Which fruits can a diabetic eat ?

Can diabetics eat large quantities of fruits? This question is often asked by the diabetics. Most often we see diabetic patients avoiding fruits because they are worried of the high sugar content found in many fruits. But there are some fruits which are tasty and beneficial for them because these fruits don’t increase the sugar level. Actually these fruits help in glucose controlling and insulin sensitivity overtime.  

The fruits that can be ate by a diabetic

Fruits having lower glycemic index (GI) are preferred for diabetics. These fruits do not spike the blood sugar levels. These fruits are safe because they delay the emptying of the stomach into small intestine; as a result the sugar absorption is also delayed into blood stream.  Fiber rich fruits are mainly found to have lower glycemic index. These fruits contain edible skins and seeds.

High fiber fruits are as follows:

Passion fruits (10.4% fiber)

Raspberries   (6.5 % fiber)

Pears (2.1 %)

Blueberries (2.7 %)

Kiwi (2.1%)

Apples (2.5%)

Apricots (2.1%)

Strawberries (2.0%),

Pomegranates (3.4%) and

Avocados (6.7%).

The avocado is high in fiber. It is also a good source of monounsaturated fat. The American Diabetes Association (ADA) prefers a diet which is rich in monounsaturated fat. Monounsaturated fat can decrease the risk of cardiovascular diseases. It is seen that cardiovascular diseases is more frequent in diabetic patients. Glycemic control is very much important in case of diabetes. And monounsaturated fat helps to control this factor.

Fructose rich fruits can be very beneficial for the diabetic patients. Insulin is not necessary for metabolizing fructose. Therefore it can be enjoyed by the diabetics. The fruits which have high fructose to glucose ratios are very much helpful for the people having insulin resistance problems. Glucose and sucrose have a GI value of 100 and 60 respectively. But fruits rich in fructose have a GI value of only 19. That’s why it is so good.

High fructose fruits are as follows

Apples, guavas mangoes etc.

The fruits that have fructose to glucose ration close to or greater than 2.

In 1993 a study involving a group of diabetic patients show that fructose helped them in improving their insulin activities up to 34%. The study was published on the Journal of International Medicine. So fructose can help to lower the blood sugar up to a small amount by enhancing the activity of a liver enzyme. But it should be kept in mind that beverages with high fructose corn syrup cannot be a substitute for high fructose fruits. Actually fresh fruits contain a lot of vitamins, minerals and phytochemacals which are not found in those beverages. The consumption of high fructose corn syrups (HFCS) can increase the rate of heart disease, diabetes and obesity.

Apple is a good fruit for diabetes patients. It has fiber and a good fructose levels. Apples eaten raw contain a high amount of pectin which improves glycemic control and reduces insulin requirements. There may be decrease in insulin requirement up to 50%.

Grape fruit can provide benefits for diabetic patients. It helps to lose some weight. In turn it is helping the insulin resistance. Consumption of grapes at meal times can be found very beneficial.