Fruits Diabetics Can Eat
Fruits for diabetics
There are many fruits that do not significantly affect blood glucose levels are available for a diabetic person. Many diabetics worry if the high sugar content found in fruits may spike the condition. Of course each individual is unique and must consult with the doctor before taking any general guideline offered by friends or online. Test your blood sugar level, eat the fruit, wait 90 minutes and test again. If the reading increases by more than 50 mg/dL, determine and consult with your doctor. Use this list as a general guideline to find the list of fruits diabetics can eat safely.
Fruit contains natural fiber, vitamins, enzymes and other essential nutrients that diabetics need to maintain a normal lifestyle. One small apple, one-half cup fruit juice, or one-half of a grapefruit all considered one serving of fruit each.Insulin is designed to break down sugars and carbohydrates. Many diabetics cannot produce enough natural insulin to handle a high amount of carbohydrates or sugars. Most diabetics can safely metabolize the fruit sugars through natural insulin production. The key to eating fruit on a diabetic diet is to space out the portions. Do not consume many sweet fruits at the same time.
Fruits such as apples and oranges provide fiber. Buy organic fruits if you can afford them. They are more nutritious and less harmful. Do not juice them up. Cut into small pieces and eat them as this way it is more filling and fibrous. Fruits are high in fiber and low in fat.
Glycemic index is a measure of how fast carbohydrate foods (including fruit) are converted to blood glucose.
Fruits and other foods are ranked based on GI. Diabetics can enjoy fruits that rank low on the GI. A GI of 55 classifies the food item as a low GI food. A GI of 55 to 70 is classified as an intermediate and high GI foods score above 70.
Fruits high in fiber include (fiber content in brackets): apples(2.5%), pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), pomegranates (3.4%), and avocados (6.7%).
Some low-GI fruit choices include:
An average-sized apple (GI score: 38)
One average-sized orange (44)
One average-sized pear (38)
One plum (39)
Fruits high in fructose are good for diabetics because fructose does not require insulin to metabolize. High fructose fruits include apples, pears, guavas, and mangoes - all of which have fructose to glucose ratio greater than 2. Grapefruit may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. Hope this list of Fruits Diabetics Can Eat was helpful and feel free to post your thoughts in the comment section given below.
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