Best Fruits for Diabetics

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A few months ago, I went to my doctor for my annual physical. I knew before I stepped foot in her office that we’d be having a very frank discussion about my weight. What I wasn’t expecting however, was for the results of my blood testing to show that I was pre-diabetic.

Now, I have to admit, that as an overweight woman in my 40’s, I have thought about the possibility of developing diabetes. I also had a grandmother and brother-in-law who have the disease, so it’s something with which I’m somewhat familiar. After speaking to my doctor, I realized this whole lifestyle revamp of mine had more at stake than losing weight and looking and feeling great. This is now a matter of life and death — specifically my life and the quality of that life. So, I began to educate myself.

What Is Pre-Diabetes?

Pre-diabetes is a condition in which a person’s blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. This can be problematic for many reasons. Of course, it means that  you are right on the edge of becoming a diabetic. That’s a bag I personally just don’t want to open.  And diabetes is so much more than being deprived of eating as much sugar as I want. It’s the possibility of serious health complications, including an early death. So, I began to look at how I could alter my diet to help me not only lose weight but also begin to address my pre-diabetes diagnosis.

Best Fruits for Diabetics

Many people mistakenly believe that diabetics should avoid eating fruit. To the contrary, fruit provides important vitamins, minerals, fiber and phytochemicals that are important to the health of everyone. But diabetics must be very careful about which fruits they eat. In particular, they need to know the ratings of the fruits they choose on the glycemic index. The glycemic index is a measure of how fast foods containing carbohydrates (like the natural sugars in fruits) are converted to blood glucose. A glycemic index rating below 50 is optimal. Here are nine of the best fruits for diabetics to eat to help control blood sugar and maintain good health.

Apples 
Apples are high in fiber, vitamin C and antioxidants. Apples also contain pectin which is found in the peel and pulp. Pectin helps to detoxify the body, removing harmful waste products. Pectin also contains galacturonic acid which has been proven to lower the insulin requirements of diabetics by up to 35%. Apples are low on the glycemic index, with a rating of 38.

Grapefruit
Grapefruit is high in soluble fiber and vitamin C. With a rating of 25, it is low on the glycemic index and contains the flavonoid naringenin which aids in balancing insulin and glucose levels in the blood. Studies have shown that eating one to two servings of grapefruit a day reduces the risk of developing Type II diabetes later in life.

Berries
All varieties of berries are nutritional powerhouses. They are high in fiber, vitamin C, folic acid and phytochemicals. Berries are the lowest carbohydrate fruit and lower on the glycemic index than all other fruits. Berries reduce the digestion and absorption of sucrose helping to control blood sugar levels.

Oranges
Oranges have a rating of 48 on the glycemic index. The high fiber and vitamin C content of oranges helps control blood sugar levels. Like all citrus fruits, they contain naringenin which aids in balancing insulin and glucose levels in the blood. Oranges are low in fat and can help in weight management. Being overweight is one of the risk factors for diabetes.

Cherries
Cherries have one of the lowest ratings on the glycemic index of any fruit at 22. Cherries contain antioxidants, beta carotene, vitamin C, potassium, magnesium, iron, fiber and folate. Cherries also contain anthocyanins, the naturally occurring chemicals that are responsible for the deep red color of the fruit. Anthocyanins help lower blood sugar levels by increasing insulin production by up to 50%.

Pears
Pears are high in fiber, vitamins A, B1, B2, C, E, folic acid, niacin, copper, phosphorous, potassium, calcium, iron and magnesium. Pears have a rating of 38 on the glycemic index. Chinese pears have the most medicinal properties, but all pears can help diabetics improve blood sugar levels. Pears help lower blood pressure and cholesterol, boost the immune system, and have antioxidant properties.

Kiwi
Kiwi fruits are the unsung superfruit. They help prevent asthma, obesity, colon cancer, heart disease and protect our DNA from mutations. Kiwi fruit contain vitamin C, E and A, flavonoids and numerous minerals. In fact, kiwi fruit contain more vitamin C than oranges, as much potassium as bananas and high amounts of beta carotene. The vitamins in kiwi fruit offer protection from free radicals improving overall health. Kiwi fruit is high in fiber which aids in controlling blood sugar levels and lowering cholesterol.

Prunes
Prunes, with a glycemic index rating of 29, vitamin A, fiber, potassium, copper and antioxidants are a great choice for diabetics. The soluble fiber in prunes help normalize blood sugar levels. It does this by slowing the rate digested food leaves the stomach, thereby delaying the absorption of glucose. Prunes also help with weight loss by promoting a sense of fullness by allowing food to remain in the stomach longer, helping to prevent overeating.

Mango
Eating the mighty mango may be akin to taking diabetes drugs. In fact, compounds found in mangoes may operate similar to certain diabetes drugs. They do this by targeting the same pathways the drugs target.

 

Jennifer

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