Top 19 Good Fruits For Diabetics And High Blood Pressure

fruits for diabetics and high blood pressure

Updates: 06/15/2024

Many people think that diabetics have to avoid many foods, including different fruits. However, there are super healthy 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 19 good fruits for diabetics and high blood pressure. Let’s check out these fruits to control your blood sugar and cure diabetes naturally.

19 Good Fruits For Diabetics And High Blood Pressure Revealed!

1. Apples

(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.

fruits for diabetics indiaA 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.

2. Grapefruit

(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.

fruits for diabetics list

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.

Alternatively, you can choose healthy drinks that help control glucose in blood. Boost Glucose Control nutritional drink is the best choice for anyone with diabetes.

3. Grapes

(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.

4. Berries

(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.

5. Oranges

fruits for diabetics and cholesterol(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.

6. Cherries

(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.

7. Plums

fruits for diabetics patients

(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.

Alternatively, you can choose healthy drinks that help control glucose in blood. Boost Glucose Control nutritional drink is the best choice for anyone with diabetes.

8. Guavas

(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.

9. Pears

(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.

10. Kiwi

fruits for diabetics to avoid(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.

11. Prunes

(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.

12. Mangos

fruits for diabetics to eat

(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.

Alternatively, you can choose healthy drinks that help control glucose in blood. Boost Glucose Control nutritional drink is the best choice for anyone with diabetes.

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.

14. Peaches papaya

(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.

15. Blueberries

Blueberries contain both insoluble fiber (it flushes fat out of the system) and soluble fiber (it slows down the emptying in your stomach and enhances blood sugar control). In a research of the USDA, people who consumed ½ cups of blueberry juice/ day for 12 weeks reduced their blood glucose levels, decreased depression, and increase their memories. These researchers write the outcomes to anthocyanins in the blueberries, a natural chemical that reduces fat cells and encourages the release of adiponectin, a hormone regulating blood glucose levels. Improving adiponectin levels can assist in maintaining blood sugar low and enhance our sensitivity to insulin.

16. Watermelon watermelon

Most people believe that watermelon is not good for diabetes because it has a large amount of sugar in content. However, it is a misconception. It can help prevent diabetes. The natural sugar involved in watermelon will be converted into energy. The blood glucose levels will be reduced thanks to the carotenoids in watermelon. Watermelon also limits the production of free radicals that do harm a diabetic patient. In addition, it has “Lycopene” which is an antioxidant and thwarts the risk of blood glucose.

Watermelon hardly has fat and cholesterol. It is profound sources of nutrients that can be vital for diabetic patients’ health. Vitamin A, B6, C, and potassium are also included in watermelon. A glass of watermelon contains a bit of fiber, which is beneficial for cholesterol control and digestive health.

17. Avocados

Avocados are unquestionably beneficial for avoiding diabetes complication and issues related to the cardiovascular system. When you suffer from diabetes, you may be looking for methods to replace the saturated fat in you daily diet with more carbohydrates. Avocados will provide you with monounsaturated fat. Avocados not only lower your LDL cholesterol, but they also reduce the amount of triglycerides, a type of fat, in your blood.

To estimate the influence of avocado on the blood sugar levels, you may subtract fiber from the sum of carbs for calculating the available carbohydrate content. From California avocado, you can have 2.6 grams of carbohydrates whereas one Florida avocado has 6.8 grams of carbohydrates.

18. Papaya papaya

Papaya has hypoglycemic in the content. It supports your body controlling high blood sugar levels. People regularly eating papaya may have better control over diabetes and may prevent the insulin shots. Papaya can also thwart diabetic heart disease. In comparison to guava and apples, papaya consists of more carotene. Furthermore, enzyme “Papain” in papaya will protect the diabetics against dangerous free radicals.

19. Walnuts

Walnuts are known to reverse diabetes. Walnuts have the polyunsaturated fatty acid known as alpha-linolenic acid, which has the function in lowering inflammation. Scientists found that walnuts have antioxidant, antiviral, anticancer, and anti-high cholesterol actions. The powers will reverse the progression of chronic conditions including diabetes and heart disease. In Type 1 diabetes, insulin is not manufactured in your body meanwhile in Type 2 diabetes, your body does not create enough insulin or maybe cells become opposed to insulin. That, in turn, results in chronic high blood sugar rates that boost the risk of heart disease, obesity, and kidney failure. Eating walnuts will bring about fundamental effects.

These are totally 19 good fruits for diabetics and high blood pressure 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.

As always, your comments and feedbacks are welcome! If you like this blog, share it!

Alternatively, you can choose healthy drinks that help control glucose in blood. Boost Glucose Control nutritional drink is the best choice for anyone with diabetes.

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