Some people believe that you cannot eat fruits when you have diabetes, especially those fruits considered as too sweet.
But, this is not the case. Diabetes does not necessarily prevent you from not being able to eat everything, outright. What it requires is eating in moderation.
That means, if you have diabetes, maybe one whole banana, mango or a large orange is not for you. Instead, you can have just a small piece.
This is so because if you get too many carbs or sugars, in one go, it could spike your blood sugar levels.
It is with this in mind that we want to introduce to you the top 10 low sugar fruits for diabetic patients.
You see fruits are an integral part of our diet. It gives you much-needed fiber. So, in order to maintain a balanced diet, you have to know how much to consume. Remember, this depends on the severity of your illness.
Before starting any diabetes diet or food regimen, always consult with your health care team or medical practitioner.
Disregard the Myth that Diabetics Can't Have Fruits
Some fruits operate well when it comes to managing blood sugar. These are the ones that are high on the list of having several key elements.
Also, if you are prone to eating sweet things, eliminating everything might cause you to swerve from your proper diet one too many times. So consuming these low sugar fruits is a great way to mitigate that eventuality.
That is if you keep our prescribed guidelines in mind.
The Glycemic Index
So, some fruits are really good because they have a Low glycemic index. Learn this term. It will help you to choose great food options. Foods in this category can have a favorable effect on blood glucose control.
They have little to no effect on your blood sugar levels.
So always look for foods and low sugar fruits that are 55 and below on the glycemic index score. Anything above 70 is known to be high-glycemic-index foods.
Here are a few guidelines to follow, from the American Diabetes Association, as it relates to the glycemic index.
Low GI Foods (55 or less)
- Most fruits, non-starchy vegetables and carrots
- Lentils, legumes, peas, lima/butter beans, yam, sweet potato, and corn
- Bulgar, barley, converted rice and pasta
- Muesli, oat bran, and oatmeal (rolled or steel-cut)
- Pumpernickel bread or 100% stone-ground whole wheat
Medium GI (56-69)
- Pita bread rye and whole wheat,
- Quick Oats
- Brown, wild or basmati rice, couscous
High GI (70 or more)
- Pineapple and melons
- Saltine crackers, popcorn, rice cakes and pretzels
- Pumpkin, russet potato
- Macaroni and cheese from a mix, rice pasta, short grain white rice
- Instant oatmeal, bran flakes, puffed rice, corn flakes,
- Bagel or white bread
Top 10 Low Sugar Fruits For Diabetic Patients
According to the ADA, “Fruit contains carbohydrate, so you need to count it as part of your meal plan. Having a piece of fresh fruit or fruit salad for dessert is a great way to satisfy your sweet tooth and get the extra nutrition you're looking for.”
These are our top 10 low sugar fruits for diabetic patients.
If you want a super fruit, then look no further than the grapefruit. It comes highly recommended by the ADA. It is rich in vitamin C and soluble fiber. The grapefruit is also low on the glycemic scale. It is ranked at 25.
Grapefruits are known to minimize your likelihood of developing diabetes and controlling it if you have type 2 diabetes.
Opt for half of a large fruit instead of the bottled juice, which has additives.
2. Black Plums
Black plums manage the transfer of carbs into blood sugar. These fruits otherwise called Jamun or Jambul are great at mitigating the frequent urination issues that people with diabetes face.
You can safely enjoy about half of a cup of these low sugar fruits per day.
When you consume cherries, you are getting some great nutrients. These include foliate, fiber, iron, magnesium, potassium, vitamin C, beta-carotene and antioxidants.
In terms of the glycemic index, this fruit is ranked 22, which makes it one of the lowest fruits with that score.
The anthocyanins in cherries are what help to lower blood sugar, and elevating the levels of your insulin by as much as 50%.
So, feel free to indulge in your dried, frozen, canned or fresh cherries today.
When you consume these low sugar fruits, you get a number of nutrients. These include vitamins A, B1, B2, C, and E. They also have lots of fiber. As such, they help to manage not only your blood sugar levels but also your cholesterol as well.
But eating pears does more. It also helps to improve digestive health and boost the immune system. On the glycemic index, they rank about 38.
Having a pear for dessert is a great way to incorporate this delicious fruit into your meals
You will find that apples are very nutritious. They have a number of valuable nutrients like antioxidants, vitamin C, and are high in soluble fiber. These crispy, succulent and lovable apples can give you some amount of defense against diabetes.
In apples, you will also find pectin. This is an agent that works to detoxify your body.
It does this by getting rid of harmful waste products in your body. And, it can also minimize how high your insulin gets by as much as 35 percent. There are other benefits as well. These include lowering the risk of cancer, heart attack, and eye disease.
On the glycemic scale, they are within the 30 to 50 range. So, go ahead and have one small apple a day.
Lycopene is found in high concentration levels in Guava. It also contains potassium, vitamin C and fiber. If you are a pre-diabetic or have diabetes in your bloodline, it is a great way of preventing the effects of this disease from affecting you.
Simply boil the guava leaves and consume as a tea. In terms of the fruit, you can safely have a whole fruit.
When you consume kiwis, you get potassium, fiber, flavonoids, vitamins A, C and E. It is also known to improve your overall health because of its high amounts of beta-carotene.
These offer great protection from free radicals.
These low sugar fruits rank 47 to 58 on the glycemic index. Enjoy one fruit per day, and you too will benefit from lower cholesterol and blood sugar levels.
This fruit is popular for a reason. It should be incorporated into every diabetes diet. They are a source of natural sugars. They too are known for gradually releasing glucose into your blood.
An orange has minerals like thiamin, vitamin C and high amounts of fiber. These work well to control blood sugar levels.
One small orange a day is all you need.
The best way to consume avocados, for many people, is with a sandwich or salad. Complimenting this with olive oil, garlic or lemon juice is a great way to go.
High cholesterol is often an issue for people with diabetes. And avocados help to mitigate that by improving the triglyceride and cholesterol levels. It contains monounsaturated fat and has high fiber content as well.
You can feel free to consume cranberries, blueberries, and strawberries. These fruits contain phytochemicals, fiber, folic acid, and vitamin C. They are so enriching and also considered to be superfoods.
They help to lower blood pressure and improve HDL cholesterol. They fight against heart disease and minimize the LDL cholesterol levels.
Three-quarters of a cup is all you need.
Learn More about Diabetes and Nutrition
It is a daunting notion to consider that by 2050, one in three Americans will have diabetes. Today, the number stands at 26 million. That is why agencies like the American Diabetes Association (ADA), is working hard to bring awareness to this health condition, which is 100% preventable.
If you focus on combining diet and exercise, you can live a long healthy life. This is regardless of your predisposition to any disease.
Keep in mind that when you plan your diabetes diet, it is best to consider certain categories of food. For example, you want to have those low in sugar, reasonable in calorie levels, low in fat and high in nutrients.
So go ahead, indulge in a few of those low sugar fruits.