Low Glycemic Fruits For Diabetes Management
Managing your diabetes doesnt have to mean restricting yourself from foods that you love. While you should avoid things that are high in excess sugar, processed foods, and trans fats, as long as youre eating well 80-90% of the time you will be able to manage your diabetes efficiently. To help you keep your diabetes under control, one of the best things you can do is opt for foods that have a low-glycemic index. If youre looking to satisfy your sweet tooth, here are the top 10 low-glycemic fruits to eat for diabetes management.
Why Do I Need To Be Careful About Fruit Juices And Smoothies
Weve mentioned fruit juice and smoothies and these are something that, ideally, need to be avoided or at least cut down on. This is because fruit juice and smoothies have most of the roughage removed or already broken down, so it is very easy to drink large quantities in a short space of time and ultimately this means extra calories and carbohydrate. Having less intact fibre means fruit juices and smoothies are not as beneficial to the body compared to whole fruits.
A serving 150ml provides about 15g carbs which counts towards free sugar, so you can see how easily it is to take in a lot of carbohydrate and free sugar without really noticing.
Portion Control For Diabetes
Portion management may be a necessity once it involves ways in which of keeping the body healthy. But, be it any healthy food, its still important to possess something in limited amounts for assured safety.
This principle applies to grapes as well. Theyre conjointly deemed safe and healthy for people with diabetes. Theres a limit to that as well. A patient diagnosed with diabetes ought to consume lesser than the daily limit thats set for non-diabetic individuals.
A person with diabetes must follow the recommendations given by a health professional. Its vital to limit yourself to the mentioned norms and follow the restrictions for your safety.
Besides, it is better to consult your health specialists or diabetes specialists to ensure the recommended amount and food portions. They have far better information about your health conditions and may guide the most straightforward step with your health needs.
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Can You Eat Grapes If You Have Type 2 Diabetes
Consumption of fruits maintains the blood glucose levels in the body.
To control the rising blood sugar levels in type 2 diabetes, it is necessary to monitor it continuously. Some foods help keep blood sugar levels down, including some fruit. Type 2 diabetes is a situation in which a person’s pancreas is unable to produce sufficient amounts of insulin, causing the blood sugar level to rise. It increases the risk of heart diseases and stroke if the blood sugar level is ignored or checked periodically. Although the heart is comforting, some changes in the diet can help keep blood sugar under control. Experts also say that if you include this famous fruit in your diet, then you can control the blood sugar level.
If you consume grapes regularly, you will never be a victim of diabetes because grapes contain ingredients that protect you from diabetes. Grape consumption prevents the risk of metabolic syndrome, an important factor of diabetes. Grape regulates glucose levels in the body. It has also been proved in researches that the risk of diabetes is much less in those who consume grapes regularly. According to research, people get benefit from eating fruits rich in phytochemical like grapes. Diabetes patients should include fruits with vitamins, minerals and fibre in their diet.
How Does Fruit Affect Blood Sugar
Because they have carbohydrates, fruits will raise your blood sugar. So itâs important to count the carbs you eat and balance them with medicine, diet, and lifestyle choices. If youâre having trouble keeping your blood sugar under control, let your doctor know right away.
One serving of fruit has 15 grams of carbs. But the serving size can be very different depending on the type of fruit. For example, you get 15 grams of carbs from:
- 1/2 medium apple or banana
- 1 cup blackberries or raspberries
- 3/4 cup blueberries
- 1 1/4 cup whole strawberries
- 1 cup cubed honeydew melon
- 1/8 cup raisins
Carbs arenât the only number to keep in mind. The glycemic index measures how a food affects your blood sugar. Foods that are low on the scale raise it slowly. Those high on the scale raise it quickly.
Eating mostly low-GI foods can help you keep control of your blood sugar. But they may not always be good for you. A candy bar and a cup of brown rice can have the same GI value. Be sure to keep nutrition in mind when choosing what to eat.
A large serving of a low-GI food will usually raise your blood sugar as much as a small amount of a high-GI food. So experts also use glycemic load , a measurement that involves portion size as well as the GI number, to give more details about these effects. For example, an orange has a GI of 52 but a glycemic load of 4.4, which is low. A candy bar with a GI of 55 may have a GL of 22.1, which is high.
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The Best Fruits For Diabetics And How Much You Should Eat
- Yes, diabetics can eat fruit, but it’s important to pay careful attention to your fruit intake.
- Even though fruit is a carbohydrate high in sugar, which can spike blood sugar, it also is high in fiber, which can help regulate blood sugar.
