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There is a common misconception that fruits are not good for diabetics since they have sugar. Well, you should know what really matters is the glycemic index. And many fruits have low glycemic index (GI) and favorable for diabetics. Dr Pradeep Gadge, consultant diabetologist practising at various hospitals in Mumbai says that fruits like bananas, grapes, mangoes, custard apple, chickoos can be enjoyed by diabetics, albeit in limited amounts. He also added that one should avoid having over-ripe fruits as they might not be good for the diabetic patients.
Here is a list of fruits to help you fight diabetes
Apples – A medium-sized apple is low in calories and high in fibre and that makes it the perfect fruit for diabetics to gorge on as it not only fills your stomach but also cuts down the blood-sugar swings. Also, this fruit is high in quercetin and phytonutrients that are found to lower the risk of heart diseases in addition to diabetes.
Peaches – The tasty and healthy peaches are packed with high fibre content, low GI value, wide range of vitamins and powerful antioxidants making them the best for diabetic patients.
Papayas – They are not only loaded with minerals and vitamins but also have low sugar content. Studies have shown that they slow down the progression of type 2 diabetes by aiding in complete secretion of insulin.
Amla – Amla or the Indian gooseberry is rich in polyphenols in addition to possessing anti-oxidant properties. Hence, this fruit not only prevents oxidation of the blood sugar but also reduces insulin resistance. Its property of assisting the absorption of insulin resulting in decrease of blood sugar makes it a perfect fruit for diabetics.
Berries – Anthocyanin, the natural plant compound present in blue berries are known to lower the blood sugar level by stimulating insulin production. While, the seeds of Indian blackberries are found to contain a glycoside compound that not only hinders the conversion of body starch into sugar residues but also lowers blood sugar level.
Cherries – With a glycemic index value as low as 29, cherries are a perfect example for taste and health. Their powerful antioxidant property in the form of anthocyanins in combination with low GI value helps in regulation of steady blood sugar level.
Citrus Fruits – Oranges, lemons, grapefruits and other citrus fruits available in the market not only score high on taste but also provide protection for the diabetics. Antioxidants present in these fruits helps in breakdown of body fats and control of body insulin levels thereby maintaining normal blood sugar levels in the body. While, grapefruit that has low GI helps in increasing insulin sensitivity with the aid of a flavonoid called narigenin present in it.