Fruits are always the best thing in any diet because of the vitamins and minerals they contain and phytochemicals and fiber that are wholesome for everyone’s health. But due to the typically high levels of sugar in some fruit, for diabetics, the judgment about what fruit to eat is a little more particular. So let’s answer this mysterious question.
What exactly are the best fruits for diabetics?
One way to find this is to use a glycemic index (GI) model, which shows how fast blood glucose levels rise after a person with diabetes has eaten a particular type of food. It doesn’t take into account the number of carbohydrates absorbed, so it isn’t a catch-all number but works as a bit of a guideline—glucose itself rates as a GI of 100.
In other words, the glycemic index (GI) is a value used to estimate how specific foods raise blood sugar levels. Foods are categorized as low, medium, or high glycemic foods and placed on a scale of 0–100. The lower the GI of a specific food, the less it may influence your blood sugar levels.
Grapefruit – GI 25
Grapefruit is one of my favorite fruit, high in soluble fiber and vitamin C. It also contains a flavonoid called naringenin, which balances insulin and glucose levels in the blood. Recent research has shown that one or two servings a day can help reduce the chance of catching Type II diabetes at a later age.
Apples- GI 38
Apples are good because they contain a lot of antioxidants, fiber, vitamin C, and pectin, which is found in the peel and the pulp. Pectin is a substance that helps to remove toxic waste products from the body, working as a natural detoxification method. Pectin also includes a chemical called galacturonic acid, which has been shown to reduce insulin requirements in people with diabetes by as much as 35%.
Cherries – GI 22
Cherries have one of the lowest numbers on the scale and have loads of good stuff in them. Besides potassium, vitamin C, iron, magnesium, fiber, and beta carotene, they are also antioxidants and include anthocyanins. This chemical gives them their red color and helps improve insulin generation in the body by as much as 50%.
Oranges – GI 48
Oranges are higher on the GI index but still have lots of fiber and vitamin C and contain naringenin the same as grapefruits. Oranges are also low fat and can help manage weight, as being overweight is a hazard for diabetes.
Kiwi – GI 52
Kiwi is rightfully a super fruit. They have vitamins C, E, and A, minerals, and flavonoids and have been shown to help prevent obesity, asthma, colon cancer, and even chronic heart disease. It has more vitamin C than oranges, as much potassium as our favorite bananas, and even shields us against free radicals. It helps to regulate blood sugar levels as well as reducing cholesterol.
Pears – GI 38
Pears are stuffed with vitamins; C, B1, A, B2, E, and folic acid, copper, potassium, phosphorus, and calcium. Of all the pears, Chinese pears are the safest, but every type is excellent for reducing blood sugar levels. They can also help lower blood pressure as well as cholesterol, have antioxidants properties and support the immune system, something which typically suffers in people with diabetes.
Prunes – GI 29
Prunes are known to be great for reducing food absorption, which means glucose is also delayed. The soluble fiber in the prunes also helps to settle blood sugar levels and gives a feeling of fullness, which can aid weight loss.