Wow! Some Of These Fruits Are The Best For Diabetes
Diabetes occurs as a result of low or high sugar in the body system. So, how do we prevent this? What are the necessary measures to take to prevent diabetes?
Do you know that Nigeria has the highest number of diabetics in Sub-Saharan Africa? About 3.9 million people are estimated to have diabetes in Nigeria.
This is because glucose is a vital requirement in the human body. It gives us the energy to stay productive all day. However, when dealing with diabetes it is important to control your sweet cravings appropriately. That is why consuming low sugar fruits is the best, as it will provide you with all the nutrients that are good for the body system.
The followings are the top fruits that are ideal for diabetics
Mangoes are rich in minerals and vitamins, and they provide lots of energy. Taking mango reduces insulin resistance, as a result of this resistance, it improves glucose tolerance in diabetics. Most people avoid eating mango because of their high carbohydrate content. For instance, the total carbohydrate a diabetic can take should be only 100 grams per day. Avoid taking other sources of carbohydrates like wheat or rice, if you desire to add mango to your diet. Moreover, mangoes should be taken in the daytime. They could be helpful for diabetics if consumed in the right amount.
Avocados have a low amount of carbohydrates, which means they have a small effect on blood sugar levels. However, what makes avocados an excellent option for people with diabetes is that even though they are low in carbs, they are high in fibre. Several high-fibre foods can still increase blood sugar levels in the body. For example, avocados present themselves as a form of fatty acids and vitamin C. The good thing is that these fatty acids in avocados can reduce the glycemic levels in the body.
A whole of avocado has about 250–300 calories. Although avocados possess the good type of fat, these calories can still lead to weight gain if taken in excess of your calorie needs. However, If you want to lose weight, it’s important to practice portion control. Instead of including avocado to your current diet, you can use it as a substitute for foods that are high in saturated fat, like cheese and butter.
There are different kinds of grapes including green, red, pink, yellow, and black. They develop in clusters and come in different varieties. The vitamins in grapes may help protect against cancer, eye problems, cardiovascular disease, diabetes, and other health conditions. Grapes are good for people with diabetes, as long as they are considered in the diet plan.
There is a reasonable amount of fibre, sugar, minerals, and vitamins in red grapes. The sugar can be regulated though, with the help of the fibre present in the fruit. However, it is good to pay attention to the number of grapes you consume so as no to raise the sugar levels.
It is good to include well-controlled amounts of banana in the diet if you have diabetes.
The vitamins, fibers, and minerals properties in banana can add nutritional benefits for people with diabetes, as long as an individual does not eat in excess. Banana is a good source of energy. It has a reasonable amount of calories and It also has a very high percentage of potassium and other nutrients.
Eating bananas alongside a source of unsaturated fat, such as almond or peanut butter, pistachios, sunflower seeds, or walnuts, can have a good impact on blood sugar as well as boost the flavor.
Once again, when taking these fruits, portion control will be the key to controlling sugar level, because bananas are high in carbohydrates.
The sugar content in watermelons is not as high as we all believe. Though watermelons are very sweet, portions control will help you get just what you want. Watermelons contain a useful amount of minerals, fibre and high water content in them. These high contents in watermelon are likely to reduce hunger as this will create a feeling of fullness, without raising the blood sugar levels.
Blueberries are packed with nutrients, antioxidants, and fibre that promote overall health. They may also help prevent disease.
These fruits are like little shots of antioxidants and anti-inflammatory properties. The properties in blueberries encourage a healthy diet among diabetic patients. They are low in glycemic index value, which is another reason diabetics should have these fruits.
For those who have diabetes, blueberries can help with glucose processing, weight loss, and insulin sensitivity.
Blueberries may help in weight loss since they are low in calories but high in nutrients. Eating a healthy balanced diet that includes fruits such as blueberries are good for people who are overweight. It will help prevent diabetes and improve overall health.
7. Oranges, Tangerines, and Mandarins
Orange is another great fruit to be added to a diabetic food plan. Oranges are low in fats and glycemic index. They also have all the vitamin C you could need for the day.
Pears are tasty and can be a great fruit to consume if you have diabetes. The nutritional benefits in pears can help you manage the condition of diabetes, as many studies indicate. Like in oranges, pears are also low in glycemic index. So they won’t increase the blood glucose too quickly.
Pears can be added to a salad or taking plain. However you take them, they taste great and are packed with nutrients and good fibres. They consist of large water content and help in controlling hunger as well.
Also read: How To Reduce High Cholesterol In The Body
Guava is a nice snack for diabetics with a low glycemic index. This fruit is very rich in dietary fibre that helps ease constipation (a common diabetic complaint) and can reduce the chance of developing type-2 diabetes. Guavas are another source of fibre and vitamin C. Guavas promote weight loss and create a feeling of fullness because they are high in fibre and have a large amount of glucose concentration.
10. Lime And Lemons
Limes and Lemons are the two fruits that contain a high amount of vitamin C. They also consist of other vitamins like vitamin A, B, magnesium, sodium, fibre, etc. The interesting thing about limes and lemons is that they have a good level of soluble fibre. This helps regulate the blood sugar level in the body. Soluble fibre prevents the level of sugar taken in by blood. Also, the low glycemic percentage will regulate a person’s glucose levels constant.