8 Beneficial fruits for diabetic patients -

Fruits are an incredible source of antioxidants and vitamins. It’s true that “A fruit a day keeps the doctor away”. Get ready to know the beneficial fruits for diabetic patients.

Not every fruit can be consumed by diabetics because some fruits have more sugar content. So, I am here to answer your question what fruits to consume? And how much should I consume in a day?

I admire your efforts to improve your health. So, at the end of this blog, I’ve included effortless evening snack recipes for a week.

S.no	Fruit	Calories(kcal)	Sugar content(g)
1	Strawberry	32	4.89
2	Papaya	43	7.82
3	Muskmelon	38	7.88
4	Oranges	52	8.57
5	Kiwi	64	8.99
6	Blueberry	64	9.36
7	Pears	57	9.75
8	Gooseberry	44	–

Energy and sugar contents of fruits (per 100g) as per USDA food search data.

1. Berries:

Berries are a tastier source of vitamins, minerals, and phenolic compounds. This nutrient-rich fruit also prevents and helps in managing diabetes. (1) (2)

The most commonly consumed berry varieties are blueberries, strawberries, black and red raspberries, cranberries, black currants, lingonberries, chokeberries, elderberries, and blackberries. (2)

If you often feel tired, have trouble breathing, and feel like you’re spinning around then you might have a vitamin deficiency. Berries are a good source of vitamins.

The main vitamins present in berries are vitamins A, C, and E, and the B complex vitamins which help in vitamin deficiency.

Regular consumption of berries will reduce inflammation and oxidative stress which will also promote heart health. (3)

Blueberries

Consumption of blueberries during pregnancy helps manage gestational diabetes. (4)

Eat blueberries to manage the rise of sugar level after a meal. (5)Sugar spike after a meal in check.

These small dark purple berries are rich in fiber which eases your constipation and makes your morning “A Berry good morning!” (5)

Let’s get to know how much blueberry you should consume. Enjoy half a cup of blueberries daily. If you are bored with blueberries, eat half a cup of strawberry. (6)

There is no rule that you should eat blueberry alone. A cup of yogurt, cereal, oatmeal, or smoothie would love the company of blueberry.

But Blueberry extract juice or any artificial juice is not recommended.

Strawberry

Eating this bright red fruit is just like the Titanic kiss scene so juicy. Also, the darker the fruit color higher the benefit is. (4)

Consume about half a cup of strawberry daily and notice the difference.

Other berries such as cranberries and raspberries are also useful in diabetic management. However, the availability of these berries is minimal in Indian markets.

Gooseberry

It’s better to call this fruit a fruit therapy because of its medicinal properties. The benefit of one gooseberry is equivalent to two oranges. Indian gooseberry has 20 times more vitamin C than orange juice. (7)

It’s the most underrated fruit and its vitamin C value is high when extracted as juice. It’s difficult to identify its taste due to the combination of sweet, bitter, pungent, sour, and astringent taste. (7)

If you have access to gooseberry and still not consuming it. You are missing so many health benefits.

2. Oranges

There are several types of oranges present that may be orange in color or green in color (8). But, all are citrus fruits and have flavonoids in them.

Oranges have a good amount of vitamin C and macronutrients. These fruits are not only low in calories but also help with indigestion, cough, skin inflammation, muscle pain, and ringworm infections, as well as lower blood pressure. (9)

India ranks 4th among the top citrus fruit-producing countries. So, let’s enjoy some of it before exporting this healthy fruit. (9)

Daily orange consumption reduces weight gain and cholesterol levels in diabetics which seems like a double dammaka offer. (10)

3. Kiwi

Kiwi may look smaller in size than oranges but have more vitamin C compared to oranges, strawberries, or grapefruit. (11) (22)

Kiwifruit is available at most grocery stores year-round. When selecting kiwis, apply gentle pressure while holding them between your thumb and forefinger.

Those with the sweetest flavor will yield gently to the pressure. (11)Avoid kiwi fruit with wrinkled skin or soft spots, which can indicate over-ripeness. (12)

If you can’t find fresh kiwi but got the dried fruit. It works well but, make sure it’s freeze-dried not sugar-coated.

Regular kiwi consumption reduces HbA1c level (13) which is a blood test that shows your average sugar level for the past 90 days. Yes, you can’t cheat this test by not eating sugar a day before a test. To get a good HbA1c level you should control your diet, and eat your medicine daily.

