The fruit is not only a healthy hunger delay but can also help meet your daily nutritional needs. But different from people with diabetes, you need to know that most fruits contain sugar, although naturally still can increase blood sugar. Therefore, it is necessary to choose fruit for consumption, not to be careless. Here are some fruit recommendations that are safe for people with diabetes.
Diabetics May And Should Continue To Consume Fruit
You may have heard about people with diabetes should not eat fruit. The reason is that most types of fruit have a sweet taste and contain lots of sugar so it is not safe for blood sugar. But in fact, the fruit is the best food for diabetes.
The American Diabetes Association (ADA) says that diabetics (the name for people with diabetes) may eat fruits as long as they pay attention to the number of portions and ensure that they have no fruit allergies. The research published in PLoS Medicine in 2017 found something similar.
The portion and frequency of eating more fruit every day drastically lower the risk of complications of vascular damage and death from diabetes.
Another study from Denmark in 2013 reported that getting used to eating at least two pieces of fruit a day in 3 months can reduce HbA1c levels in the blood, lose weight, and reduce waist circumference. For this reason, the researchers concluded that people with type 2 diabetes should not eliminate their daily fruit intake.
A number of studies also report that regular eating of fruits and vegetables can help reduce the risk of other chronic diseases. Including hypertension, heart disease, stroke, obesity, and certain types of cancer.
Here Are Recommendation For Fruit That Is Save For People With Diabetes
Of the many choices of fruit types, eight types of fruit are recommended which are considered safe enough for blood sugar and people with diabetes.
One of the most easily found fruits for diabetes is the apple. Many people believe that if you regularly consume apples every day you can avoid various kinds of diseases.
In one fresh apple contains 21 grams of carbohydrates and 77 calories. Apples are also rich in fiber and contain good sources of vitamin C for the body. In addition, apples also contain a fairly low glycemic index, which is below 55.
That is why apples are one of the favorite fruits. If you are lazy to peel an apple skin, don’t worry because apple skin contains the most nutrients and antioxidants.
Orange is one of several choices for fruit for diabetes. Besides being rich in vitamin C, oranges are also included in the list of fruits with a low glycemic index.
Yep, oranges have a glycemic index below 55, making it one of the best fruits for diabetes.
Oranges are rich in folic acid and potassium which can help normalize blood pressure. Besides oranges, you can also consume a variety of other citrus fruits, such as lemon and grapefruit.
Kiwi has bright green fruits that are very exotic. This delicious fruit is a good source of potassium, fiber, and vitamin C for the body.
Kiwi is one of the fruits that can be consumed for diabetics. Because the combination of fiber, water, and low glycemic index values is known to slow the rate of absorption of glucose from other food sources that are consumed.
Besides being safe for blood sugar, kiwi can also be your diet menu choice. The reason, in one large kiwi fruit, only contains about 56 calories and 13 grams of carbohydrates.
Most people think avocados are not suitable for diabetics because they contain high fat. In fact, avocados actually include fruits that are safe for diabetics
Avocado fat is unsaturated fat which can actually control blood sugar to be normal. Avocados can also improve the performance of the hormone insulin by creating a feeling of fullness.
In addition, this fruit also helps reduce the risk of metabolic syndrome which is the main trigger for diabetes.
Mango is a fruit that has yellow flesh which is rich in vitamin A and vitamin C which is good for maintaining the immune system of diabetics.
Not only that, but mangoes also contain mangiferin which can help reduce sugar levels in the body. Mango contains high fiber so that it can help maintain digestive function to work more optimally.
Strawberries are the best fruit for diabetes. Based on a new study from the Salk Institute for Biological Studies reported that fisetin in strawberry fruit functions as a giver of color which acts as an antioxidant. If you eat regularly
Strawberry can reduce the risk of complications of metabolic diseases, such as vision problems and kidney and nerve problems.
Besides strawberries, fisetin is also contained in other brightly colored fruits such as tomatoes and apples.
The study, published in the journal PLoS ONE, reported that fisetin in strawberry fruit was indeed not proven to reduce blood sugar levels. However, Fisetin can help reduce the risk of hypertrophy, or kidney enlargement, thereby reducing the risk of complications of diabetic retinopathy and nervous disorders of diabetics. Although this finding requires further research.
Pears, it was also included in the list of the best fruits for diabetes because pears have a relatively low glycemic index value, which is 38.
In addition, pears also contain various important nutrients that are good for the body. Flavonoid content in the benefits of pears can prevent and treat diabetes.
This is supported by a study from the Center for Disease Control and Prevention involving more than 9,600 adults aged 25-74 for 20 years. In the study, the researchers found that participants who ate five servings of fruits and vegetables every day, their risk of developing diabetes significantly decreased.
In addition, pears contain high fiber. Pears can even cover more than 20 percent of the recommended daily fiber intake. This fiber is suitable to facilitate the digestive system and make you full longer. So that the desire to overeat can be well controlled.
Cherries contain potassium and antioxidants which are both good for your immune system.
A review published recently reported that cherries with sour and sweet flavors contain quite a lot of polyphenols and vitamin C. Both of these nutrients are effective in preventing inflammation and reducing oxidative stress, which can lead to complications of diabetes.
Meanwhile, a study published in the Nutrients Journal found that anthocyanins contained in cherries can help improve insulin sensitivity in people with diabetes.
According to the British Diabetic Association, 14 cherries are equivalent to eating 2 kiwifruit, 7 strawberry grains, or 3 apricots. But because of its small size, consuming cherries can be uncontrolled, and you need to know that eating cherries mostly can actually trigger an increase in blood sugar.
Safe Tips For People With Diabetes Before Eating Fruit
There are many fruits for diabetes which are actually safe for consumption. However, so that the fruit you consume can provide benefits that can provide optimal benefits, make sure you pay attention to the following things
Make Sure The Glycemic Index Of The Fruit Is Low
The American Diabetes Association says that people with diabetes can only consume fruit that has a low glycemic index value. The glycemic index, or GI, is a reference for measuring how fast the food you are about to consume increases your blood sugar levels.
In general, fruits with a high GI tend to cause an increase in blood sugar faster than those with a low glycemic index.
Please note that food GI may change when combined with other foods. For example, if you eat a high GI fruit like melon, and mix it with a low GI index food such as low-fat cheese, the effect will actually help balance blood sugar. But it is wiser to avoid foods with high GI.
Avoid Dried Fruit
Many of the dried fruits are processed by adding sugar as a natural preservative so it tastes very sweet. In addition, processed fruits that are dried also tend to be lower in fiber and high in carbohydrates.
Therefore eating dried fruit can actually make your blood sugar rise dramatically. The best fruit for sufferers is fresh fruit.
Avoid Processed Fruit Juices
A number of studies have proven that eating fruits can help reduce the risk of type 2 diabetes. But unlike, bottled fruit juice has the potential to increase blood sugar quickly.
Processing fruit with a blender or juicer can actually destroy the structure of fruit fibers. As a result, most of the fiber content is lost so it actually causes blood sugar to surge rapidly.
While the fruit itself is a source of carbohydrates in the form of fructose sugar. But in packaged juices sweeteners are added, some of which are like sugar, sugar syrup, or milk so that it tastes delicious.
That way, you will actually get more sugar intake than fiber and nutrients from the original fruit. The risk of increasing blood sugar after drinking fruit juice tends to be high.