Maintaining a healthy weight can improve our insulin levels and assist in managing diabetes. Fruits are packed with fibre, a potent nutrient that can help control blood sugar levels and lower our risk of type-2 diabetes.
Diabetes is a health condition that causes high blood sugar. In this condition, our pancreas does not produce enough insulin, or our body can’t use the insulin it produces effectively. Insulin and glucagon are the two factors that affect blood sugar levels. Fibre, which is present in whole grains and some vegetables, can improve our health by making us feel full and reducing our appetite.
What is the best way to choose fruits for diabetes?
We must be wise about calculating carbohydrates in fruits and keeping track of what we eat. Keeping a check on portion size is also important.
Doing this will help us manage our diabetes and lower the risk of developing certain complications, such as neuropathy, kidney problems, vision problems like glaucoma, diabetic retinopathy, and heart diseases.
Fruits with low carb content and low GI are good for people with diabetes. But are all fruits suitable for us? What about guava? Is guava good for diabetes? Let’s find out.
Fruits for people with diabetes
Here is a list of fruits for diabetics to eat:
- Berries:
- Berries are a diabetic superfood because they are loaded with fibre and antioxidants. A cup of fresh blueberries includes 84 calories and 21 grams of carbs. We can eat berries in a parfait, mixing layers of fruit over simple non-fat yoghurt. Berries make a terrific dessert or breakfast for people with diabetes.
- Guava: Is guava good for diabetes?
- Yes. Its high dietary fibre content can help prevent type-2 diabetes and reduce constipation, a typical complaint among people with diabetes. Guavas are also a good source of vitamins C and A. The special nutrient makeup of guavas makes them a superior fruit for a diabetic diet.
- Peaches:
- Peaches are a delicious summer delicacy that can be incorporated into a diabetes-friendly diet. They are sweet and succulent. A medium peach has 59 calories and 14 grams of carbs. In addition, it contains 285 mg of potassium and 10 milligrams, or 11% of our recommended daily intake, of vitamin C. The fruit is delectable on its own and when added to sweet tea for a tropical touch. We can make a quick smoothie when we need a simple diabetes-friendly snack by blending sliced peaches with low-fat milk, ice and a dash of cinnamon or spice.
- Apricots:
- The classic summertime fruit is a delicious complement to any diabetes diet plan. According to the USDA, an apricot only has 17 calories and 4 grams of carbs. Four fresh apricots contain 134 micrograms of vitamin A or 15% of our daily value. These tasty gems are a fantastic source of fibre as well. We can toss several diced fresh apricots in a salad, add them to warm or cold cereal, and put them down in the list of fruits for diabetics to eat.
- Apples:
- A medium-sized apple is a fantastic option, with only 95 calories and 25 g of carbs. A medium-sized apple has 8.73 mg of vitamin C, or approximately 9% of the daily value, and has around 4 grams of fibre, or about 16% of our DV. However, we should not peel apples because they contain extra fibre and heart-protective antioxidants that make them healthy.
- Kiwis:
- One tasty, potent kiwi has 215 mg of potassium, 64 mg of vitamin C, and 2 grams of fibre. A kiwi is a wise supplement to our diabetes-friendly diet as it also contains about 42 kcal and 10 grams of carbohydrates per serving. Kiwis are available all year long and keep seven or eight days in the fridge. Therefore, we must definitely add kiwi to our list of fruits for diabetics to eat.
Bonus tip
We should avoid flavourings and other treated fruits containing added sugar and consume fruits in their whole, unprocessed form to prevent a blood glucose rise. Most whole fruits from the list aboveare a smart choice because they often rank low on the glycemic index.
Conclusion
Many fruits can help us with our sweet cravings. We must never forget to consume fruits with high dietary fibre content, such as guavas. So is guava good for diabetes? Absolutely. Additionally, the fruits mentioned above can benefit our overall health, combat inflammation, regulate our heart rate, and more.
