Did you know that 11% of the American population
has diabetes? Hello viewers and welcome back to bestie! Being a diabetic is a difficult job. You have to control what you eat along with
getting ample amounts of exercise. Diabetic or not, for a balanced diet it is
important to eat fruit every day. Contrary to popular belief there are some
fruits that contain unhealthy amounts of sugar which cause a spike in blood sugar levels. Finding a diabetes-friendly fruit that can
help keep your blood sugar in a healthy range is difficult. Is there a way? Here are the best and worst fruits to eat
if you have diabetes. Are peaches and apples good? No more pineapple and banana? Stay tuned to learn everything about the good
and bad fruits for diabetes. Let’s start off with the best fruits! Blueberries
Blueberries are superfoods for diabetics. These tiny tangy fruits are packed with vitamins,
essential minerals and tons of antioxidants. Not only does it promote overall health, it
also gets rid of free radicals. For long term diabetics, eating a bowl of
purple salad, containing blueberries, purple cabbage and feta cheese, will help in increasing
insulin sensitivity and glucose processing. Blueberries , strawberries or any other berries
in general, are a diabetic’s best friend. With a glycemic index of 53, you can add these
miracle berries to parfaits and yogurts as well. A refreshing way to start the day! How do you like blueberries? In a salad? Power juice? Tell us in the comments! Peaches
Peaches define the summer season. They are a super healthy addition to your
daily diet, low in calories, are a wonderful source of fiber, potassium and vitamins A
and C. It is the perfect fruity treat for diabetics to satisfy sweet tooth cravings
and help with weight loss. Peach smoothies or salad, it's up to you! The antioxidants and vitamin C content help
in fighting off free radicals and makes your skin and hair look healthier and softer. Apricots
Apricots' sweet flavor, and impressive nutrient content, makes them a worthwhile addition
to your diet. They come loaded with beneficial vitamin A,
C, potassium, copper and manganese. Eating dried and whole fresh apricots help
in maintaining blood sugar levels. Unlike commercial sweets and chocolate that
contain sugar and processed carbohydrates.For a healthy diet having it thinly sliced with
peanut butter toast is a wholesome meal for diabetics. Their low glycemic index and nutrient content
help regulate diabetes. They also improve digestion while making the
body feel full. Apple
Having an apple a day may keep the doctor away. For diabetics - keeping a tab on carb intake
is key. You may think that apples contain carbs, but
the fiber in them helps in neutralising this effect and maintains the blood sugar levels. A medium sized apple contains around 25 grams
of carbs. The fiber content is about 4 grams. That helps slow down the digestion process
and very slowly releases the glucose in the bloodstream. It’s good news for diabetics! Oranges
When you think about an orange you think, Vitamin C and citrus but it’s more than
that! Citrus fruits like grapefruit, lemons, limes
and oranges also contain Vitamin A and iron. The nutrients in them reduces inflammation,
the possibility of cell damage and also protects the heart. The folate and potassium helps in controlling
diabetes. Packed with fiber and a low GI index, they’re
also one of those rare fruits that gets slowly released into the bloodstream. Remember to get the best benefits out of oranges
or any fruits, it’s better to eat it whole rather than drink the juice. Kiwi
Kiwi is a great choice for diabetics. Not only is it delicious, it’s also rich
in antioxidants. With the focus being improving immunity these
days, it is also a great way of keeping your immune system healthy. This is due to the presence of free radicals
that destroy any toxins present in the body. Kiwi keeps heart health at its best! With a GI index of 53 it stands in the lower
ranks, making it the perfect addition to a diabetic meal plan. Pear
Pears can be very tasty and are a great fruit to eat if you have diabetes. Their nutritional benefits can actually help
you manage the condition. They also have a low glycemic index, so they
won’t raise your blood glucose too quickly. As long as you keep your portions in mind
and eat them along with other nutritious foods you should go for it! They are dense in nutrients and vitamins that
have several health benefits like fighting inflammation and helping with digestion. Remember to always eat a whole pear with the
skin on because most of its nutritional goodness comes from the fruit jacket. Cherry
Cherries are more than just a delightful cake topping. When eaten in the right manner, they have
