If you have diabetes, you might think you should give up fruits because of the sugar content. At the very least, you might have questions tormenting your mind, like, is apple good for diabetes? How about bananas and sapote(chikoo)? Fortunately, several fruits are good for people with diabetes. In this article, we will introduce seven of these fruits and explain why they are considered a superfood for those who have diabetes.
Blood Sugar Level Chart By Age
Before progressing, it is important to understand this blood sugar level chart by age so that the positive effect of these fruits can be seen clearly.
|Age||Before Food||After Food|
|13 to 19 Yrs||90 to 130 mg/dL||Below 140 mg/dL|
|20 And Above||70 to 130 mg/dL||Below 180 mg/dL|
Berries are a great fruit for people with diabetes. They are low in sugar and high in fibre, which helps to regulate blood sugar levels. Berries are also a good source of antioxidants, which can help protect against heart disease and other diabetes-related health problems. Studies have shown that berries help manage blood glucose levels in adults. By referencing the blood sugar level chart classified by age, it is found that adults who consume berries as breakfast have a nominal range of around 180 mg/dL, compared to those who have uncontrolled diabetes, where after food levels can be as high as 250 mg/dL, if not more.
Cherries are low in sugar and calories and contain fibre and antioxidants. These nutrients help regulate blood sugar levels and improve insulin sensitivity. Cherries also have a low glycemic index, which means they don’t cause spikes in blood sugar levels, a boon for those with diabetes.
Apples are a good fruit for people with diabetes. They are low in sugar and calories and contain fibre that can help regulate blood sugar levels. Apples also contain antioxidants that are good for the heart. Moreover, they also contain moderate levels of Vitamin C. However, ensure you consume it with the skin, as it is one of the most nutritious parts of the fruit.
Apricots are low in sugar and rich in fibre. By referencing the above blood sugar level charts by age, any level above 180 mg/dL for adults is considered risky, but adding apricots to your diet can help reduce this number. Apricots are also a good source of vitamins A and C, boosting gut and eye health and helping in hydration.
Hence, apricots are a healthy snack option that people with diabetes can enjoy without worrying about spikes in blood sugar levels.
Oranges are known for their low glycemic index. This means they don’t cause a sudden spike in blood sugar levels. Like most fruits, oranges are also a good source of fibre, which can help to regulate blood sugar levels.
Lastly, they are an extremely rich source of vitamin C, even more so than apples, which is also good for diabetes, as mentioned above. Vitamin C improves insulin sensitivity and can also help reduce the risk of other complications that occur due to this condition, such as heart disease and stroke.
Overall, oranges occupy a space on this list as a diabetic superfood.
For people with diabetes, pears are a great snacking option. They are low in sugar and calories and rich in fibre, which plays an important role in regulating blood sugar levels. Pears are also a good source of vitamins and minerals. However, people with diabetes should choose ripe but not overripe pears. Overripe pears can be high in sugar. Lastly, pears can be eaten fresh, canned, or frozen, offering more versatility over other fruits on this list.
Kiwi is another food that is known for having a low glycemic index. It is also an excellent source of fibre. Hence this combination can bolster your efforts to keep your blood sugar under control. The fruit is also quite rich in potassium, a mineral that can directly help battle diabetes. Low potassium levels lead to less insulin production, a major issue for people with this condition. By consuming Kiwi, however, they can replenish their potassium levels and improve their body’s insulin response. Lastly, it is available around the year, so you don’t have to wait for a particular season to enjoy this green wonder.
Fruits are an essential part of any diet, and people with diabetes need not sacrifice these delicious foods because of their condition. Apart from containing vitamins, minerals, and fibre, they can also help to regulate blood sugar levels, as is evident by referencing the standard blood sugar level charts by age posted above.