10 fruits and their recommended servings for diabetics
A common query that most diabetics have when it comes to fruits is what to eat and how much to eat. Fruits like mangoes and custard apple are high in sugar and should mostly be avoided (strictly avoid if your sugar is more than 200 mg/dl and uncontrolled). Dr Neha Sanwalka, nutritionist and dietician, lists fruits ( and the quantity) that diabetics can eat every day.
Apple: A medium-sized apple a day is good for diabetics as it is low in calories and GI (glycemic index) and high in fibre. Green apples are better than red apples for diabetics as green apples contain 20 gm of carbohydrates and have a GI value of only 39.
Oranges: Oranges are packed with vitamin C and fibre, which help decrease the blood glucose levels and also improve the action of insulin. Moreover, it also contains hesperetin (HESP), a compound which exerts say has an anti-obesity effect and aids weight loss. You can eat a small-sized orange or 5 – 6 slices of oranges to reap its benefits.
Guavas: Rich in vitamin C, guavas are loaded with antioxidants. They also help in controlling your blood glucose level. The high fibre content and low glycemic index in the fruit makes it excellent for diabetics.
Jamun: To control your blood glucose level, eat around 5 – 6 jamuns a day. Jamuns are not only low in GI but also contain a glucoside, which keeps your blood glucose in control.
Papaya: Most diabetics avoid eating papaya as it is sweet and spikes your blood glucose level. However, eating a small slice of papaya or a small bowl of papaya cubes once in a while ups the nutrient intake.
Strawberries: You can eat a cup or a bowl of strawberries (180 gms). Strawberries are rich in fibre, vitamin C and antioxidants, thereby helping boost immunity.
Pear: Another healthy and diabetic-friendly fruit on the list is pear. You can eat half a slice of pear in a day. It is rich in fibre and antioxidants which helps in keeping you full for long. Choose one that is just ripe and not overripe ones as they have more sugar content.
Banana: If you are having a medium-sized banana then eat only half of it to keep your blood glucose in control. However, if your diabetes is not under control or the blood glucose level during the last three months is not stable, avoid eating bananas.
Watermelon: A bowl of watermelon (100gms) contains around 90 percent water and provides only 30 calories. Hence, it helps in maintaining your blood glucose level and aids weight loss. Eat watermelon cubes mid-morning or mid-afternoon but not at night as it can cause bloating then.
Pineapple: Despite being sweet in taste, pineapple is low in calories and glycemic index. Although it doesn’t cause a sudden rise in blood glucose, you should not eat more than 3/4th of a bowl of pineapple cubes to keep your diabetes in control.
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