According to the American Diabetes Association, 25.8 million Americans have diabetes and by 2020 half of all Americans suffer from this disease.
Diabetes causes high levels of blood sugar (glucose) due to lack of insulin production or malfunction. It is classified primarily as type 1, in which the body does not produce insulin or type 2, in which the body is not able to properly use the insulin it produces.
A diet plan for diabetes should include foods that are rich in nutrients, low in fat, moderate in calories and low in sugary foods.
Like fruits are generally sweet, people often think that a person with diabetes should avoid eating them. But There are several fruits that are especially effective in managing blood sugar. Packed with vitamins, minerals, antioxidants and phytonutrients, fruits are a healthy addition to any diet.
Some fruits are better than others for diabetics. Furthermore, diabetics should also take into account factors such as the glycemic index and glycemic load, offering information on how different foods affect blood sugar and insulin levels.
The low glycemic index foods are believed to have a beneficial effect on the control of blood glucose as not significantly affect the levels of blood sugar. Typically, foods with a glycemic index score of 55 and below are classified as low-glycemic foods. Those with a score of glycemic index of 70 and above are considered high glycemic foods.
10 best fruits for diabetics
Crunchy, juicy and sweet apples may protect against diabetes. Apples are rich in soluble fiber, vitamin C and antioxidants. They also contain pectin which helps detoxify the body and remove harmful waste products and reduces the need for insulin diabetics by up to 35%.
In addition, apples help prevent heart attacks, reduce the risk of cancer and prevent eye disease among people with diabetes.
Glycemic index, ranging from 30 to 50
Suggested serving: A small to medium apple a day is recommended.
Cherries have one of the lowest ratings of any fruit on the glycemic index of 22.
Cherries contain anthocyanins that are known to help reduce blood sugar by increasing insulin production by 50 percent. They also help fight heart disease, cancer and other diseases that are common among people with diabetes.
Suggested serving: Cherries can be eaten fresh, canned, frozen or dried. Half cup of cherries a day is a good choice.
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3. Black Plums
Black plums, also known as Jamun or Jambul, can help a lot in controlling blood sugar. Researchers Father Muller Medical College in India, observed the effects of black plums in the treatment of diabetes. The presence of anthocyanins, ellagic acid and hydrolyzable tannins in black plums make this very beneficial for diabetics fruit.
Along with the fruit, leaves, berries and seeds black plum tree, they can be used to control the level of blood sugar.
Suggested serving: Half a cup of black plums it recommended daily when the fruit is available in the market. You can also make a powder of dried seeds and eat a teaspoon of the powder with water twice a day.
Guava has a high concentration of lycopene, a high amount of dietary fiber and a good amount of vitamin C and potassium. All these nutrients are helpful to maintain the level of blood sugar.
Those who are at risk of developing diabetes can help prevent drinking tea guava leaves. Dry guava leaves and mash. Boil one tablespoon of crushed guava leaves in hot water. Let stand for five minutes, then strain it. Drink this tea once a day.
Suggested serving: Eat a whole sliced guava without peel daily. Alternatively, you can drink a small glass of guava juice.
Because of its high fiber and healthy monounsaturated fat, avocados helps stabilize blood sugar. According to the Academy of Nutrition and Dietetics, monounsaturated fats also improve heart health. Diabetics have a higher risk of heart disease and stroke. Furthermore, avocado contains a good amount of potassium, a mineral that helps prevent diabetic neuropathy.
Suggested serving: A medium-sized avocado daily is good for diabetics. You can include avocados in salads and sandwiches, or make a dressing with mashed with a little lemon juice, garlic and olive oil.
6. grapefruit / grapefruit
The grapefruit, is high in soluble fiber and vitamin C, and has a low glycemic index 25.
Grapefruit contains the flavonoid called naringenin increases the body's sensitivity to insulin and also helps maintain a healthy weight.
Suggested serving: Half a large grapefruit (about three quarters of a cup) a day will help you control your blood sugar in the blood. Eat fruit instead of drinking juice provides the greatest benefits related to diabetes.
They are full of antioxidants, vitamins and fiber that can help control your blood sugar in the blood are low in carbohydrates and have a low glycemic index at 40. When strawberries are eaten, they help you feel full longer, keep your sugar level stable and increase your energy level blood.
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Suggested serving: Three-quarters of a cup of strawberries a day is considered good for diabetics.
You can add fresh strawberries with cereal or salads, eat as a healthy snack and use them to make low-sugar desserts.
Oranges are one of the healthiest fruits that can be included in a regular diet for diabetes. Oranges are not very high in natural sugar and contain high amounts of fiber, vitamin C and other minerals such as thiamine that help control the levels of blood sugar.
In addition, oranges also classified as a low glycemic index food that helps slowly release glucose into the blood. In addition, oranges can help control or reduce weight, one of the risk factors for diabetes.
Glycemic index, ranging from 31 to 51
Suggested serving: A small orange in your daily diet can help keep your blood sugar in the blood and diabetes under control. Drinking orange juice does not provide the same benefit because they lack the fiber content.
Pears are rich in vitamins A, B1, B2, C and E, as well as fiber, which help regulate sugar levels in the blood, lowering cholesterol, strengthen the immune system and improve digestive health. Furthermore, pears are low in carbohydrates and calories and have a rating of 38 on the Glycemic Index.
Pears are particularly beneficial for people with type 2 diabetes, because they help to improve insulin sensitivity.
Suggested serving: Diabetics can eat a small or medium pear. You can enjoy a pear dessert or sweet snack.
A positive correlation was found between consumption of kiwi and decreased levels of blood sugar. Kiwi contains vitamin C, E and A, flavonoids, potassium and high amounts of beta-carotene that protect free radicals and improve overall health.
In addition, the kiwi is high in fiber and low in carbohydrates, which help to control the levels of blood sugar and reduce cholesterol.
Glycemic index: ranges from 47 to 58.
Suggested serving: Eating a kiwi fruit a day will help to control blood glucose levels and offer a healthy alternative to snacks high in fat or sugar alternative.
Eat these fruits in moderation to manage your level of blood sugar and satisfy your sweet tooth.
Researched and written by team life Lúcida