It is estimated that almost 30 million people live with diabetes. According to statistics, by 2020, probably half of the entire population in the U.S. will be diagnosed with diabetes.
Elevated blood sugar levels are a result of diabetes and this occurs from the low counts of insulin in our body. Having a healthy lifestyle is essential for the regulation of blood sugar levels.
This means that you should be physically active, manage your stress and sleep, and follow a healthy diet.
There are many misconceptions when it comes to the diet of diabetics. The most popular one is that people suffering from diabetes are not allowed to eat fruits because they are sweet.
This is completely wrong! Actually, there are some fruits which are extremely healthy for diabetics since they have a high content of vitamins, minerals, and antioxidants.
We have a list of 11 fruits that diabetics can freely include in their diet. Do not forget about the low- glycemic index. It needs to be below 55!
Fruits Good For Diabetics:
We all know the saying one apple a day keeps the doctor away, right? Well, this is more than true. Besides being juicy, sweet, and delicious, apples are one of the healthiest fruits ever.
They are particularly beneficial in the case of diabetes. They provide our body with vitamin C, antioxidants and soluble fiber, thus detoxifying our system.
What is more, apples can protect you from heart attacks and eye diseases, which are extremely common problems among diabetics.
Glycemic index: 30-50
It is recommended to eat one small to average size apple a day!
The glycemic index of cherries is only 22. This means that they are perfect for people suffering from diabetes. Cherries are packed with vitamin C, iron, potassium, folate, antioxidants, and fiber.
Cherries can treat common problems experienced by people with diabetes, heart disease and cancer. Moreover, they can increase the insulin production by 50%.
Cherries can be consumed dried, frozen, canned, or fresh. It is up to you! It is recommended to consume half a cup a day!
3. Black Plums
Black palms contain hydrolysable, ellagic acid, and anthocyanins, all of which are extremely beneficial for people suffering from diabetes.
They can control your blood sugar and digestion of carbs, which in turn slows down the problems with elevated levels. They are also useful for urination and thirst problems. According to nutritionists, you should consume half a cup of black plums.
Guava is packed with vitamin C and potassium, both of which have the ability to regulate your levels. If you want to prevent diabetes and change your lifestyle, consuming guava tea is a good way to start with.
All you have to do is crush some leaves in warm water and boil them. Eliminate the leaves and consume this tea once a day. According to the nutritionists, you should consume an entire peeled guava on a daily basis.
Grapefruit is amazing for people suffering from diabetes. It contains vitamin C and soluble fiber, and its glycemic index is 25. This fruit makes you more sensitive to insulin.
It can maintain a healthy weight, meaning that you should immediately include in your daily diet. It is recommended to eat one-half of this fruit.
Avocado will effectively regulate your blood sugar levels due to its high content of fiber and monounsaturated fat. In addition, avocados can improve and protect your heart’s health.
This fruit is packed with potassium, essential for preventing diabetic neuropathy. Nutritionists recommend a medium-sized avocado on a daily basis.
This unique fruit contains vitamin C, fiber, and potassium. This can be the perfect snack for you since one big kiwi has 56 calories.
Due to their abundance of fiber, apricots can effectively regulate your levels. But, that is not all! One apricot has only 19 calories and provides 50% of the recommended daily intake of vitamin A.
Peaches are the ideal fruit for a warm day. They are known for their high content of potassium, fiber, vitamin A, and vitamin C. You can use them to prepare a quick delicious snack.
Mix some peaches, cinnamon, crushed ice, and some low-fat buttermilk and you will get a healthy, nutritious meal! Enjoy!
Oranges are extremely refreshing. With its sweet and sour taste at the same time, this fruit is incredibly healthy for you.
It contains fiber and potassium, and can significantly normalize your blood pressure. By consuming only 1 orange, you can get the recommended daily intake of vitamin C.
Pears have a high content of fiber and vitamin A, vitamin B1, and vitamin C, and E. Pears are known for their ability to boost your immune system, lower your cholesterol levels, and regulate your blood sugar.
It is recommended to consume one medium-sized pear a day in order to experience all the benefits it has!