Which Fruits are Safe for People with Diabetes?

People who suffers from diabetes have to watch what they eat, including sweet fruits. But it does not mean that diabetics are not allowed to eat fruits. There are some fruits that are suitable for diabetics.

Diabetics can not eat food carelessly especially those related to glucose, because of that strict control is required to minimize the adverse impacts that may arise.

People with diabetes should eat foods with low glycemic index, which is below 55. This is to help prevent blood sugar to increase that will make diabetes worse.

Glycemic index (GI) is the scale or number given to certain foods based on how much these foods increase blood sugar levels, the scale used is 0-100.  Glycemic index could be said low when they’re on a scale of less than 50, they are said medium if glycemic index is 50-70 and are said high if glycemic index is above 70.

Well, according to Livestrong, there are some fruits that are suitable for diabetics, here they are:-

1. Apple

Glycemic Edge reports that pectin, a compound that is found on the skin and flesh of apples, is effective to help treat diabetes. The compound help detoxify the body and reduce about 35 percent of insulin the body needs. Eating an apple that has a glycemic index of 40 can also help improve the regulation of blood sugar levels.

George Mateljan Foundation for the World’s Healthiest Foods, cited a research study published in the Journal of Medicinal Food September 2010 edition, shows that enzyme in apple affects carbohydrate digestion, which reduces the absorption of glucose in the digestive tract and stimulates the pancreas to produce more insulin. This condition will help you balance blood sugar levels.

2. Strawberries

Strawberries play a role in the diet of people suffering from diabetes. American Diabetes Association says that berries (including strawberries) are ’super foods’ because they have low glycemic index, which is 40 for 120 grams of strawberries.

Strawberries also contain lots of fiber, nutrients and antioxidants. Eating strawberries may help reduce the risk of heart disease, a serious risk for diabetics.

3. Grapefruits

Grapefruit has a glycemic index of 25 per 120 grams, it can help improve insulin sensitivity, which is an important feature because insulin helps to release sugar into the bloodstream and has a direct impact on blood sugar levels.

Grapefruit increases alkali reserve in the blood, which can resist the acidity of diabetes in people with diabetes.

4. Avocado

According to William Castelli in his book ‘Cholesterol Cures’, avocados are effective in reducing cholesterol in people with diabetes to maintain the level of triglycerides in the blood.

Avocados which are low in carbohydrates and contain healthy fats can reduce the risk of type 2 diabetes in women and men who already have high risks. High levels of vitamin E in avocados also improve insulin action by inhibiting the binding of glucose becoming low density lipoprotein.