Fruits for Diabetics: totake and to avoid

Fruits for Diabetics: totake and to avoid

High levels of dietary fat, salt and sugar are the three primary culprits for the malfunction of vital organs of our body including the kidneys. Fresh fruits and raw vegetables, in general have long been an important component of a healthy diet chart; they are rich in fiber, vitamins, minerals, and antioxidants that are essential for robust health.

They help maintain the right levels of blood sugar and cholesterol. They can prevent obesity and control body weight.  The benefits of vegetables and fruits can be more or less depending upon the nature of the nutrients involved, the need for cooking and the cooking methods.

Diet restrictions for diabetics

The sugars and starch present in the food we consume undergo chemical decomposition, producing glucose. It is released into the blood through which it reaches all the cells of our body, where it is converted into energy required for the proper functioning of different organs. An enzyme called insulin regulates the whole process.

The insulin-regulated mechanism does not function properly in diabetics; as a result, too much sugar accumulates in the bloodstream, which increases the risk of several diseases. That is why diabetics must be careful about what they consume, in order to maintain healthy blood sugar levels.

Fruits to take

  • Strawberries: One cup of strawberries contains seven gms of sugar. They also contain the antioxidant anthocyanins, which helps reduce blood sugar and insulin levels.
  • Apples: Apples are rich in fiber; as long as they are small, they are safe for diabetics. They also help lower LDL (bad cholesterol), which is good for your heart health.
  • Avocados: A medium-sized avocado (100 grams) contains just 2 grams of carbs, 7 grams of fiber and 10 grams of mono-unsaturated fats, all of which help reduce LDL and blood sugar levels.
  • Blueberries: These are rich in flavonoids and anthocyanins, which are good for heart health and safe for diabetics.
  • Raspberries: These are rich in anthocyanins, Vitamin C and ellagic acid that is known to combat insulin resistance and lower blood sugar.
  • Melons: As long as you donot consume more than a cup, melons such as watermelon, muskmelon, and cantaloupe that are rich in Vitamins A and C are quite safe.
  • Cranberries: These are rich in phytonutrients and anthocyanins that help reduce blood pressure, blood sugar, and LDL levels.

 To avoid 

  • Dried fruits: Dried fruits concentrate all the ingredients in them while losing water. Therefore, for the same weight, dried fruits contain more sugar than fresh fruits.
  • Fruit juices:One of the major benefits of fiber is the control of blood sugar through a slow release of glucose into the blood. When fresh fruits are juiced or ground in a blender, they lose most of their fiber content.
  • Large-sized fruits: Large-sized apples or oranges are as good as two servings, and hence rich in fructose or fruit sugar. It would be best to avoid them and stick to small-sized versions.

Fruits are the best natural healers known to man. They are rich infolic acid, Vitamins A, C and E, and minerals such as phosphorous, iron, zinc and magnesium. All of these nutrients help maintain blood sugar levels necessary for heart health. If you are a diabetic, start substituting some of your cooked or friend snacks with fruits. You will be happy, over time, to find your bloodsugar levels steady and health sound.

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