- Fresh fruit is better for diabetics than dried fruit or fruit juice here’s which fruits are best to eat and how much you should have each day.
- This article was medically reviewed by Stephanie Redmond, PharmD, a certified diabetes educator and co-founder of Diabetes Doctor.
- This story is part of Insider’s guide to Diabetes.
When you eat carbohydrates, your body breaks them down into sugar, which enters your blood in order to be used as fuel. For diabetics, who cannot process blood sugar effectively, carbohydrates can raise blood sugar, and because of that, many diabetics try to limit or count carbs, including sugar and other carbs, like those from fruit or grains.
Fruit is a carbohydrate that contains sugar, and it may spike blood sugar levels if eaten excessively. However, fruit also has a high fiber content, and eating lots of fiber can regulate blood sugar levels and even help prevent type 2 diabetes.
Healthy Eating Tips For Diabetes
Its important for everyone especially people living with diabetes to include fruit as part of their daily routine of trying to eat a healthy diet.
Healthy eating contributes to your overall well-being, including helping you to maintain your healthy weight. It can also help you to maintain your energy level, making you feel good from the inside out.
A good eating plan includes healthy portions of:
And while its OK to have the occasional sweet treat, limit eating candy, cakes, and cookies, which can raise blood sugar and negatively affect your weight management.
Portion management is important to avoid consuming too many calories, which could lead to weight gain.
To help manage your portions:
- purchase smaller plates for your house
- eat smaller amounts of food more often throughout the day.
- eat five to six small meals a day instead of three large meals
You dont have to only eat raisins as a snack. Are you looking for creative ways to enjoy this dried fruit?
Here are a few healthy raisin recipes you can try today from the American Diabetes Association:
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What Is The Glycemic Index
For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the glycemic index .
GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.
High GI foods are absorbed faster than medium or low GI foods.
Glycemic load takes into account the GI of a food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.
People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.
The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.
Eating enough fiber plays an important role in managing diabetes.
A diet high in soluble fiber can slow the absorption of sugar and control its levels in the blood. Many fruits are high in fiber, especially those with the skin or pulp included.
Many fruits are filling because of their high fiber and water content.
Fruits Diabetics Should Avoid General
Generally speaking, its a long-held myth that diabetes patients should avoid eating all fruits. Everyone knows that fruits are a healthy source of minerals, vitamins, and fiber. Avoiding these entirely is near impossible, and it can actually deprive your body of some required antioxidants, folate, bioflavonoids, and potassium.
So, it all comes down to not necessarily avoiding certain fruits, but how much of such sugary fruits you should consume. All in all, every fruit contains carbohydrates, and you should know how each fruit affects you specifically and take steps to keep your blood sugar under control.
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Get The Most Out Of Your Fruit Choices
When choosing fruit, you’ll want to think about portion size, convenience, cost, and flavor, but also health benefits. Certain types of fruit, such as berries and citrus fruits, can be beneficial for people with diabetes.
Berries are rich in vitamin C, folic acid, fiber, and disease-fighting phytochemicals. Vitamin C is an important water-soluble vitamin that is involved in repairing cells , slowing down aging, and boosting immunity. Additionally their rich colorred, blue, and black comes from anthocyanins. Research suggests that anthocyanins may help fend off certain chronic disease, including cardiovascular disease.
Citrus fruits, such as tangerines, also contain vitamin C, and potassium and are a good source of fat soluble vitamin A, an important vitamin for eye health. Citrus fruits, also contain phytonutrients which can protect cells from damage, reduce inflammation, lower the risk of cardiovascular disease, and provide other health benefits. But, if you are on a potassium restricted diet or take cholesterol-lowering medication you may have to watch your intake of citrus fruits so make sure you discuss intake with your physician before adding them to your meal plan.
Whole Grape Fruit Vs Grape Fruit Juice
In the event that you have Type 2 Diabetes, you do need to watch your sugar level and consumption level. Whole grape fruits as well as grape fruit juices both contain sugar. Yet, a whole grape fruit is just equivalent to around 4 ounces of grape fruit juice. Since we always consume more fruit juice than eating the same amount of whole fruit, chances of getting excessive sugar into your system becomes higher with drinking fruit juices. The whole organic grape fruits have a considerable measure of advantages for a diabetic diet.
Benefits Of Grapes For Diabetes
Grapes contain twenty-three grams of sugar per cup or 151 grams, which can cause you to marvel if theyre a good choice for individuals with diabetes. Grapes are a low-glycemic option with a GI of 53.
