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10 Must Eat Fruits If You Are Diabetic

Diabetes is a disorder in which either the body does not produce enough insulin or the insulin produced is not effectively used. Why is insulin so important? Insulin is a hormone that aids in regulating the blood sugar level. The number of people being affected by diabetes is continuously rising. However, it can be identified at an early age if you identify certain risk factors. The risk factors are:

  1. Having a sedentary lifestyle
  2. Being overweight
  3. Family history of diabetes
  4. Having a high-density lipoprotein (HDL) cholesterol level
  5. History of high blood pressure
  6. Having gestational diabetes or giving birth to a child with a birth weight of more than 9 pounds
  7. History of polycystic ovary syndrome (PCOS)
  8. Being more than 45 years of age

Diabetic Care: Why These Fruits Are Important?

Fruits are nature’s most beneficial gift to us! While covering our sweet-tooth cravings, they ensure us good health. However, one should keep in mind to only eat fresh fruits. People with diabetes should completely avoid processed foods like canned fruits. The body absorbs processed fruits more rapidly which leads to higher blood sugar levels. Processed fruits also reduce the levels of many nutrients, including vitamins and fiber.

Here’s a list of fruits that are good for people suffering from diabetes:

  1. Apples:  Apples are very nutritious as they have loads of fiber. According to studies, apples considerably decrease the danger of Type 2 diabetes. As we have often heard a saying, “An apple a day keeps the doctor away”, it is true to some extent that apples keep you healthy, if consumed accordingly.
  2. Avocados: Avocados are rich in monosaturated fats, potassium, vitamins, and fibers. It has more than 20 nutritional vitamins and minerals. As they are excessive in fibers they have been linked with reducing the chance of diabetes.
  3. Berries:  Blackberries, blueberries, or strawberries, all of them are packed with antioxidants, nutritional vitamins, and fibers. They are low on carbohydrates and assist in maintaining blood sugar levels.
  4. Papaya: Papaya contains flavonoid which is a natural regulator of blood sugar levels. It is an ideal choice for individuals with diabetes, as it  is wealthy in pure oxidants.
  5. Pear: Filled with nutrients, pears are recognized to better digestion in the body. According to the studies, it is recommended that consuming pears with a nutritious diet reduces the chance of Type 2 diabetes.
  6. Orange: This sweet and sour citrus fruit is filled with fiber that helps in decreasing sugar absorption into the blood. Vitamin C also helps in enhancing immunity ranges.
  7. Kiwi fruit: Kiwi has an amazing supply of Vitamin E and potassium. It is an ideal diabetic-friendly fruit.
  8. Melons (Musk melon and watermelon): These hydrating fruits like watermelons and musk melons are really useful for individuals with diabetes. They even lower the chance of growing diabetes in individuals. However, one should eat in moderation for a number of dietary advantages like fiber, potassium, magnesium, vitamin B, and C.
  9.  Bananas: People with diabetes should pick up a slightly greener banana. As the banana ripens, the sugar content in it increases. However, it is rich in fiber and helps in regulating blood sugar spikes.
  10. Peaches: These sweet fruits, Peaches contain bioactive compounds that a study has found to be helpful in fighting obesity-related diabetes.

 

 

 

 

About the author

Vrinda Gupta

Hi there! I am on a journey to discover myself. As a result, I enjoy putting myself out there and exploring the intricacies that life offers. Things I have tried and learned from - painting, reading, writing, cooking, teaching, and traveling. I am all set to graduate from the University of Delhi in 2022 with a Bachelors's Degree in Management Studies. Hope you have a good time reading my articles!

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