Can Diabetics eat Fruit is a common question among diabetics. There is a myth that diabetics should avoid fruits in their diet. The reason why diabetics fear to eat fruit is that most fruits are high in sugar. But many researches have proved fruits make a great diet for diabetics.
How can diabetics eat fruit when fruits are high in sugar?
Fruits are indeed high in sugar. But, fruits are also great source of fibre, minerals and vitamins. Diabetics must avoid added sugar but sugar in fruits is natural. Many experts are of the opinion that eating reasonable amount of fruit does more help than harm even for diabetics.
If you ask doctors ‘can diabetics eat fruit?’, doctors say diabetics must eat a variety of fruits every day in small portions. Diabetics can derive great health benefits from the vitamins and minerals widely available in fresh fruits.
The sugar in fruits does not cause any harm when you eat a variety of fruits in small portions. So diabetics must eat fruits in small portions to get essential fibre, minerals and vitamins. Fruits are indeed an essential part of diabetic diet.
Another important fact to remember is that diabetics are much better off eating whole fruit direct rather than drinking fruit juice. This is because when we juice a fruit, we lose all essential fibre and only get lots of sugar in the drink. When diabetics drink fruit juice blood sugar levels may rise but when diabetics eat a whole fruit, blood sugar levels are fine.
Diabetics may find it helpful to keep tracking their blood sugar levels from time to time.
Fruits with high sugar
Certain fruits are very high in sugar. Examples include mango and pineapple. Due to the high sugar in them, diabetics must be careful while eating these.
Diabetics must eat such exotic fruits only in limited quantity and just when they are ripe. Eating over-ripened fruits is not good for diabetics as they contain even higher levels of sugar. It can be even more harmful for diabetics to drink juices from mango, pine apple or other tropical fruits.
Another tip is that instead of eating all fruits in one go, diabetics must spread the fruits uniformly across the whole day. This will avoid sudden spikes in blood sugar levels and provide with regular supply of essential vitamins and minerals.
Fruits with low sugar
Fruits like papaya, watermelon and pear etc. are very diabetic friendly fruits.
This is because they contain high amount of fibre or water. Both fibre and water are very helpful for diabetic health.
The fibre in these fruits helps to cleanse the digestive system of waste. It also helps to clean the body of toxins so it makes you healthier. The water in the fruits keeps you hydrated and healthy.
These fruits also contain low levels of sugar and fat. Diabetics can benefit from the low levels of sugar and fat in these fruits.