As fruits are generally sweet, people often think that a diabetic person should avoid eating them. But there are several fruits that are particularly effective at 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. Moreover, diabetics also need to consider factors like glycemic index and glycemic load as they offer information on how different foods affect blood sugar and insulin levels.
Low glycemic index foods are believed to have a beneficial effect on blood glucose control as they do not significantly impact blood sugar levels. Usually, foods with a glycemic index score of 55 and below are classified as low glycemic index foods. Those with a glycemic index score of 70 and above are considered high glycemic index foods.
Top fruits for diabetes
1. Apples
The crunchy, juicy and sweet apples may offer protection against diabetes. Apples are high in soluble fiber, vitamin C and antioxidants. They also contain pectin that helps detoxify the body and remove harmful waste products as well as lowers the insulin requirements of diabetics by up to 35%.
Plus, apples help prevent heart attacks, reduce the risk of cancer and ward off eye diseases among diabetic people.
Glycemic index: ranges from 30 to 50
Suggested serving size: One small to medium-sized apple daily is recommended.
2. Cherries
Cherries have one of the lowest ratings of any fruit on the glycemic index at 22. Cherries contain antioxidants, beta-carotene, vitamin C, potassium, magnesium, iron, fiber and folate.
Plus, cherries contain anthocyanins that are known to help lower blood sugar by increasing insulin production by up to 50 percent. They also help fight heart disease, cancer and other diseases that are common among diabetic people.
Suggested serving size: Cherries can be eaten fresh, canned, frozen or dried. One-half cup of cherries a day is a good option.
3. Black Plums
Black plums, also known as Jambul or Jamun, can help a lot in controlling blood sugar. Researchers from the Father Muller Medical College in India looked at the effects of black plums in the treatment of diabetes. The presence of anthocyanins, ellagic acid and hydrolysable tannins in black plums makes this fruit extremely beneficial for diabetic people.
The fruit helps control the conversion of carbohydrates into blood sugar. The excessive thirst and frequent urination problems common among diabetic people can also be controlled by this fruit. Along with the fruit, the leaves, berry and seeds of the black plum tree can be used to control blood sugar level.
Suggested serving size: One-half cup of black plums daily is recommended, when the fruit is available in the market. You can also make a powder of dried seeds and eat one teaspoon of the powder with water twice a day.
4. Guava
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 in maintaining the blood sugar level.
Those who are at a risk of developing diabetes can help prevent it by drinking guava leaf tea. Dry the guava leaves and crush them. Boil one tablespoon of crushed guava leaves in hot water. Let it steep for five minutes, and then strain it. Drink this tea once daily.
Source : www.top10homeremedies.com/kitchen-ingredients/top-10-fruits-diabetics.html
Flax seeds (Alsi)
Due to their high fibre content flaxseeds help digestion and aid in the proper absorption of fats and sugars. Consuming flax seed helps reduce a diabetic’s postprandial sugar level by almost 28 per cent.
Tip: Consume one tablespoon of ground flaxseed powder every morning on an empty stomach with a glass of warm water. However, do not have more than 2 tablespoons per day, as it can be detrimental to your health. Here are 11 ways to include flaxseeds in your diet.
#3 Leaves of bilberry (neelabadari) plant
The leaves of bilberry have been used in Ayurveda for many centuries to control diabetes. Recently, the Journal of Nutrition stated that the leaves of the Bilberry plant contain high amounts of anthocyanidin, which enhance the action of various proteins involved in glucose transportation and fat metabolism. Due to this unique property, bilberry leaves are a great way to lower one’s blood sugar levels.
Tip: Crush bilberry leaves in a mortar and pestle and consume 100 milligrams of this extract everyday on an empty stomach.
#4 Cinnamon (dalchini)
Also known as dalchini, it improves insulin sensitivity and lower blood glucose levels. Having as little as ½ teaspoon of cinnamon per day can improve one’s insulin sensitivity and help controlling weight, thereby decreasing one’s risk for heart disease.
Tip: Include about 1 gram of dalchini into your daily diet for about a month to help lower blood sugar levels. Read more health benefits of cinnamon.
