It’s time to once again, debunk the myth that diabetics should stay away from fruit. True, processed fruit including juices, canned, or dried fruit should be avoided. However, diabetic experts have time and time again emphasized that fresh or frozen whole fruit can benefit diabetics. As a result, we want to stress that the vast majority of fruits are a must-eat for diabetics.
Why Are Fruits Good for Diabetics?
Fruits are full of vitamins and minerals. What’s more, they are rich in fiber, which can help to regulate blood sugar levels. Consequently, fruits are a must-eat for diabetics because they provide the body with vital nutrients.
Not All Fruits Are Equal
Like carbohydrates, fruits have a glycaemic index, indicating how fast they raise the blood sugar levels. High GI fruit are less beneficial than low GI fruit because it’s the low GI fruit that help to maintain blood sugar levels.
Must-Eat Fruit for Diabetics
Take a look at the following list of low GI fruit that can help you to control your blood sugar levels:
• Citrus Fruit
• Berries
• Cherries
• Pears
• Peaches
• Plums
• Kiwi
• Grapes
• Bananas
• Apples
These fruits are a must-eat for diabetics. In addition, you may like to include some fruit with a medium GI, including figs, pineapple, and papaya. Finally, you can occasionally enjoy or watermelon, the two fruits with a high glycaemic index.
How Much Fruit Should You Eat?
Normal five-a-day guidelines apply, so that means you should eat 5 servings of fruit and vegetables each day. One serving of apples is a full able, whereas ½ cup of berries represents one serving.
Final Thoughts
When including these must-eat fruits in your diet, be mindful of the portion size. What’s more, combine the fruit with some protein and some healthy fats such as you find in seeds and nuts. The vitamins and mineral, and especially the fiber you gain through food can help you to maintain your health.
