Best Fruits for Diabetics are those that are low in sugar but high in nutrition and fibre. Fruits are generally high in sugar and not all fruits are good for diabetics. So it is important to know which are the best fruits for diabetics.
Do fruits cause high blood sugar?
Yes Fruits do have high sugar. For that matter, many foods cause a spike in blood sugar levels. So do fruits.
Though it is important to keep in mind of the amount of fruit you eat, for many people the amount of fruit eaten does not cause a very long lasting significant spike in blood sugar levels.
If you are concerned, it might be a good idea to keep a chart and find out how your blood sugar levels respond when you eat fruits. Based on that you can decide on how to deal with fruits for diabetics.
Can diabetics eat fruit?
Fruits for Diabetics is a very controversial diet. Discussions and arguments about what fruits a diabetic can eat have been on for very long. This is because most fruits are high in sugar. This means when a diabetic eats fruits, blood sugar levels shoot up. This is not good for a diabetic.
Thus, some people argue fruits for diabetics are not a good. They say diabetics must avoid eating fruits. By this they mean fruits are among foods diabetics should avoid. They say that diabetics are not allowed to eat fruit as fruits contain lot of sugar. They just say no fruits for diabetics in a diabetes diet sheet.
This thought has gained so much strength that many diabetics have firmly decided that there are no good fruits for diabetics to eat and have given up too.
But what can diabetics eat for vitamins and nutrition with diabetic diet? Diabetics can eat fruits. But diabetics need to be careful in eating fruits. What a diabetic can eat is a mix of fruits with different colours in small portions.
Eating large quantities of high sugar fruits can lead to high blood sugar levels which could be a nightmare for diabetics. For this reason it is important that we know which are the Best Fruits for Diabetics.
If you are a diabetic and you do want to eat fruit, it is best to eat whole fruit wherever possible rather than peeled or juiced. This habit will make sure that you can get all the fibre from the fruits for diabetics.
Why can diabetics eat fruits?
Everyone finds fruits very tempting to eat. Fruits are an attractive diet for diabetics as most of the fruits are sweet and great in taste. But, diabetics are generally hesitant to eat any sweets or sugary food including fruits.
Traditionally people believed that they cannot offer any fruits for diabetics. Many believe diabetics cannot eat fruit due to the high sugar content in fruits. The health risk diabetics have from high blood sugar levels was the main reason.
But modern line of thought around fruits for diabetics proves that diabetics can and must eat some fruit. Diabetics just need to eat fruits in a healthy manner as part of a balanced diet.
This means eating too much of any fruit can be a problem for diabetics but eating a mix of different types of fruits in moderate quantities is really good for health.
As fruits contain many nutrients and vitamins that help improve your health, fruits are essential part of a diabetic meal plan. Fruits provide you with necessary vitamins to boost your immunity. That is why doctors say Fruits are great for Diabetics and diabetics must be eating lots of variety of fruit in small portions so that you get a good mix of nutrients, fibre and antioxidants.
Sugar found in fruits does not keep the blood sugar levels high for very long. Apparently, when diabetics eat fruits, blood sugar levels rise and then fall back down fairly quickly. For these reasons, when you ask many doctors, ‘what can diabetics eat?’ they argue that fruits for diabetics is a great diet.
So, can diabetics eat fruit? Yes they can! Fruits for diabetics are great snacks full of nutrition.
The truth about best fruits for diabetics
Scientific thought is that fruits for diabetics is a great diet. This is because fruits contain many essential minerals and vitamins that help us boost our immunity and protect our health.
Fruits are not foods diabetics should avoid. Every diabetes diet sheet must include Best Fruits for Diabetics. Fruits for diabetics are also good snacks for diabetics.
Which fruits can diabetics eat?
Some examples of best fruits for diabetics are papaya, plum, tomato, banana, blackberries, blueberries, apples etc. This is a partial list of ‘Best Fruits for Diabetics’ and there are many other fruits that are good for diabetics.
Some of the best fruits for diabetes are as below.
Papaya is very low in sugar. This in itself makes papaya a great fruit for diabetics. It is also high in nutrition, which makes it even better. Papaya is one of the best fruits for diabetics.
As Papaya is also low in sugar and high in nutrition, it is great for diabetics. Papaya is a fruit that fills your tummy quickly and lasts longer. So papaya can make one of the best snacks for diabetics.
Plum is also low in sugar and very high in fiber. This makes it another favorite juicy fruit good for diabetics. Fresh Plum is one of the best fruits for diabetics and it often appears on a good diabetes diet sheet.
As plums are great sources of fibre and very low in sugar, it one of the good fruits for diabetics. Plums provide you the fibre and hydration to keep you in good health.
Tomato is another fruit very rich in antioxidants and very low in sugar. This makes tomato great for diabetics. Diabetics can include tomato in every meal if they like it.
It is interesting to note that some people consider tomato as a vegetable. It does not make any difference though whether you consider tomato a fruit or vegetable. Tomato is tomato and it is a great fruit for everyone to eat.
Banana is so widely available at very low cost and is high in nutrition and fibre. This makes it great for diabetics to eat. The only caution is not to eat too much of banana as it can raise blood sugar levels. Banana is one of the good fruits for diabetics.
Berries are great for kidney health and so great for diabetics. As we get berries in many varieties, you have plenty of choice too. Berries of various colors are often included in a good Diabetic Meal Plan.