Source : thehealthsite.com/diseases-conditions/home-remedies-for-diabetes/
Some fruits are better than others for diabetics. Moreover, diabetics also need to consider factors like glycemic index and glycemic load as they offer information on how different foods affect blood sugar and insulin levels.
Low glycemic index foods are believed to have a beneficial effect on blood glucose control as they do not significantly impact blood sugar levels. Usually, foods with a glycemic index score of 55 and below are classified as low glycemic index foods. Those with a glycemic index score of 70 and above are considered high glycemic index foods.
Top fruits for diabetes
1. Apples
The crunchy, juicy and sweet apples may offer protection against diabetes. Apples are high in soluble fiber, vitamin C and antioxidants. They also contain pectin that helps detoxify the body and remove harmful waste products as well as lowers the insulin requirements of diabetics by up to 35%.
Plus, apples help prevent heart attacks, reduce the risk of cancer and ward off eye diseases among diabetic people.
Glycemic index: ranges from 30 to 50
Suggested serving size: One small to medium-sized apple daily is recommended.
2. Cherries
Cherries have one of the lowest ratings of any fruit on the glycemic index at 22. Cherries contain antioxidants, beta-carotene, vitamin C, potassium, magnesium, iron, fiber and folate.
Plus, cherries contain anthocyanins that are known to help lower blood sugar by increasing insulin production by up to 50 percent. They also help fight heart disease, cancer and other diseases that are common among diabetic people.
Suggested serving size: Cherries can be eaten fresh, canned, frozen or dried. One-half cup of cherries a day is a good option.
3. Black Plums
Black plums, also known as Jambul or Jamun, can help a lot in controlling blood sugar. Researchers from the Father Muller Medical College in India looked at the effects of black plums in the treatment of diabetes. The presence of anthocyanins, ellagic acid and hydrolysable tannins in black plums makes this fruit extremely beneficial for diabetic people.
The fruit helps control the conversion of carbohydrates into blood sugar. The excessive thirst and frequent urination problems common among diabetic people can also be controlled by this fruit. Along with the fruit, the leaves, berry and seeds of the black plum tree can be used to control blood sugar level.
Suggested serving size: One-half cup of black plums daily is recommended, when the fruit is available in the market. You can also make a powder of dried seeds and eat one teaspoon of the powder with water twice a day.
4. Guava
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 in maintaining the blood sugar level.
Those who are at a risk of developing diabetes can help prevent it by drinking guava leaf tea. Dry the guava leaves and crush them. Boil one tablespoon of crushed guava leaves in hot water. Let it steep for five minutes, and then strain it. Drink this tea once daily.
Source : www.top10homeremedies.com/kitchen-ingredients/top-10-fruits-diabetics.html
Flax seeds (Alsi)
Due to their high fibre content flaxseeds help digestion and aid in the proper absorption of fats and sugars. Consuming flax seed helps reduce a diabetic’s postprandial sugar level by almost 28 per cent.
Tip: Consume one tablespoon of ground flaxseed powder every morning on an empty stomach with a glass of warm water. However, do not have more than 2 tablespoons per day, as it can be detrimental to your health. Here are 11 ways to include flaxseeds in your diet.
#3 Leaves of bilberry (neelabadari) plant
The leaves of bilberry have been used in Ayurveda for many centuries to control diabetes. Recently, the Journal of Nutrition stated that the leaves of the Bilberry plant contain high amounts of anthocyanidin, which enhance the action of various proteins involved in glucose transportation and fat metabolism. Due to this unique property, bilberry leaves are a great way to lower one’s blood sugar levels.
Tip: Crush bilberry leaves in a mortar and pestle and consume 100 milligrams of this extract everyday on an empty stomach.
#4 Cinnamon (dalchini)
Also known as dalchini, it improves insulin sensitivity and lower blood glucose levels. Having as little as ½ teaspoon of cinnamon per day can improve one’s insulin sensitivity and help controlling weight, thereby decreasing one’s risk for heart disease.
Tip: Include about 1 gram of dalchini into your daily diet for about a month to help lower blood sugar levels. Read more health benefits of cinnamon.
Source : thehealthsite.com/diseases-conditions/home-remedies-for-diabetes/
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