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Top 12 Fruits That Can Help You Manage Diabetes
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Diabetes is a serious condition and it only seems to be growing worse by the day. Nearly half of all Americans will be diabetic by 2020, according to the American Diabetes Association, and this disease is not limited to America. It’s vital to learn ways to manage this condition day by day but still eat healthy foods.
Everyone knows that health experts recommend that we eat 5 fruits and vegetables each day but the truth is we need about double that amount. Fruits and vegetables can help to keep our bodies in tip top shape. Fruits with a glycemic index of 55 or less are safe for diabetics.
Take a look at the top 12 fruits that are low glycemic and can help you to stabilize your blood sugar, but still give your body the fiber, minerals, and vitamins it needs to stay healthy.
1. Peaches
Who doesn’t love peaches? Just the smell of a ripe, juicy peach is a sure sign that summer has begun. Peaches are low on GI (glycemic index) with a rating of 42.
Packed with fiber, antioxidants, vitamins, and the all-important immune boosting vitamin C, you can’t be a fresh peach for a great snack. Eat fresh, organic peaches, not the canned peaches which are often soaking in high fructose corn syrup.
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2. Grapefruit
OK, they can be a bit tart, but grapefruits are a terrific source of vitamin C, which is a powerful antioxidant.
The more antioxidants you eat, the better, as these help improve your immune system so you can fight infections and protect the body from free radicals. Grapefruits also have a flavonoid important for diabetics, narigenin. This flavonoid increases the body’s sensitivity to insulin and can help your maintain a healthy weight.
Choose fresh, organic ruby red grapefruit and enjoy a healthy fruit that has a GI of only 25 per half a grapefruit.
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3. Apples
Apples have pectin and dietary fiber, which is good news for diabetics. Pectin breaks down slowly in the body and can help reduce your overall insulin requirements.
Pectin can also lower your cholesterol levels, blood sugar levels, and improve your bowel function, and have anti-inflammatory properties that can help you cover from infections quicker. Apples are also high in a special type of antioxidant that is found in the skin called quercetin.
Quercetin can help decrease the risk of diabetes, reduces the risk of cancer, and might prevent heart attacks. One medium sized apple has a GI of about 38. Read more why apples are considered one of the superfoods in the world.
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4. Black Plums
Plums can actually help control blood sugar levels in the body. Black plums are rich in anthocyanins, tannins, and ellagic acid, all of which have proven benefits for diabetics.
Plums are great for keeping your bowel movements regular and help keep your digestive system working well.
One plum has as many antioxidants as blueberries while being high in iron, potassium, and vitamins C, A, and E.
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5. Avocados
Avocadoes can help stabilize blood sugar levels.
They are high in healthy monounsaturated fats, and high in fiber.
Since most diabetics are at an increased risk of heart disease, they should follow a diet rich in healthy fats as it helps to reduce the risk of cardiovascular disease.
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6. Oranges
Depending on the type and size of the orange, their GI is between 31 and 50 so no matter which variety you choose, they won’t spike your blood sugar.
Oranges are high in fiber so they will also help to keep your blood sugar levels evened out. Oranges are also a good choice for those looking to lose weight. Oranges are one of the best known sources of vitamin C, which supports a healthy immune system. When your immune system is working properly, it can protect you from infection.
Oranges are also rich in vitamin B complex vitamins, vitamin A, and flavonoids such as hesperetin and narigenin, all of which help reduce your risk of disease. Find out more reasons why you should eat more oranges.
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7. Kiwi
These tart little fruits have been shown to support healthy levels of blood sugar.
This is due to their high potassium, fiber, and beta-carotene levels.
Depending on their size they range between 47 and 58 on the GI scale.
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8. Pears
Everyone loves fall fresh pears!
These fruits are vitamin rich and fiber rich, so they can help to stabilize blood sugar while having a tiny GI index of only 38. Pears have been shown to help lower your body’s resistance to insulin.
SEE ALSO: Can the Leaves of This Tree Help Stop Diabetes and More?
Although little advertised, pears are one of the least allergenic of al fruits.
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9. Strawberries
You are probably happy to see these on the list. There is probably no better treat than a bowl of fresh strawberries.
Strawberries are quite low on the GI index with a rating of about 44 for 250grams, and they are high in fiber. Strawberries are high in antioxidants which can help lower your risk of heart disease, and can neutralize those cell damaging free radicals.
These antioxidants are also good for your eyesight as they offer you some protection from diabetic cataracts and diabetic retinopathy.
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10. Guavas
Not as popular in America as it is in other countries, but these diabetic friendly fruits are high in fiber and lycopene, which are helpful for keeping healthy blood sugar levels.
They are also great sources of that all-important vitamin C and potassium. If you are looking to increase your levels of vitamin C, guavas have about four times as much immune boosting vitamin C as one orange.
One medium sized guava has a GI rating of 20.
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11. Cherries
Cherries are super low on the GI level with a rating of 22 for about a half cup (about 12 cherries), so you can enjoy them knowing they won’t spike your blood sugar.
They are loaded with powerful antioxidants such as beta-carotene and have tons of vitamins and minerals.
Cherries also contain a compound called anthocyanins, which have been shown to lower blood sugar levels.
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12. Grapes
Grapes have a large number of health benefits and are considered to be safe for diabetics who already have their blood sugar under control. You might have heard that they are high in sugar but they still fall on the low end of the GI index with 100 grams of grapes ( about 10 large sized grape kernels) coming in at 50 on the index scale. Just watch your serving size, and you can eat grapes every day if you like!
Both red and black grapes have powerful antioxidants as well as resveratrol, which can prevent hardening of the arteries. This means they can reduce your risk of stroke or heart disease. Grapes also have a compound called ellagic acid, an important phytochemical because it has strong anti-cancer properties.
Maggie
Jan 27, 2015 at 12:03 pm
I experience cramps in my feet, fingers, legs or even the whole body. I went for diabetes tests and was cleared, tried blood circulation treatment but ended up loosing my toe nails. What can I do or eat? Please help