Whole Fruits Protect Against Diabetes
Diabetes is a metabolic disease which is characterized by high blood sugar levels that result from defects in insulin secretion, or its action, or both. Diet control is an integral part of diabetes care and management. Food selection, preparation, portion size, timing of food consumption, activity adjustments influence diabetes management.
Recently in one study, it is clearly mentioned that whole fruits help in lowering the diabetes symptoms. Fibre is a major content in fruits which actually lowers the symptoms of diabetes. Most fruits, specifically fruits rich in fibers, are beneficial for reducing the blood sugar level. In fruits, Pectin one of the soluble fibre source is considered especially helpful for people with either form of diabetes. Because fibre slows the digestion of foods, it can help blunt the sudden spikes in blood glucose that may occur after a low-fibre meal.
Often people suffering from diabetes avoid fruits out of fear that the sugar present in fruits could push up their blood sugar level. However, this is a false conception.
Sugar present in fruits is usually in the form of fructose. Unlike other forms of sugar, such as sucrose, fructose has low glycemic index. Minimal insulin is needed for the metabolism of fructose. Intake of this fruit sugar is not associated with sudden surge of the blood sugar level. Studies have shown that by reducing cholesterol and triglyceride production, fructose could protect us from diseases such as arteriosclerosis, which leads to heart diseases and stroke.
So, fruits for diabetics are usually those fruits that have high fiber content and have low sugar content as well as low gylcemic index. Check out the fruits that are recommended in diabetes -
Apples: Apples contain antioxidants, which help to reduce cholesterol levels, cleanse the digestive system, and boost the immune system. Apples also contain nutrients that help in the digestion of fats.
Black Jamun: Undoubtedly, this is one of the best fruits for diabetics. It is known to improve blood sugar control. Seeds of these fruit can be powdered and consumed by patients to control diabetes.
Papaya: They are good for diabetics because they are rich in vitamin and other minerals.
Watermelon: Although watermelons have high GI value, their glycemic load is low, making them good fruits for diabetes patients. However, consume watermelon in moderation.
Pineapple: Good for diabetics, pineapples also benefit the body as they are rich in anti-viral, anti-inflammatory and anti-bacterial properties.
Peaches: These tasty fruits are a great healthy treat, with a low GI and good for diabetics.
Oranges: These citrus fruits can be consumed on a daily basis by diabetics, as they are rich in vitamin C.
Guava: Guava controls diabetes and it is good for constipation. Guavas are high in vitamin A and vitamin C and contain high amounts of dietary fiber. This fruit has a reasonably low GI.
Cherries: Their GI value is 20 which makes it a good healthy snack for diabetes patients at any time of the day.
Pear: These delicious fruits are a good snacking option for diabetics as they are rich in vitamins and fibre.
Pomegranate: These tiny red rubies help diabetic people improve their blood sugar level.
Remember these guidelines for including fruit in your diabetes diet -
- Eat whole fruit when you can. It has more fiber and is more filling than fruit juice.
- Avoid fruits that are canned or frozen in heavy syrup, even if you rinse off the syrup.
Benefits of Seasonal Fruits
Eat a fruit every time you have a growling stomach. Its the healthiest substitute for a snack as it is packed with nutrition and can actually boost your metabolism. There are variety of fruits present through out the year offering loads of nutrition packed in different flavors. Binging on fruits is specially helpful when you are trying to lose weight or are on a weight loss diet. Seasonal fruits then become an ideal in-between meal snacks. Fruits contain phyto-chemicals and antioxidants help fight free radicals and diseases in the body.
Regular consumption of fruits promote healthy heart health reducing the chances of cardiac problems, lower blood pressure and keeps cholesterol in check. The vitamins and mineral quality of fruits can’t be replaced with supplements as it is a natural source and gets absorbed by the body easily. Summers offer a range of fruits which are full of taste, colour and nutrition. Add 1-2 fruits in your diet and experience the change.
Some Summer Seasonal Fruits
Water Melon: Eating 100 gms would add just 20 calories to your diet. Though it is sweet but the high amount of water and fiber lessen the calories present in it. It is refreshing and reduces body temperature, blood pressure, inflammation and many other health conditions. It has the highest concentration of lycopene, a powerful antioxidant which improves heart health. It contains vitamin, A,C and B and minerals like potassium, calcium and is fat free. Enjoy its juice or eat raw in salads.
Mangoes: 65 calories is what it provides for 100 gms. You could eat a small sized mango before a workout as it is high is carbohydrates but with a low glycemic index. vitamin A (beta-carotene), vitamin E, vitamin C and selenium along with phenolic compounds are present in mangoes. It is rich in minerals and has high anti-oxidation and anti-inflammatory properties. Check the portion control while eating mangoes for weight loss.
Plum: 52 calories Potassium, magnesium, calcium and phosphorous are minerals present in plum along with Vitamin A, E and c. It provides 55-60 calories per 100 gms though consume 2 fruits. It is high in fiber and boost immunity and protects against cancer. It is a healthy fruits.
Jamun/Jambul: High in vitamins and minerals like iron, manganese, zinc, calcium, sodium and potassium. It contains antioxidants like Tannic acid, Gallic acid and oxalic acids along with alkonoids. It is beneficial for diabetics and eating 100 gms adds 60 calories approx.
Musk Melon: Eating a cup of muskmelon will add 50-55 calories with lots of fiber and carbs for energy. It is rich in vitamin A, B and C along with potassium, magnesium and sodium. Improves constipation problem. It has anti-oxidation properties and improves metabolism.— this article is written by a dietitian @ FitHo