Kiwi also improves your gut health. (14) Your gut microbiota is based on what you eat and affects managing diabetes (23). Kiwi fruit is low in sugar and calories which is a perfect snack that your gut loves too.

4. Muskmelon

It’s no surprise that you’ve consumed muskmelon as juice rather than as a whole fruit. This fruit has a good amount of vitamins A and C. (15)

It has 90% of water in it. (16) This low-calorie fiber-rich fruit is a companion to diabetics. This fruit just tastes like cucumber.

If you love bland-tasting fruits which most people will not. You can consume this fruit just as a fruit itself. Eating this fruit feels like eating water but has nutrition in it like carotene.

5. Black plum/Jamun fruit

You may have tasted this fruit with salt and chili powder on your way back home after a temple visit. This tree is considered sacred to Lord Krishna. (17)

Who hates that sweet taste followed by mild sour and the last pitch of astringent taste which fools us into tasting another fruit to get back to that sweet taste and the cycle continues. (17)

Also, this fruit has sugar similar to an apple but more calcium than apple making it a good fruit for diabetics when consumed within limit. (18)

However, no fruit or vegetable should be consumed as a replacement for diabetic medication. The above-mentioned nutritious fruits help manage diabetics not a substitute for medication.

6. Pear

Pears are similar to apples in taste and nutrition content like a little crunchier apple. (19)

This fruit helps manage diabetics and relieve constipation. (20)

Wash the fruit and eat it with that light green skin and most vitamin C is concentrated in the skin. Apart from vitamin C, this fruit acts as a source of fiber and potassium. (20)

Pears and apples also help in weight management. (20)

Consume a minimum of three pears or apples in a week for 10 weeks to notice a difference. (20) It’s better to say “An apple or a pear or green leafy vegetable a day keeps the doctor away”.

Don’t eat fruits!

After writing more than 1000 words on the benefits of eating fruits daily, I have a reason to say Don’t eat it.

If you are eating fruits without cleaning them properly you are at risk. Even fresh fruits have the chance of contamination in several ways during the growing phase, contamination by animals, during harvesting, and poor hygiene among workers.

FDA recommends these 6 steps to clean your fruit. (21)

Rinse the fruit and knife in running water.
If the fruit still has dirt or debris, clean it with a fruit scrubber.
Soap or washing liquid is not necessary but if you have one don’t hesitate to use it. A gentle rub with hands for a few seconds is enough.
Dry the fruit with a clean cloth or paper towel.
Cut away the damaged or bruised areas before preparing or eating.
Remove the outer covering of the fruit.

Enjoy as a whole fruit. Whole fruit taken at least twice a week reduces the risk of diabetes. (4)

Understand why fruit juices are not recommended. Consuming one or more servings of fruit juice each day increases your diabetes risk by 21% (4). Hence, say no to fruit juice.

Recipe time

Fruit salad

Ingredients

Fruits of your choice

Instructions

In a small bowl whisk together honey(optional), orange juice, and lemon zest. Add fruit to a large bowl and pour over dressing, tossing gently to combine. Chill until ready to serve.

When fruit salad gets boring, try blending it into a smoothie for a refreshing twist. But not everyday. Eat your fruit as whole fruit! Advising you like a strict school teacher.

Kiwi smoothie

Ingredients

2 medium kiwi fruit peeled
1 ripe pear cored
3 ice cubes
1 cup water

Instructions

All all ingredients to blender.
Blend on high speed until smooth.
Enjoy!

Strawberry Smoothie

Ingredients

1 1/2 cups frozen strawberries
1 1/2 cups unsweetened coconut milk
2 Tbsp raw honey
1 serving vanilla protein powder (check label of your favorite brand for number of scoops to a serving)
Juice of 1/2 lime

Instructions

Add all ingredients to blender.
Blend until smooth.
Enjoy!

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. We care for you. But, your doctor possesses a deeper understanding of your health

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8 Beneficial fruits for diabetic patients

Table of Contents

1. Berries:

Blueberries

Strawberry

Gooseberry

2. Oranges

3. Kiwi

4. Muskmelon

5. Black plum/Jamun fruit

6. Pear

Don’t eat fruits!

Recipe time

Fruit salad

Ingredients

Instructions

Kiwi smoothie

Ingredients

Instructions

Strawberry Smoothie

Ingredients

Instructions

References;

By Santhiya L Vignesh

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