Diabetes and Fruits

Many diabetics often question what fruits are good for diabetics to eat in large quantities. A majority of diabetics stay away from eating fruit totally because they misunderstand and are afraid of fruit having high content of sugar. But, there are a bunch of fruits that diabetics can enjoy that have no notable affect on blood sugar levels.

Foods especially fiber rich fruits are great to eat for diabetics as they have a low glycemic index or (GI) as this do not cause a spike of blood sugar to the degree of those which have a high GI. The basis for this is that fiber slows the rate of absorption for any sugar to the blood system. Fruits which are fiber rich are fruits with skins which are edible as well as seeds since these are the parts of certain fruit which are most fiber rich. Fruits which are elevated in fiber together with the content of fiber shown in brackets include:

Blueberries (2.7%)
Apples (2.5%)
Pomegranates (3.4%)
Apricots (2.1%)
Pears (2.1%)
Avocados (6.7%)
Kiwifruit (2.1%)

Avocados are not only high fiber; they are a very rich resource of fat which is monounsaturated. American Diabetes Association does advocate a diet which is high in fats which are monounsaturated as this type diet can aid in reducing the complications of diseases which are cardiovascular in nature. These diseases are a common problem in diabetics more than the overall populace. Evidence also shows that diets which are rich in fats which are monounsaturated can improve the control of blood glucose levels.

Those fruits which are elevated in fructose as well as those which have a higher ratio of fructose level to glucose are also very helpful to diabetics since fructose doesn’t need any insulin for metabolization and therefore can be eaten by diabetics who are insulin resistant. Fruits with high fructose include:

Pears
Apples
Mangoes
Guavas

All of these have ratios of fructose to glucose larger than 2. As well as high fructose and fiber levels, the apple has an added benefit for diabetics. Raw apples have high quantities of pectin that extend control of glucose in diabetics, which reduces the insulin needed by as much as 50% in many cases.

Grapefruits are an additional fruit which are good for diabetes. This is because grapefruits promote loss of weight which can in turn help reduce resistance to insulin.

Fruits with glucose amounts which are high should only be eaten in small quantities as they often cause the level of glucose in the blood to spike. But many can be eaten as a part of a diabetic healthy diet. Fruits with high sugar levels include:

Bananas
Grapes
Dates
Watermelon
Oranges

Also fruit juices have a propensity of being stripped of the fibrous pulpy portions of the fruits and consequently they have a tendency to have fiber which is low and sugar which is high. Most fruit juices producers also add extra sugar to the juices so that there are some juices higher in sugar content than most carbonated soda drinks.

Fruits which are dried also are inclined to possess a major effect on blood glucose levels because of content of sugar which is high. Fruits which are canned and packed with syrup are high in sugar and should only be consumed only in small portions or the syrup should be drained before eating. It is more preferable to eat fruits which are packed in their natural juices

Fruits are healthy to eat but for diabetics there are some fruits which are better than others.

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