Do you know fruits useful for diabetes? | Dr. Maryam Saboktakbon, Tehran nutritionist
Useful fruits for diabetes Fruits are a rich source of nutrients and contain vitamins, minerals, fiber and various plant substances that help fight diseases. Evidence shows that daily consumption of about two cups of fruit reduces the risk of heart disease, reduces high blood pressure, cancer and other health threats.However, fruits get their sweet taste from a naturally occurring sugar called fructose. Your body quickly converts this carbohydrate into glucose, which can cause blood sugar levels to rise, something you should avoid when managing diabetes. This does not mean that you should avoid fruits. In fact, these delicious foods should be a regular part of your diet.
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What fruits lower blood sugar?
Some fruits can help reduce blood sugar and control diabetes due to their fiber content and natural compounds. Fruits that are high in fiber, such as apples, pears, and berries, can keep blood sugar levels more stable and prevent sudden spikes due to their slower digestion and lower glycemic index. Also, the fiber in fruits helps to slow down the absorption of sugar in the blood.
These fruits include the following:
- Berries such as strawberries, raspberries and blueberries that contain high antioxidants and fiber.
- Apple: contains fiber and pectin that helps control blood sugar.
- Pear is rich in fiber and reduces blood sugar in diabetics.
- Oranges contain vitamin C and fiber that help control blood sugar.
- Avocado is rich in healthy fats and fiber and has a positive effect on blood sugar.
- Kiwi contains vitamin C and fiber, which improves blood sugar control.
However, people with diabetes should control the amount and type of fruit they consume, because some fruits contain more natural sugar and may cause an increase in blood sugar levels.
Which fruits are good for diabetes?
For people with diabetes, choosing the right fruits can have a great impact on blood sugar control and improving overall health. Here we mention some useful fruits for diabetes along with their properties:
Berries
Strawberries, raspberries and blueberries contain low natural sugar and high fiber, which slowly introduce sugar into the blood and prevent a sudden increase in blood sugar. Berries are also rich in antioxidants that help reduce inflammation and improve heart health.
Apple
Apple is rich in fiber and vitamins and helps control blood sugar in diabetics. Pectin in apples, which is a type of soluble fiber, reduces sugar absorption. Consuming apples reduces the risk of heart diseases and improves overall health.
Pear
It contains high fiber and helps control blood sugar. Pear also slowly introduces sugar into the blood and can increase the feeling of satiety. For this reason, it is in the list of useful fruits for diabetes.
Fruits (orange and lemon)
Oranges and other citrus fruits contain vitamin C and fiber, and their sugar is absorbed slowly. These fruits have anti-inflammatory properties and improve general health and reduce the risk of diseases in diabetics. In addition, the consumption of citrus fruits strengthens the body's immune system.
Avocado
Avocado is rich in healthy fats and fiber, which plays an essential role in blood sugar control. This fruit increases the feeling of satiety and helps to lose weight. Avocado's unsaturated fats promote heart health and lower blood cholesterol.
kiwi
Kiwifruit is one of the fruits useful for diabetes because of its vitamin C and abundant fiber, which not only controls blood sugar, but also improves the digestion and function of the digestive system, thereby protecting the overall health of diabetics.
In general, consuming these fruits as part of a balanced diet can help manage blood sugar and improve the overall health of diabetics. It is important to control the amount of fruits you consume and consult with a doctor or nutritionist in Tehran, Dr. Maryam Sebaktekin, to find the best options for your specific situation. This advice will help you get the benefits of fruits while managing your blood sugar.
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