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Home Diabetes

Which Fruit is Good for Diabetes Patients?

Hiral PatelbyHiral Patel
January 12, 2023
inDiabetes
7
Finding Out Which Fruit is Good for Diabetes Patients- HealthifyMe

Diabetes is a chronic condition in which the body fails to maintain healthy blood sugar levels. The best way to manage diabetes is to have a nutritious diet, a proper medicine plan, and an active lifestyle.

There is a common misconception that people with diabetes should avoid fruit altogether. However, certain fruits contain vitamins, minerals, natural carbs, and fibres essential for healthy body functioning.

Therefore, including these fruits in your diet can help manage your diabetes. HealthifyMe nutritionists have listed the fruits that are good for diabetes patients.

Fruits for Diabetes – Clearing the Air

While it is often advised that people with diabetes avoid sugary foods, this does not mean that you must avoid fruit altogether.

Fruits are a nutritious option and contain natural sugar instead of processed sugar. When deciding what fruit to eat, it is essential to consider how much sugar it contains and its other nutritional benefits.

The glycemic index and glycemic load of fruits determine whether an individual with diabetes can eat them. The glycemic index of a food is how quickly the food will raise the blood sugar levels of an individual.

The lower a fruit’s glycemic index, the slower blood sugar rises after eating that fruit. The glycemic load measures the rise in blood sugar based on the number of carbohydrates the fruit contains in an average serving.

When deciding on a diabetes-friendly fruit, the glycemic load is more reliable than the glycemic index. For example, the glycemic index of watermelon is 72, which is very high and can cause blood sugar levels to rise rapidly.

However, since watermelon is mostly water, the glycemic load in a serving of watermelon is only 4. Therefore, it suggests that consuming watermelon in its whole fruit form and in controlled portions is safe for everyone.

A study found that people with diabetes who ate fresh fruit had a lower risk of developing major vascular complications. The high soluble fibre in fruit slows down glucose absorption, which helps control blood sugar levels. Therefore, fruit can be a healthy part of a balanced diet for people with diabetes.

The HealthifyMe Note

The glycemic index, glycemic load, and amount of sugar or carbs in a fruit determine how good or bad that fruit is for diabetes. Fruits with low GI and GL values are the best for diabetic patients. But, people with diabetes should only eat a limited amount of fruit as their dietician recommends.

Fruits Safe for Diabetes Patients

A fruit’s glycemic index (GI) and glycemic load (GL) can help you choose which fruit to eat.

For example, a fruit with a GI score of 55 or less has a low GI, 56-59 has a moderate GI, and 60 and above have a high GI. Similarly, for GL, foods with ten or less are considered low GL, 11-19 is considered moderate GL, and 20 and above is high GL.

Here are some diabetes-friendly fruits that are safe for moderate consumption.

Cherries

Tart cherries are the best options for improving sugar levels and managing diabetes because they contain chemicals called anthocyanins that boost insulin production. One hundred grams of cherries contain approximately:

Read more: Benefits of Cherries, Nutrition & Healthy Recipes

  • Calories: 52
  • Carbohydrates: 12.5 g 
  • GI: 20
  • GL: 6

Apples

Apples are a popular fruit that offers vitamin C, soluble fibre and various nutrients. The polyphenol compounds in apple skin trigger the pancreas to produce insulin, lower insulin resistance, and thus reduce blood sugar levels.

Read more: Apples – Health Benefits, Nutrition Value, and Recipes

Apple is a good fruit for diabetes patients due to its high fibre content and presence of antioxidants. One hundred grams of apples contain approximately:

  • Calories: 95
  • Carbohydrates: 25 g
  • GI: 36
  • GL: 5

Pears

Pears are a great source of fibre and can be a healthy snack for your diabetes diet. In addition, pears are a healthy alternative to your sweet cravings due to their vitamin K, lutein, beta-carotene, retinol, and choline content. One hundred grams of pears contain approximately:

Read more: 9 Surprising Health Benefits of Pears

  • Calories: 57
  • Carbohydrates: 15 g
  • GI: 20-49
  • GL: 7

Jamun/ Indian Blackberry

Jamun is a fruit that can help treat diabetic symptoms such as excess urination and thirst. That is because it contains Jambosine and Jambolana (organic compounds), which slow the conversion of starch into sugar. One hundred grams of Jamun/Indian Blackberry contain approximately:

