My mother is diabetic and I have been struggling in the past to choose the right fruits that have low sugar content until I came across an informative write-up. So sharing the same through this post.
Fruits are perfect snack which is rich in fiber and nutrients but some do contain naturally occurring sugar in high volume, so you should carefully choose the right fruits. Let’s see some of the best fruits for diabetics.
Blueberries have low sugar content with approximately 10 grams per 100 gram of fruit. However, the good part is that it contains 2 grams of fiber, which minimizes the effect of sugar.
In general, if you consume 10 gram of a sugar candy bar that may spike your sugar level, but the same logic does not apply to 10 grams of sugar from fresh fruits. Apart from this, blueberries also provide a host of other good antioxidants and nutrients to the human body.
As per a research on 187, 00 people in over two decades, it was found that those who consumed blueberries had the lowest risk of diabetes compared to those who ate less. You can add blueberries to your regular diet as snacks or as a salad with your meal.
If you love that tangy taste then go for strawberries, which contain just 5-gram sugar per 100 gram of fruit. Strawberries are considered a great choice for diabetic patients.
They are rich in vitamin C including fiber, folate, and manganese. If you can consume at least 100 gram of strawberries daily, your 98% vitamin C requirements will be fulfilled. You can add this fruit to your breakfast to start your day with a healthy note.
Blackberries are also a type of berries that are good of diabetics as these are low in sugar and contains 5 grams of fiber, per 100 gram of fruit. This also proves useful for type 2 diabetes issues such as weight management and high LDL cholesterol.
Slightly higher than berries, grapes contain 16 gram of sugar per 100 gram of fruit. According to research, those who ate more grapes had 12 % lesser chance of acquiring diabetics compared to who don’t or ate less. Grapes contain Polyphenols, which had proven effective in lowering blood sugar levels. You can replace your high sugar snack such as flavored yogurt or chips with grapes.
I am sure, you have heard the saying ‘An apple a day keeps a doctor away.’ Apple is a great food for diabetics’ patients with 10 gram of sugar per 100 gram of apple. Along with it, the fruit contains 2 gram of fiber. In addition to being good food for diabetics, Apple is also known to reduce the risk of stroke, which is a great risk factor for diabetes patient.
According to research conducted on 75,000 people, it was noticed that those who ate less apple had higher chances of strokes compared to those who ate most. Apples are not only tasty but also easily available and quite affordable to your pocket.
Many people have the misconception that watermelon contains high sugar but they are wrong as per 100 gram of the fruit only has 6 grams of sugar, which makes it an ideal food for people with high sugar level.
Watermelon contains lycopene. This phytochemical has proven effective to improve insulin sensitivity, reduce blood sugar and decrease the risk of type 2 diabetes. However, you need to be sure how much to consume as being a light food, people often consume more than they should.
Avocado is considered one of the best fruits for diabetics. Surprisingly it contains zero sugar content but 7 grams of fiber per 100 gram of fruit. It has healthy monounsaturated fats, which improves the insulin sensitivity in the body. The fruit is great in salad and can be eaten as a part of your snacks.
Whole Fruits are the Best Fruits for Diabetics
Low in calories, high in fiber and lots of important nutrients, whole fruits are best for fruits for diabetes. Nowadays people tend to eat fruits canned with added sugars or syrups. Always abstain from such practices as you may contribute to add more sugar to your body.
Even packed fruit juices should be avoided as they contain unnaturally concentrated sugar. However, if you want to have fruit juices, prepare it at home. It may be time-consuming but you will have something healthy at the end of the day.
It is also important for you to monitor the blood glucose level of you or your loved ones at regular intervals to prevent any untoward incidents.
You can read another informative blog on diabetics 'How to cut down your daily sugar intake'
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