Travelling is one of the best ways to explore new places, cultures, and experiences. But at times, it can pose some challenges to staying healthy and ...
Raw Fruits for Diabetics: Here are the Best Choices in 2022Tuesday March 1, 2022 at 9:54 am
Diabetes can be a curse in many ways, but its worst impact is all the delicious foods and fruits items that are now forbidden and they can’t eat them. But amidst all those ‘thou shall not eat …” there are undoubtedly tasty and notorious food items that a diabetic patient can still. The American Diabetes Association recommends including fruits (particularly citrus fruits) and vegetables (mainly green leafy vegetables) into your diet if you have diabetes – these include even some sweet fruits. They score low on the glycemic index (GI) or glycemic load, and thus, you don’t have to worry about that either. Don’t worry. Here is a list of ten Fruit items people that even people with diabetes can eat.
1. Apples – that doctor hating food
The old idiom of ‘an apple a day…’ still holds even for those who have diabetes. The king of fruits can slow a spike of sugar in your blood. Apple is not only good for your sweet tooth, but it is also light on your belly. It has low fats and carbs count and is rich in fiber and vital vitamin C. It should thus shock no one that it is first in our list of Fruits that people with diabetes can eat. That said, it is recommended that you eat your apple without peeling like the skin of this fruit has its nutritional value and is suitable for your heart.
2. Good old Oranges
Orange is one fruit that gave close competition to apple for its first rank in our list of fruits that people with diabetes can eat. It, too, is rich in Vitamin C, and a single Orange can cover nearly three-fourths of your Vitamin C needs. Oranges are also low on calories and carbohydrates. It is even more recommended if you suffer from blood pressure problems as its potassium and folate content can normalize your blood pressure.
3. Berries, oh, berries!
Strawberries, raspberries, blueberries, blackberries – they are all lovely. Don’t you think so? Well, the good news is that you don’t have to stop eating them just because you have diabetes. Rich in nutrients like vitamin C, Vitamin K, potassium, and manganese, their health benefits are countless. They are also recommended if you have specific heart problems or particular kinds of cancers. You can add them to whatever you are having as the main course. Additionally, you can read our article on whether a diabetic should drink coconut water or not.
4. Delicious kiwis
Though somewhat expensive, kiwis were always on our list of fruits that people with diabetes can eat. Just one little kiwi will cover two-thirds of your Vitamin C needs. They also come rich in potassium and Fibre and help you check your carbohydrates and calories. As if it wasn’t enough, these tasty treasures are available in all seasons, and you can store them in your refrigerator for up to a week; above all, they are mind-blowingly delicious. One can dare you to ask more!
5. Pears for your salad
Well, if you dared, the next item in our list of fruits that people with diabetes can eat will surely satisfy your gluttonous demand. Pears are rich in fiber and make an excellent easy addition to your daily salad. If you buy fruits, put them in the kitchen, and forget about them for days; here is good news: pears only grow better in taste and texture as they ripen. So it is recommended to leave them around at room temperature.
6. Apricots for your eyes
Next in our list of Fruits that people with diabetes can eat are apricots. Apricot can be eaten raw, added to salad or cereal – take your pick. A single apricot will cover a quarter of your Vitamin A requirements, and it also takes care of a quarter of your fiber needs. It is also ridiculously low on calories and carbohydrates.
7. Sexy cherries
Lovers’ favorite fruit cherries also make it to our list. They are criminally low on calories and carbohydrates, and instead, they are packed with antioxidants. They are particularly effective against inflammation, but those antioxidants will help you fight heart problems, diabetes, cancers, among other diseases. All this when they also make a lovely addition to your dating table!
If you love this summer treat, then here is good news for you! Another citrus fruit rich in Vitamin C and Potassium and low on fats, you can eat peaches without worrying about your diabetes condition. Moreover, this little pearl of fruit can be eaten raw or used as flavoring to your iced tea, making a lovely end to our list of fruits that people with diabetes can eat.
You might hear it said a lot that fruits are not suitable for your diabetes, and for a significant number of fruits, it may be true, but in the case of fruits mentioned above, it is a myth that must be broken. But avoiding Fiber-rich fruits altogether can be bad for your health too. The fiber found in the fruits mentioned above can help slow a spike in your blood sugar. It also allows you to feel full without overeating, which will help you maintain or lose weight. They are vital sources of vitamins like Vitamin A and Vitamin C. Moreover, as mentioned above, most of these fruits are low on calories and carbohydrates and thus help you in finding a balanced diet that won’t worsen your diabetes. Their importance increases even further if you are on a Vegan or Vegetarian diet.
Here is wishing you a healthy life full of delicious fruits.
Question – How should these fruits be eaten?
Answer – All that said, a few notes of caution must be added. Do make sure you go through the following:
Just because a fruit isn’t forbidden doesn’t mean you have to eat it. It is advised to take them in small amounts with a protein-rich diet. Of course, you should consult your doctor before making any major dietary changes. Not all diabetes is the same. And you must properly understand your issue before starting a new diet. Also, these fruits must be consumed raw. Avoid any processed, dried, and canned fruits, even those on our list. Avoid juices and smoothies, especially sweetened ones. Homemade smoothies aren’t as awful as store-bought ones, but they still include more calories and carbs. Green leafy vegetables, fatty salmon, walnuts, beans, sweet potatoes, etc. are also highly suggested. These fruits’ low-calorie content does not replace daily activity.
Question – What about the other fruits mentioned in the above list?
Answer – People with diabetes must avoid several fruits because of their high sugar content. These include mangoes, pineapple banana, papaya, watermelon, etc.
Question – what is this glycemic index?
Answer – Glycemic Index or GI is an index used to measure the rate at which food is digested and absorbed into the bloodstream. A higher GI means you get quick spikes in your blood sugar, which you want to avoid, especially if you have diabetes.