Eating a healthy and balanced diet plays an essential role in maintaining blood sugar along with a host of other factors, so are there fruits that are good for diabetics?
There are many factors that have an important role in maintaining the blood sugar level in diabetics, and the most important of these factors is eating a balanced diet rich in many vegetables and fruits, so what fruits are useful for diabetics?
Fruits useful for diabetics
There are many types of fruits that are useful for diabetics and that control the level of insulin and glucose in the body, and the most prominent of these fruits are the following:
1. Raspberries
Raspberry fruit is one of the fruits rich in vitamins, fiber, and antioxidants, which makes it one of the useful fruits for diabetics, as it helps reduce insulin sensitivity and reduce the amount of glucose in the human body. Eating two cups of berries, equivalent to 250 grams of berries, contributes to reducing the amount of sugar in the blood.
2. Citrus
Oranges, grapefruits, and other citrus fruits are rich in fiber and plant compounds such as polyphenols and naringenin, which are antidiabetic. Citrus fruits reduce the incidence of diabetes because they do not raise blood sugar as some other fruits do.
3. Apple
Apples contain important plant compounds such as: chlorogenic acid and quercetin. These compounds help reduce blood sugar and protect the body from diabetes. A study conducted on a group of women showed that eating apples 18 minutes before a rice-rich lunch reduced blood sugar compared to eating rice alone.
4. Other types of fruits are beneficial for diabetics
Other useful fruits for diabetics that may lower blood sugar include:
- avocado.
- apricot.
- grapes.
- peach.
- the strawberry.
- plum.
- blackberry
- sweet potato.
Tips for eating useful fruits for diabetics
After we have shown above types of fruits useful for diabetics, here are some ways that may help you in eating these fruits:
Choose fresh or frozen fruit, and stay away as much as possible from processed fruit, which is rich in carbohydrates and may increase blood sugar.
Read labels on dried or processed fruit as they may have added sugar.
Steer clear of fruit juice, as it is often rich in carbohydrates and does not contain fiber, which may help slow digestion and prevent blood sugar spikes.
Eat fruits throughout the day, such as eating two meals, one for breakfast and one for lunch, as snacks.
Diversify eating fruits that are beneficial for diabetics in the form of a medium-sized fruit, a bowl of fruit salad, or a tablespoon of dried fruit.
Fruits that are recommended to be avoided by diabetics
After we have shown some types of fruits that are beneficial for diabetics, we mention to you the most prominent types of fruits that may increase blood sugar, which are best eaten in moderation, as follows:
- watermelon.
- pineapple.
- dried dates.
- Overripe bananas.
General tips for diabetics
In addition to eating a rich diet that reduces blood sugar, there are other ways that may contribute to this, including the following:
- Keep the body hydrated by drinking plenty of water and fluids.
- Exercising and keeping the body active.
- Eat small, frequent portions.
- Managing the psychological state and reducing stress.
- Maintain a healthy and appropriate weight.