Read more: Blackberry Fruit – Benefits, Nutrition, & Healthy Recipes

  • Calories: 62
  • Carbohydrates: 14 g
  • GI: 25
  • GL: 2.02

Guava

Guava contains high amounts of diabetes-friendly nutrients like dietary fibre, vitamins C, A, and potassium. It can help boost good bowel movements and maintain weight, making it an excellent choice for those with diabetes. One hundred grams of guava contains approximately:

Read more: Is Guava Good for Diabetes? Let’s Find Out

  • Calories: 68
  • Carbohydrates: 14 g
  • GI: 12
  • GL: 1.3

Other Fruits

Some other fruits on the list are:

  • Peaches: 59 calories, 14 g carbohydrates, GI – 28, GL – 3
  • Apricots: 17 calories, 4 g carbohydrates, GI – 34 GL – 9
  • Oranges: 62 calories, 15 g carbohydrates, GI – 52 GL – 4.4
  • Kiwi: 42 calories, 10 g carbohydrates, GI – 50 GL – 7.7
  • Grapefruit: 42 calories, 11 g carbohydrates, GI – 25 GL – 1.2
  • Strawberries: 32 calories, 8 g carbohydrates, GI – 41 GL – 3
  • Plums: 46 calories, 11 g carbohydrates, GI – 24 GL – 2
  • Pomegranate: 72 calories, 14 g carbohydrates, GI – 53 GL – 18

Things to Keep in Mind

  • It is vital to keep track of portion sizes when eating dried fruit, as they can have the same amount of carbohydrates as fresh fruit. For example, approximately two spoonfuls of raisins have the same amount of carbohydrates as an apple.
  • It is best to choose fresh fruit over dried or canned fruit, as processed and canned fruits often contain added sugar. It can cause a spike in blood glucose levels. 
  • If you do choose dried or canned fruit, be sure to check the labels first. Since many have added sugars, their serving sizes tend to be very small.
  • Fruit juice is not a good option for diabetic individuals, as it does not contain enough fibre. Moreover, the Glycemic Load of juice will be higher than its whole-fruit form.
  • You should eat fruit throughout the day instead of consuming all of it at once. For example, have one serving with breakfast and another as a snack instead of having two servings at breakfast. You may also have one serving as a mid-morning snack and another for an early-evening snack.

Conclusion 

Many fruits are safe and healthy for people with diabetes. When choosing the fruits to add to your diabetes diet, keep in mind the portion size and check the nutrition profile of the fruit.

Some fruits have a low glycemic index and glycemic load value and are not harmful to diabetic persons. However, as with all foods, eating these fruits in moderation is essential.

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Hiral Patel

Hiral Patel

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

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Comments 7

  1. Linda Bull says:
    4 weeks ago

    I know about normal table fruit but what about dates? Prunes, Raisins etc are high in sugar from the sugat concentration increasing in drying process. However, one does not normally eat these in quantity as I find more filling, but how much high is the sugar? Dates are a fresh fruit so how dangerous are they??

    Reply
  2. Venkatesh Madhavan says:
    2 months ago

    The list of fruits for type-2 diabetic patients does not say anything about common man fruits like bananas, melons and papaya. Please advice.

    Reply
  3. Ganesh says:
    2 months ago

    Gd morning Dr
    My diebetes level are below 10 after eating. And I’m on medication so can you help me give value able tips which can help me

    Reply
  4. Donna Yahne says:
    2 months ago

    Thanks for all the information. I can’t find a Dr in Sarasota county, and it’s very frustrating.

    Reply
  5. Vinod says:
    2 months ago

    Super diate fruit 🍓 information

    Reply
  6. Ellen Moeng says:
    2 months ago

    I have been diagnosed with sugar diabetes, arthritis and high blood pressure. All of them are being controlled but diabetes is the one that is always a bit high. So I need tips on how I can lower it down

    Reply
  7. Muhammad javid iqbal says:
    2 months ago

    Best adviced for patients

    Reply

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