Diabetics are usually advised to eat foods that are high in fiber in order to lower blood sugar levels. However, some fruits, while high in fiber, are also high in starch and sugar that could raise blood sugar levels. Thus, one should also choose carefully the type of fruits that one eats. Top three recommended fruits for diabetics are the avocado, cherry and the grapefruit. The avocado is a fruit native to South and Central America. It may be egg shaped or spherical and has a hard seed inside. When ripe, the fruit is greenish yellow or golden yellow and has a smooth and creamy texture. It is most popular as a base for guacamole. Other ways of eating, aside from eating it straight is to flavor it with milk, included in salads, or served with meat such as chicken. Avocado is rich in calories of which 75% of it comes from the fruit's monounsaturated fat content. This is a good source of fat for those that are restricted from eating meat. Studies have shown that regular avocado intake would result in a decrease in bad cholesterol and triglyceride levels, and an increase in good cholesterol levels in the body. The healthy fats in the avocado raises insulin sensitivity thus lowering blood glucose levels.
Next on our list of fruits for diabetics are cherries. Cherries are fleshy fruit containing a single seed. While relatively expensive, they are very popular. Cherries are either eaten raw, used as garnishing in drinks, included in salads and pastries, and made into juices. They contain the red pigment called anthocyanins, which are rich in antioxidants. The antioxidant in the fruit raises the body's insulin output. They are also high in fiber and low in calories. During a study, it was found that rats receiving high doses of cherries mixed in a high-fat diet did not gain as much weight or built up much body fat. Their blood showed lower levels of cholesterol and triglycerides aside from having lower indicators for heart disease and diabetes compared to other rats. Including cherries in one's diabetic diet plan would help in maintaining blood sugar levels.
Finally, we have the grapefruit. It is from a subtropical citrus tree and has a yellow orange skin. The flesh is segmented, and has pink, white, or red pulps with varying levels of sweetness. It is either eaten raw, included in salads, made into juices, or used as ingredient in candies or desserts. The grapefruit is a good additional to a diabetic low carb diet as it is rich in many nutrients and vitamins like Vitamin C, pectin fiber, and lycopene which is an antioxidant. The fruit has a low glycemic index that helps the body burn fat. It is also found to ease constipation and promote good bowel movement thus helping the body get rid of toxins. Studies have shown that eating grapefruit regularly can bring down glucose levels in the blood within a few days. These recommended fruits for diabetics should be ideally eaten daily or at least three times a week and in conjunction with other healthy foods.
Dr.Eswararamanan VR is the author of this article. This article can be used for reprint with all the links intact.
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