We are all aware that diabetics, i.e. those who are suffering from high blood sugar need to be very careful about their diet. Even though Diabetes Mellitus (both Type I and II) cannot be cured, it can surely be controlled and managed by three things:
• Regularly taking your medications and nutritional supplements without fail and in correct dosage as advised by your doctor
• Controlling your diet
• Exercising regularly
Even though diabetics are advised not to go overboard when it comes to consumption of fruits, i.e. to have fruits in moderation, there are certain fruits which are not only diabetic friendly, but one can also reap decent health benefits from them as they are loaded with nutrients which can help those suffering from chronic diseases such as diabetes.
1. Pomegranate: Pomegranate is powerhouse of antioxidants which help
in neutralising free radicals in our body, thus greatly benefiting those suffering from chronic diseases such as diabetes. This fruit has one of the richest combinations of antioxidants and powerful phytochemical compounds.
2. Red Grapes: Red grapes contain a phytochemical known as resveratrol
which helps in controlling blood sugar by effecting how the body secretes and utilizes insulin.
3. Apples: According to American journal of clinical nutrition, apples are known to reduce the risk of type 2 diabetes (non-insulin dependent diabetes mellitus).
4. Blueberries: Blueberries contain a type of flavonoid known as anthocynins which help in lowering risk of diabetes.
5. Strawberries: Strawberries are known to increase metabolism and hence help in controlling obesity - one of the risk factors for diabetes. Strawberries also have low glycemic index and hence are
released slowly into blood stream as glucose.
6. Guava: Besides having a low glycemic index, guava are also good source of dietary fibre, which helps in easing constipation - a common problem in those suffering from diabetes.
7. Watermelon: Watermelon is a good source of potassium and has
natural diuretic property which helps in proper functioning of kidneys. Those suffering from uncontrolled diabetes over a long period have impaired kidney functions.
8. Cherries: Cherries also contain anthocynins which not only boost production of insulin but also improve the insulin utilisation in our body.
9. Papaya: Papaya is a good source of natural antioxidants which help in protecting the diabetes from nerve damage due to uncontrolled sugar
levels in our blood.
10. Orange: The citrus flavonoids and phenolic acid found in orange have shown excellent protective properties for those suffering from diabetes, besides also helping in glucose metabolism.
11. Peaches: Peaches are also good source of potassium and dietary fibre and hence a good choice for those suffering from diabetes.
12. Apricots: Apricots are low on calories and are very good sources of vitamin A and dietary fibre.
13. Pears: Pears are also a good choice for diabetics because they are a very good source of dietary fibre and vitamin K.
14. Rose apple: Its name is misleading and it is in no ways connected to either rose or apple. Rose apple contains an alkaloid known as jambosine which has shown to regulate and block conversion of starch into sugar in our body.
15. Black Plum: Besides being a good source of antioxidants, phytonutrients and dietary fibre, black plums are also low on glycemic index which means that sugar from is absorbed slowly in the bloodstream and there is no insulin spike followed by sugar crashes.