance Gl levels and insulin in blood. Scientific researches show that eating 1 to 2 servings of grapefruit per day to lower the risk of diabetes.
Like a member in the citrus family, grapefruit is a perfect source of natural Vitamin C and a powerful source of antioxidants that boost human body’s resistance against various infections and prevent cells from damages formed by free radicals. Besides, grapefruits also contain a large amount of flavonoid and narigenin that help to increase the body’s sensitivity. Like a low-carb food and an important part of treatments for diabetes, this fruit improves human’s blood circulation, lowers the blood cholesterol and the risk of different cancers.
(Gl: 50, Gl/fresh grapes: 110g: 8)
Though grapes are high in sugar, they are still under the low-carb category. Gapes bring many benefits and this fruit is considered an option for diabetes patients. The fiber of grapes can help human slow digestion as well as nutrient absorption for reducing the effect to blood sugar.
Many kinds of gapes contain super antioxidants and powerful Resveratrol to prevent the narrowing of the arteries and reduce the risk of heart disease. In addition, grapes also contain a large amount of ellagic acid as one of anti-cancer properties.
(Strawberries: Gl: 40, Gl/punnet: 250g: 4)
Strawberries and different berries are fruits for diabetics. They contain Vitamic C, phytochemicals, fiber and folic acid. Berries are low-carb fruits for lowering the glycemic index, reducing the digestion and controlling blood sugar conditions. Moreover, berries are high in anti-oxidants that help to boost the immune system. They help to neutralize metabolism. Antioxidants are also good for eyesight. They work to beat retinal degeneration especially diabetic cataracts and diabetic retinopathy.
3/4 of a cup of fresh berries provide 16 g of carbohydrates and 62 calories, thus people can safely put it in their diabetic diet.
(Gl: 42, Gl/a fresh orange: 200g: 8)
Oranges have a glycemic index of 42. The high Vitamin C and fiber contents of oranges help human normalize blood sugar conditions. Plus, oranges are full of antioxidants which help people re-balance Gl and insulin in blood. Orange is a low carb fruit that helps people control weight effectively. As you know, overweight is one of factors causing diabetes, thus oranges are fruits for diabetics. Oranges are available in all seasons of the year. Therefore, you can enjoy this fruit and treat diabetics safely and naturally. Furthermore, this fruit is rich in B-complex vitamins, Vitamin A and flavonoids such as marijuana and hesperetin help you lower the risk of some common diseases associated with eye problems and skin health. One orange includes 62 calories and 15 g of carbohydrates. You just need to eat a single orange to provide enough Vitamin C for a full day.
(Gl: 22, Gl/a dozen of cherries: 100g: 3)
Cherry is known as a fruit with a low glycemic index at 22. This fruit contains Vitamin C, antioxidants, potassium, beta carotene, iron, magnesium and fiber. Cherries are also high in anthocyanins that help you increase insulin production (up to 50%) for controlling blood sugar levels.
12 cherries provide 12 g of carbohydrates and 59 calories. According to a new study, cherries can help to ease inflammation better than other fruits. People can use fresh cherries and dried cherries. They all work for you to treat diabetes well.
(Gl: 39, Gl/ 2 plums: 100g: 4)
Plum is a well-known source to cure constipation and boost digestive system. However, do you know this fruit is also high in phytonutritents and antioxidants? In fact, one medium plum has the similar amount of anti-oxidants like a handful of berries. Plums also contain various minerals such as fluoride, iron, potassium and vitamins C, Vitamin A and Vitamin E. Remember that the peel of plum contains a lot of anti-oxidants, thus do not peel it away.
(Gl: 20, Gl/ 1 medium guava: 77g: 2)
Guava is a great option for diabetics because this fruit is low in Gl, even lower than cherry. Guavas are high in anti-oxidants and especially fiber and Vitamin C.
(GI: 38, GL/ 1 medium pear: 165g: 8)
Besides containing fiber, pears are high in different Vitamins and minerals, including Vitamin C, Vitamin E, Vitamin B1, Vitamin B2, Vitamin A, niacin, copper, folic acid, potassium, calcium, phosphorous, magnesium and iron. This fruit has a low glycemic index of 38. There are different kinds of pears and Chinese pears are considered a good fruit to cure diabetes by regulating cholesterol, blood sugar and boosting the immune system. People can slice up a fresh pear and mix theses slices into spinach salad to eat.
(GI: 53, GL/ 1 medium kiwi: 165g: 8)
Kiwi is considered an unsung super fruit. This fruit contains Vitamin A, Vitamin C, Vitamin E, flavonoids, potassium, beta carotene and various minerals. According to scientifically proven studies and researches, kiwi can help people prevent numerous diseases such as obesity, heart disease, colon cancer, asthma and protect human DNA from different mutations. Kiwi also contains fiber for controlling cholesterol and blood sugar problems.
One medium kiwi contains about 13 g of carbohydrates and 56 calories. So, kiwi is a good fruit to be included in diabetic diets. Kiwi fruit is available through the seasons of the year and you can enjoy this fruit to cure diabetes naturally.
(GI: 29, GL/ 1 medium pear: 100g: 4)
Containing a lot of soluble fiber, copper, anti-oxidants and vitamin A, prune is one of fruits for diabetics. Fiber in this fruit helps you normalize the blood sugar conditions by reducing digestion. Prunes also support people to lose weight by allowing foods to remain in the stomach longer.
(Gl: 51; GL/ a cup of mango flesh: 4)
Mango is really good for treating diabetes. Mangoes are used to produce diabetes drugs. Similar to oranges, mangoes are high in Vitamin C and fiber. With this fruit, diabetics will normalize their blood sugar levels naturally. Actually, this fruit is a low-carb food so that people can eat mangoes freely.
13. Jambul Fruit
(Gl: 50; Gl/ a dozen of cherries: 100g: 4)
This fruit comes from India. Nowadays this fruit is available in different countries. Scientifically, this fruit can support diabetics in treating their disease. In detail, Jambul fruit helps people control conversion of carbohydrates in pancreas to blood sugar. People can use different parts of Jambul in controlling the blood sugar condition, including leaves, flowers and bark.
(Gl: 42; Gl/1midium peach: 150g: 6)
Peach can be included in a low-carb diabetic diet. This fruit contains a large amount of Vitamin C, Vitamins A, fiber and especially potassium. This fruit will be more delicious if it is included in an iced tea.
One peach provides 4 g of carbohydrates and 17 calories. 4 fresh peaches provide over 70 % of human’s Vitamin A requirement per day. This fruit also contains fiber that good for boosting metabolism. Diabetes patients can mix some diced peaches into a hot cereal or mix some in salad to eat.
These are totally 14 fruits for diabetics I’ve introduced them to you. You can use fruits which are available in your living place to eat and improve your diabetes naturally and safely.
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