Diabetics can benefit a lot by eating variety of berries like straw berries, blue berries, rasp berries etc. Berries are high in antioxidants, vitamins and fibre. Hence they are one of fruits good for diabetics.
So eating blue berries, strawberries, raspberries or any kind of berries can be really good for diabetics. You can also add some low fat yogurt to berries to make a healthy breakfast.
Some people often ask can diabetics eat watermelon? the answer is yes. Watermelon is very nutritious and full of water, which is good for your well being.
If you are in any doubt please see your doctor and ask Can diabetics eat watermelon? He would say watermelon is one of the fruits good for diabetes.
In general, apples are great all-round source of nutrition. So apples are fruits good for diabetes. Apples are great for improving general health. So they always appear on a diabetic menu plan. As apples are a great for vitamin C and fibre, they are a good diabetic food at all times.
Oranges are great source of vitamins, folate and potassium and other nutrients. They also help normalize blood pressure and are a great food for diabetics.
Oranges are good fruits for diabetics and are always on Diabetic Meal Plan. Diabetics can eat a small portion of orange everyday without any fear of raising blood sugar levels.
Tart Cherries are rich in antioxidants and can help fight inflammation, heart disease, cancer etc. Also, they are low in sugar. So Tart cherries are one of the superfoods for diabetics.
Peaches are high in vitamins, potassium and fibre. You may eat Peaches fresh or you can also add to iced tea or a fruit twist. For their rich nutrients, peaches are a good fruit for diabetics.
Experts say apricots are important part of a diabetic diet sheet as they are good fruits for diabetics. Moreover, Apricots are a great source of fibre and vitamin A. So, you may eat them fresh or with a cereal as breakfast.
Pears are a great source of fiber and vitamin K. So they are one of the best fruits for diabetics. Thus, Pears often appear on a diabetes diet sheet as they are one of the Best Fruits for Diabetics.
Kiwi is a great food with potassium, fibre and vitamins. Hence, Kiwis are a suitable food for diabetics. Not surprisingly a good diabetic menu plan usually contains Kiwi.
Guava is a very nutritious fruit that also helps boost your immunity. Moreover, it is extremely low in sugar and high in nutrition. Hence, some people consider Guava to be the best fruit for diabetics.
Best fruits for diabetics | Few tips
If you are a diabetic, it is also important to choose to eat the Best Fruits for Diabetics in whole as far as possible. To get maximum fibre from fruits, you must eat whole fruit rather than juice them and drink the juice. This is because juices contain very high amounts of sugar and low levels of fibre and other nutrients. Whole fruits give you necessary amount of fibre and antioxidants but not much sugar. Fibre and antioxidants are definitely very good for your health.
It is always a good idea to monitor your blood sugar levels. You may find this blood sugar monitor helpful.
Why eat whole organic fruits?
You must eat whole organic fruits because:
- fibre takes more time to digest and move through your gut, thus it makes you feel full for longer and makes you eat less
- fibre helps to cleanse your gut of toxins and waste
- antioxidants help prevent cell damage and as a result they reduce the risk of diabetes complications
- antioxidants reduce inflammation caused by oxidative stress
- sugar in some fruits makes your blood sugar levels raise quickly which is bad for a diabetic.
Best fruits for diabetics to eat for antioxidants are those with bright colors as well as full of flavour.
Diabetics must eat fruits at regular intervals in a day rather than all at a time. Such a way of eating fruits for diabetics generally helps to keep sugar levels in reasonable control.
It is not good to drink fruit juice because you would lose fibre when you juice a fruit. So every Diabetic Meal Plan must include whole fruit. However, whole fruits for diabetics are great!
In general, Fruits for diabetics are an important diet as fruits are very rich in antioxidants, fibre and vitamins.
Thus fruits are an essential part of a diabetic diet. All diabetics must however eat fruits in reasonable amounts spread across various meals of the day.
Whole fruits are much more helpful so please eat fruits with peel where possible after thoroughly washing fruits.
Eating whole fruits is a much healthier habit than drinking fruit juice as we lose fibre in juicing.
More fruit eating tips for diabetics
The below tips may help diabetics in choosing and eating fruits for diabetics.
- Eat whole fruits rather than peeling them or juicing them before consumption.
- Select fruits that are bright in color and full of flavors to make sure you get more antioxidants.
- Spread the fruits across your meals through out the day rather than eating all fruits in one meal.It is a good idea to check your blood sugar levels or consult your doctor or nutritionist in case you are concerned about your sugar levels.
- Include as many different fruits in your diet as possible rather than eating large quantity of a single fruit. Variety of fruits is important.
- If you want to drink fruit juice, please drink only whole fruit juice with no added sugar and limit the quantity as far as you can.
Summary | Best Fruits for Diabetics
The above are the best fruits for diabetics.
Some of them do contain high amount of sugar which diabetics often worry about. But fruits also contain great vitamins, minerals and fibre. So fruits are great for diabetics and non-diabetics as well.
Because of high sugar in fruits, diabetics often wonder can diabetics eat fruit? You may not think so but, the answer is Yes. In general, the best fruits for diabetics are a major part of Diabetic Diet.
In summary, a good Diabetic Meal Plan includes different varieties of best fruits for diabetics. However, If you are worried about your blood sugar levels, you can check them yourself using a diabetes testing kit.