Compounds found in grapes may even decrease blood sugar levels. In a very 16-week study in thirty-eight men, people who took twenty grams of grape extract per day skilled attenuate blood sugar levels, compared to an impact group.
Additionally, resveratrol has been shown to extend hormone sensitivity, improving your bodys ability to use glucose and lower blood sugar levels. Resveratrol conjointly will increase the number of glucose receptors on cell membranes, which can have a helpful result on blood glucose.
Managing your blood sugar levels over time is vital consider reducing your risk of diabetes.
List Of Foods For Diabetics
Pomegranates: Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases. So feel free to enjoy these red pearls with such powerful phytochemical compounds.
Grapes: Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind.
Apples: Diabetics should feel free to eat apples. In fact, apples along with blueberries and grapes are especially beneficial for reducing the risk of type 2 diabetes according to the American journal of clinical nutrition.
Blueberries: Blueberries get their deep pigment from anthocyanins, a type of flavonoid, known particularly to lower the risk of diabetes.
Strawberries: Strawberries have low- glycemic index hence it’s slowly released in the blood stream as glucose. It can also improve immunity, has cancer fighting ability and increases metabolism, which in turn helps you lose weight.
Guava: It’s a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation and can lower the chance of developing type-2 diabetes.
Cherries:Cherries like blueberries contain anthocyanins that pump the cells insulin production by 50%. The day is not far when anthocyanins might be the building blocks for new diabetes treatments. So include cherries as a part of your healthy diet.
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Red Grapes And Carbohydrates
For a diabetic, eating foods with a lot of carbohydrates can send blood sugar soaring. Fortunately, fiber, protein and fat can mitigate this response. In one method of diabetic dieting, the diabetic limits carbohydrates at each meal to a specific amount based on his own typical blood sugar responses and any medication and insulin he might be taking. According to the American Diabetes Association, most diabetics can start off with around 45 to 60 g of carbohydrates per meal and adjust as necessary. In 10 grapes, there are about 8.8 g of carbohydrates. About 0.4 g is fiber and 7.6 g is made up of sugars.
Glycemic Index And Glycemic Load
Dietary GL has been used to predict the risk for developing type 2 diabetes, as well as cardiovascular disease. High-GL diets increase the risk of diabetes by chronically increasing insulin demand, which in turn may lead to -cell exhaustion, dysfunction, and apoptosis . Combining a high-GL diet with a genetic predisposition toward diabetes, physical inactivity, or obesity increases the risk of developing insulin resistance and glucose intolerance, resulting in hyperglycemia and high blood levels of fatty acids. Research has suggested that low-GI and -GL diets improve glycemic control in individuals with impaired glucose tolerance and diabetes by lowering fasting blood glucose and glycated proteins and improving insulin sensitivity .
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Keep Portions In Check
The American Diabetes Association recommends about 45% of total daily calorie intake come from carbohydrates. If you are following a fixed, consistent carbohydrate meal plan, you need to factor in fruit as a carbohydrate choice. When choosing fruit, try to stick with one fruit serving per meal or snack and limit your fruit servings to no more than about two to three per day.
Keep in mind that one fruit serving is about 15 grams of carbohydrates. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit. Here is a list of what is considered one serving for common whole fruits:
- 1 small-sized apple, orange, peach, pear, or plum
- 1/2 medium banana
- 3/4 cup blueberries
- 1 cup raspberries and blackberries
There are some fruits that you should be more cautious about. For instance, it’s recommended that bananas, cherries, grapes, mango, and pineapple be eaten only in the limited quantities noted, as they can cause a fast spike in blood sugars due to their higher carbohydrate content.
If you are looking to get the most value for the biggest portion, you will want to choose fruits that are very high in fiber, such as berries. For example, you can eat 1 1/4 cup of strawberries for 15 grams carbohydrates.
Where Do Raisins Fall On The Scale
Its important to note that fruits typically rank low on the glycemic index because they contain fiber and fructose. But some fruits, such as raisins, have a medium ranking.
This is by no means suggesting that raisins cant be consumed. But again, the key is eating them in moderation.
Keep in mind that other fruits also have a medium ranking, including:
- sweetened cranberries
If you decide to snack on raisins, make sure you keep your portions small and only eat one serving at a time.
According to the Centers for Disease Control and Prevention , a carb serving is 15 g. So only eat about 2 tablespoons of raisins at a time.
Since a small serving of raisins isnt likely to fill you, consider eating grapes as part of a meal or as an in-between snack.
Whole grapes might be more satisfying. Since the drying process concentrates the sugar in raisins, grapes have less sugar and rank lower on the glycemic index.
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