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  • Life
  • Updated: April 19, 2022

Healthiest Fruits For Diabetics

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Felicia Olamiji
Felicia Olamiji

  A graduate of English Language from Olabisi Onabanjo University, passionate about learning new...

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Diabetes is a chronic condition that affects the way the body processes sugar in the blood. It happens when the body is unable to contain glucose in its cells which results in the buildup of extra sugar in the bloodstream.

When diabetes is not well controlled in the body, it can lead to serious consequences causing damage to the heart, kidney and nerves.

Unlike any other disease, diabetes is mostly associated with the food we consume and research has shown that there are some specific fruits that produce positive effects on blood sugar control.

A few of these fruits are listed below:

Berries

According to research, berries are some of the healthiest fruits as they are high in vitamin C, fibre and antioxidants and are also low in calories which helps in boosting the immune system, reducing the risk of diabetes and heart diseases.

Also, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency and also helps reduce the level of cholesterol in the body.

Apples

Not only do apples taste delicious, but it has also been linked to the fact that consuming apples reduces the risk of diabetes because they are filled with dietary fiber which slows the digestion of glucose and helps control blood sugar.

Moreover, regular consumption of fibre helps reduce insulin resistance and improves sugar triglyceride levels in the body.

Research also suggests that  apples contain a very high level of antioxidants, which have been shown to help improve  the sugar level

Pears

Pears are a great food for diabetics to eat because of the nutritional health benefits they have. According to a dietary guideline, eating two pears a day helps manage diabetes.

Pears are also rich in vitamin C which keeps the body's metabolism running smoothly and ensures that each function performs properly.

They can be very helpful for diabetics because they are rich in iron. In most cases, people affected with diabetes often experience fatigue, cognitive malfunction and muscle weakness but these can be prevented through eating fruits that are rich in iron, which is observed in good amounts with pears.

Oranges

According to the American Diabetes Association, citrus fruits like oranges, grapefruits and lemons are full of fibre which can be of health benefit to a diabetic.

Fibre takes time to break down and digest which enables the slow and steady release of sugar into the bloodstream, which would further ensure that the blood glucose levels are stable for a long period of time. 

Moreover, the glycaemic index of raw oranges is just about 40-43.

The Glycaemic Index (GI) is a relative ranking of carbohydrates in foods according to how they affect blood glucose levels.

Carbs with a low GI value (55 or less) are digested, absorbed and metabolised slowly and cause a gradual rise in blood glucose. Diabetics are advised to include more low GI foods in their diets. 

Kiwifruits

According to research, eating kiwifruit with breakfast will significantly slow the update of sugars from the food intake in the bloodstream.

This is because the fibre in kiwifruit has a very high water-holding capacity.

When eaten, the kiwifruit fibre attracts water so that it swells and thickens like a gel. As the food is digested, it is broken down into smaller sugars and these move more slowly through the gel. 

This results in sugar being taken up at a reduced rate into the blood and energy delivered more slowly.

 

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Felicia Olamiji
Felicia Olamiji

  A graduate of English Language from Olabisi Onabanjo University, passionate about learning new...

More From this Author

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