15 Medically Approved Fruits Good for Diabetic Patients

 15 medically approved fruits good for diabetic patients

Introduction

In this article/blog you will be able to know about some useful and medically approved/selected fruits that are good for diabetic patients. Diabetic patients are required to be a little cautious while eating fruits and other foods. This article/blog is specifically designed to discuss some easily available fruits that are good for diabetic patients. So, let us first try to understand and know about diabetes, type 2-diabetes and how to regulate and maintain type 2-diabetes by consuming medically selected fruits.

Diabetes

·       Diabetes is also called diabetes mellitus.

·       Diabetes refers to a chronic (long-lasting) disease that occurs either when the pancreas doesn’t produce enough insulin or when the body cannot effectively use the insulin it produces.

Type 2-diabetes

·       Type 2-diabetes refers to a long-term (chronic) medical health condition in which your body doesn’t use insulin properly resulting in too much sugar circulating in the bloodstream.

·       Type 2-diabetes (formerly called non-insulin-dependent, or adult-onset) results due to the body’s ineffective use of insulin.

·       Type 2-diabetes is the most common type of diabetes.

·       More than 95% of people with diabetes have type 2-diabetes.

Insulin

·       Insulin refers to a peptide hormone produced by beta cells of the pancreatic islets.

·       Insulin regulates the metabolism of carbohydrates, fats and protein by promoting the absorption of glucose from the blood into liver, fat, and skeletal muscle cells.

·       Insulin is considered to be the main anabolic hormone of the body.

Necessary and sufficient conditions or parameters that decide that a particular fruit is deemed fit/good for diabetic patients are:

·       High fiber content

·       Low in calories and low in carbohydrates

·       Good amounts of Potassium, vitamins and minerals

·       Low Glycemic index (GI) fruits

·       Fruits rich in antioxidants

High fiber content

·       Fruits that are high in fiber have low Glycemic ratings.

Glycemic index (GI)

·       Glycemic index (GI) refers to a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar.

·       Glycemic index (GI) is a number from 0 to 100 assigned to a food, which represents the relative rise in the blood glucose level two hours after consuming that food.

·       Glycemic index (GI) range of fruits for diabetic patients is 0 to 55 per 120 grams.

Antioxidants

·       Antioxidant refers to a substance that protects cells from the damage caused by free radicals (unstable molecules made by the process of oxidation during normal metabolism).

·       Antioxidants include vitamin C and E, selenium, and carotenoids (beta-carotene, lycopene, lutein, and zeaxanthin).

15 well identified fruits good for diabetic patients are:

Apple

·   Apples are highly nutritious.

·       Regular intake of apples has the potential to reduce insulin resistance, resulting in lower blood sugar levels (7, 12).

·       Apple skin contains polyphenols which stimulate your pancreas to release insulin and help your cells take in sugar (2, 7).

·       Apple contains the chemical Pectin, which has the capability of reducing blood sugar levels and the requirement of insulin in the body by almost 50%.

·       Apples are high in vitamin C (9 milligrams)

·   Apples contain large amounts of water and fiber. One cup of apple has about 3 to 4 grams of fiber.

·   Glycemic index (GI) of the average apple is 39 per 120 grams.

Apricot

·       Apricots are low in calories (One Apricot has just 17 calories and 4 grams carbohydrates).

·       Apricots are high in vitamin A.

·   Glycemic index (GI) of average apricot is 34 per 120 grams.

Avocado

·       Avocados are high in healthful fats, and may help to lower/reduce the risk of metabolic syndrome.

·   The Glycemic index (GI) of avocado is 15 per 120 grams.

Berries

·       Berries are a diabetes super food.

·       Berries are high in antioxidants and fiber.

·       Berries have the capability to break glucose into energy, which reduces the increased glucose levels by a considerable amount.

·       Berries increase the release of insulin.

Blackberries (Jamun)

·       Blackberries are very low in carbohydrates, and there is no spike in the glucose levels instantly.

·       Glycemic index (GI) of black berries is 25 per 120 grams.

Blueberries

·       Blueberries are packed with vitamins, antioxidants, minerals, and fiber that promote overall health.

·       Blueberries may help with glucose processing, weight loss, and insulin sensitivity.

·       Glycemic index (GI) of grapefruit is 53 per 120 grams.

Strawberries

·       Strawberries don’t quickly raise glucose levels.

·       One cup of strawberries has about 3 to 4 grams of fiber.

·       Glycemic index (GI) of strawberries is 41 per 120 grams.

Raspberries

·       Raspberries are rich in antioxidants and show anti-inflammatory properties.

·       One cup of raspberries has about 8 grams of fiber.

·   Glycemic index (GI) of Raspberries is 32 per 120 grams.

Cranberries

·       Cranberries contain the polyphenols which protect cells from damage and disease.

·       Glycemic index (GI) of cranberries is 59 per 120 grams.

Dry Dates

·       Dates are a good source of fiber and help the body absorb carbohydrates slowly.

·       Dates are high in protein and fat.

·       Dates are high in nutrients like iron and antioxidants.

·       Glycemic index (GI) of dried dates is 42 per 120 grams.

Grapefruit (citrus)

·       Grapefruit juice helps to fight against insulin resistance and weight gain.

·       Glycemic index (GI) of grapefruit is 25 per 120 grams.

Guava

·       Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint). One cup of guava has about 9 grams of fiber.

·       Guavas are high in vitamin A and vitamin C.

·   Glycemic index (GI) of guava is 32 per 120 grams.

Orange (citrus)

·       Oranges are a refreshing source of vitamin C.

·       One cup of oranges has about 3 to 4 grams of fiber.

·       Glycemic index (GI) of the average orange is 40 per 120 grams.

Peach

·       Peaches are good for metabolism boosting potassium.

·       One medium peach is low in calories (59 calories) and low in carbohydrates (14 grams).

·       Glycemic index (GI) of the average peach is 42 per 120 grams.

Pear

·   Pears are high in vitamin K and fiber.

·   Glycemic index (GI) of the average pear is 43 per 120 grams.

Plums

·       Plums have slow-release carbs that help to regulate blood sugar levels.

 ·       Glycemic index (GI) of plum is 40 per 120 grams.

Prunes (pitted)

·   Prunes are high in fiber.

·   Glycemic index (GI) of prunes (pitted) is 29 per 120 grams.

Tangerines (citrus)

·       Tangerines are rich in fiber.

·       Tangerines contain soluble fiber which helps to stabilize blood glucose and lower cholesterol levels.

·   Glycemic index (GI) of tangerinesis 47 per 120 grams.

Tart Cherries

·   Tart Cherries help fight inflammation.

·       Tart Cherries are packed with antioxidants.

·       Glycemic index (GI) of tart cherries is 20 per 120 grams.

Green kiwi

·       Zesty green kiwi is a rich source of Potassium, fiber and vitamin C.

·       Zesty green kiwi is rich in fiber and has a very high water-holding capacity which results in slow updating of sugars in your blood.

·     The  Glycemic index (GI) of kiwi is 39 per 120 grams.