are fruits safe for diabetes?

 

It is a false notion that diabetics should not have fruits. Diabetic person can eat fiber-rich fruits person can eat fiber-rich fruits like watermelon, strawberries, papaya, plums, muskmelon, etc. These fruits helps to control blood sugar, levels. Due to their law glycaemic index, they promote a gradual increase in the blood sugar level which is highly beneficial to diabetics. Fresh lime also helps a lot by providing vitamins, and minerals to the diabetic, person.

But on the other hand all fruit juices should be restricted because they contain too much sugar and moreover because plenty of fruit is required to make one glass of juice.

Juice does not add any fiber to person’s diet but instead raises the blood sugar level simultaneously. Fruits like mango, custard apple, chickoo, banana and grapes should be strictly avoided as they have high sugar content.

Dry fruits are not allowed for diabetes because they contain high level of fat and concentrated source of energy. Dates are not at all good for diabetics. They are rich in calories and should be avoided by diabetics and obese. Dried dates are a good source of calcium and iron.

The following quantities of fruit will give 10 grams of carbohydrates and according to that diabetics may have it. 75 gms of fruits like apples, Blueberries, Cherries, Kiwi fruit, Pears, Pineapple, Plums, Mangoes, Black currants, etc will provide 10 gms of carbohydrates. 100 gms of fruits like Guavas, lemons, oranges, papaya, peach, Strawberries, Blackberries, etc will provide 10 gms of carbohydrates. 150 gms of coconut meat, Rasp berries, gooseberry, etc provides 10 gm of carbohydrates. Therefore, the person with diabetes may adjust the fruit intake according to the body requirement. Moreover, fructose, present in fruits has an additional benefit for diabetics, as it does not need insulin for its metabolism and is well tolerated. Diabetics can therefore, eat fruits like any normal healthy person. Fruits provide vitamins, minerals, and fibers necessary for healthy diet schedule. As the vitamin C present in various fruits helps to get rid off certain diseases. The citrus fruits also contain manganese, which is an important constituent of insulin.