some incredible health benefits. One cup of cherries has 52 calories and about
12 grams of carbs, which has inflammation fighting properties. Did you know that they also contain melatonin
that helps you get a sound sleep. When it comes to blood sugar, they have diabetic
goodness as well. Although small in size they are packed with
antioxidants and are low in the GI index, which plays a significant role in maintaining
blood sugar. Along with all of these benefits, they also
protect heart health. Thinking about making some tweaks in your
diet? Then check out this video: “9 food combinations
that will benefit your health” and make meal prep a breeze. Now back to the best and worst fruits for
diabetics. Strawberries
Did you know that 1 cup of strawberries contains more Vitamin C than a whole orange? These delicious berries have a very low GI
index and are totally safe for diabetics. Strawberries have several good nutrients like
antioxidants, fiber and Vitamin C. Berries in general, like blackberries and blueberries,
are perfect to kill those sweet tooth cravings. They are also known for their detox properties
which keeps your immune system strong. Now - let’s see fruits that all diabetics
should avoid: Pineapple
Pineapples are considered one of the healthiest fruits on the planet. Packed with Vitamin C, manganese and antioxidants,
they are a great way of staying healthy. Sadly, they are not pleasant news for diabetics. Ranking extremely high on the GI index, pineapples
contain gross amounts of sugar that cause exponential spikes in blood sugar. If you still wish to enjoy this amazing fruit,
then make sure to eat it with foods low in carbohydrates. Watch your total carbohydrate intake for a
wholesome, balanced, diabetic diet. Mango
Often referred to as the ‘king of fruits’ this tropical delight is a no-go for diabetics. Mangoes are loaded with a variety of essential
vitamins and minerals, making them a nutritious addition to almost any diet. But they also contain loads of calories, sugar
and carbs which is another common culprit in increasing blood sugar. If you still wish to enjoy a mango smoothie
or slices then remember to go for firm mangos rather than the pulpy ones. Watermelon
Watermelons contain several health benefits and a variety of minerals and nutrients. These range from Vitamin A, B and C to folate,
fiber and magnesium. Along with hydrating you they’re loaded
with antioxidants and contain lots of sugar. Although present in natural form, if eaten
in large quantities watermelon will spike blood sugar levels. With a GI index of 72 it should either be
eaten in moderation or completely avoided. Banana
A banana is an excellent choice of fruit for your morning breakfast. It helps you stay active throughout the day. Although healthy for everyone else, diabetics
should avoid them! Bananas contain high levels of carbs, sugar
and calories. Eating it causes a rapid increase in blood
sugar. Although it contains fiber, diabetics are
advised not to eat it because even a medium sized banana contains 14 grams of sugar. Grapes
Grapes are a good way of getting in some vital nutrients like Vitamin C, K and essential
fiber. They help in boosting the immune system, are
the perfect food for the brain and make your hair and skin look healthier. A cup of grapes contains around 23 grams of
sugar which is unpleasant news for all diabetics. Popping a couple of them may seem innocent
but can cause serious trouble if not kept on check. Raisins
Raisins are sweets that have become a superfood recently. They contain loads of antioxidants, are low
in calories and have fiber that makes you feel fuller for longer. Unfortunately, they’re a no go for diabetics. They contain large amounts of sugar, even
though it is a healthy snack they contain carbs that get converted into sugar when released
in the bloodstream. Try to keep your raisin intake in check or
just enjoy them in moderation. Lychees
Lychee is a good source of vitamin C, potassium, copper and manganese. Plus are a good source of fiber which comes
in handy for losing weight. Sugar is present in every fruit but the type
of sugar present in lychee is different and may cause harm to people with diabetes. It is also not a good choice for people with
gestational diabetes because every piece contains a whopping 29 grams of sugar. Dates
Over the years dates have become one of the most popular alternatives for sugar. Due to their sticky nature, dates are also
used as a binding factor for homemade granola bars. Being dried and processed, they are highly
concentrated with calories and sugar. Just 1/4th cup of dates have 100 calories. If you don’t have your diabetes under control,
avoiding dates is the best way to go. Which fruits didn’t make the cut? How do you deal with diabetes? Share your tips
in the comments!
