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World Diabetes Day: The Diabetic’s Fruit Guide

Diabetes mellitus commonly referred to as Diabetes is a metabolic condition that impairs the body’s ability to process blood glucose which is also known as blood sugar. Diabetes is either caused by the inadequate production of insulin by the pancreas or by inadequate sensitivity of body cells to the action of insulin. In either case, the blood sugar cannot get into the cells for storage and this leads to health complications.

One effect of diabetes is that it increases a person’s risk of developing other chronic diseases. Thus, it is vital for diabetics to keep their blood glucose in control. One way for the diabetic to control his blood glucose is to eat right. This entails knowing the type of food to eat, the right quantity to eat and how each food affects his blood sugar levels.


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Fruits should be an important part of a diabetic’s diet. While the myth that fruits should be avoided by diabetics has been debunked, there are a few guidelines that will ensure its proper consumption by diabetics. Thus, the first tip for a diabetic’s fruit selection is to check the glycemic index. The glycemic index measures how quickly sugar from food enters the blood stream for if this happens fast, a diabetic’s chances of a blood sugar spike are increased.

Another tip is to consume fruits while they’re fresh and in season, preferably in their natural form. Fruit juices and processed fruits have a tendency to spike a diabetic’s blood sugar. Portion control is also vital in a diabetic’s fruit consumption. Some fruits that are good for diabetics are sugary and sugary fruits usually have high glycemic index. However, moderate consumption of such fruits would keep the sugar level within healthy limits.

Some of the fruits that are good for diabetics include:


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Apple

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IndiaMART

Diabetics should enjoy at least one apple a day. Apples are loaded with fiber and are a good source of vitamin C. To get the most out of the apples, diabetics should eat them unpeeled. The skin is the most nutritious part; it is full of antioxidants.

Oranges

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Healthline

Citrus fruits like orange are vital to glucose metabolism. They slow glucose update and inhibit the movement or transport of glucose through the intestines and liver. Oranges also contain folate and potassium. These help to normalize blood pressure. Diabetics are therefore encouraged to eat an orange every day as this will not only supply them with Vitamin C but help them achieve a healthier life.

Bananas

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The Packer

This fruit is an inexpensive and delicious way to get some potassium and vitamin C. Diabetics are encouraged to eat their bananas whilst they are still a little green or as soon as they’re ripe. The longer the bananas stay, the sweeter they become.

Papaya

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Encyclopedia Britannica

The natural antioxidants in this fruit make it a great choice for diabetics. Diabetics are prone to many ailments, including heart or nerve damage; these are caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage. This will make for a longer and healthier life span.


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Watermelon

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AzerNews

This refreshing fruit contains a lot of natural sugar. But it is also an excellent source of vitamins and minerals. More than ninety percent of watermelon consists of water; this makes it great for hydration. In addition, the magnesium and potassium in this fruit can improve blood circulation and aid kidney function.

Grapes

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Grapes are a good choice for diabetics. Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Grapes are also a good source of vitamin C.

Guava

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Healthline

This is a great fruit for diabetics. It has a low glycemic index. It is also rich in dietary fiber. This helps to ease constipation which is a common diabetic complaint. It also helps diabetics to stay healthy.

You might enjoy this article on planting your own fruit trees.

Sources

Shilpa Arora, “Fruits for Diabetics: 10 Diabetic Friendly Fruits for Managing Blood Sugar Levels Better,” NDTV Food, https://food.ndtv.com/health/10-diabetic-friendly-fruits-to-help-you-manage-diabetes-better-1269733 accessed 28th October, 2019.

Maria Masters, “8 Best Fruits for a Diabetes-Friendly Diet,” Everyday Health https://www.HYPERLINK “https://www.everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes/”everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes/ accessed 28th October, 2019.

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Featured image source: Medical News Today


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Obiamaka Angela Udevi

Udevi, Obiamaka Angela holds a Master of Arts degree in History & International Studies. She's a freelance writer with a passion for food and healthy living. She can be contacted through her email address, obiudevi@yahoo.com

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