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Fruit for diabetes that is worth consuming

Many consider that for diabetics, eating fruit for diabetes is a bad idea. Fruits are often prohibited for consumption by diabetics because they contain sugar.

In fact, sweetness and the element of glucose in fruits come from natural sugars and have a low glycemic index. The glycemic index is an indicator of how fast food consumed increases blood sugar levels in the body. In addition, the fruit is suitable for consumption by diabetics because it contains various nutrients, such as vitamins, minerals, and natural fibers that play an important role in the body's metabolism.

Fruit is a better quantity of carbohydrates than vegetables. Another advantage is the low fat and sodium contained in fruits. Although there is one exception, namely in avocados, because these fruits have high fat and calories.

This is a Good Fruit List for Diabetics

With a low glycemic index, fruit is good for diabetics because it raises blood sugar levels slowly. This helps the body to better manage changes after meals. The following is a list of fruits for diabetes that can be selected.




Apple

The old saying that consumption of one apple a day can keep someone away from a doctor is not without reason. Low in calories and carbohydrates, contains fiber, and a reliable source of vitamin C is part of a row of good apples. In fact, the skin from the fruit for diabetes also contains antioxidants.

Orange

Oranges are a source of vitamin C. So rich, one orange is enough to meet the body's daily needs for this vitamin. Oranges also contain folate and potassium which can help normalize blood pressure. This fruit deserves to be an option for diabetics because of low carbohydrates and calories.

Guava

This simple fruit turns out to have diverse nutritional content. Medium-sized guava contains 3 grams of fiber, 37 calories, 5 grams of carbohydrates, and has a low glycemic index. Guava is also rich in vitamins C, A, magnesium, potassium, and copper which are good for preventing body cell damage.

Cherry

High in potassium and contains antioxidants to make cherries worthy of being a fruit for diabetics. Because of the content, cherries have a positive impact on the immune system of diabetics. In fact, canned cherries commonly used as tart cake decorations are still considered safe for diabetics provided they are not packed with excess sugar.

Pear

Besides being low in carbohydrates, pears are a food source that is supported by high levels of fiber and potassium. This is enough to make pears as one of the fruit diet choices for diabetes. Besides being able to be consumed directly, adding this fruit to salad or salad is a healthy choice.

Kiwi

Kiwi contains potassium, fiber and vitamin C. One kiwi fruit contains 56 calories and 13 grams of carbohydrates. You can make kiwi one of the fruits you consume safely.

Apricot

One apricot contains only 17 calories and 4 grams of carbohydrates. Four apricots are equivalent to half of the requirement for vitamin A per day.

This fruit is also rich in fiber which is good for weight loss for diabetics.

Strawberry

This fruit has a high fiber content. Strawberries are good for consumption without being processed first, so that vitamin C can be obtained optimally. Another useful benefit of strawberries from fruit for diabetes is its ability to improve insulin sensitivity so that the body can regulate sugar levels better. However, the benefits of strawberries in people with diabetes still need to be studied more deeply.

Although the fruits above are good for diabetics, try to consume them without added sugar. Eat fruit that is still fresh or frozen. Fruit for diabetes can also be consumed in the form of juice, but must be full of fruit, without other additives, such as sugar or milk.





References

References

Paquette, et al. NCBI (2017). Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: a parallel, double-blind, controlled and randomised clinical trial. The British Journal of Nutrition. 117(4), pp. 519–531. American Diabetes Association (2016). Making Healthy Food Choices. Fruits. Diabetes UK. Myth: I can't eat fruit if I have diabetes.


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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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