Can diabetics eat fruits? Select The Best Fruits for Diabetics (1)

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ERODE DIABETES FOUNDATION
Presents...
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Can Diabetics Eat Fruits? Best 5 Fruits for
Diabetes Management

• If you or your family member is living with
  diabetes you might often get confused about which
  food to eat?
• There are many options and fruits are the most
  common concern, as they contain natural sugars.
• So, can diabetics eat fruits? The answer is an
  absolute yes. Fruits are packed with vitamins,
  minerals, and fibres.
• But we should follow some considerations to keep
  your blood sugar levels in check.

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Fruits and Blood Sugar

• Fruits also contain carbohydrates, which can
  affect blood sugar levels. However, not all
  fruits impact blood sugar the same way.
• The glycemic index (GI) measures how quickly
  foods raise blood sugar levels.
• Low-GI fruits are better choices for diabetics as
  they have a slower, smaller impact on blood
  sugar.

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Best Fruits for Diabetics

• Guava
• Indian Gooseberry (Amla)
• Jamun (Indian Blackberry)
• Pomegranate
• Berries (Strawberries, Blueberries)
• .

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Guava

• Guava is low in glycaemic index (GI), which means
  it doesn't cause a rapid increase in blood sugar
  levels.
• It's rich in dietary fibre, particularly soluble
  fibre, which helps in controlling blood sugar
  levels and improving digestion.
• Guava also contains a good amount of Vitamin C,
  which boosts immunity and protects against
  infections.
• Portion Control Enjoy 1 medium-sized guava
  (about 100 grams) as a serving, which provides
  approximately 68 calories.

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Nutritional Profile

• Calories 68 per 100 grams
• Carbohydrates 14.3 grams
• Fibre 5.4 grams
• Sugars 8.9 grams
• Protein 2.6 grams
• Fat Less than 1 gram

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Indian Gooseberry (Amla)

• Amla is known for its low glycaemic index and
  high fiber content, which helps in regulating
  blood sugar levels and improving digestion.
• Further, it is rich in Vitamin C and
  antioxidants, which strengthen the immune system
  and protect against oxidative stress.
• Portion Control Consume medium-sized amla (about
  50 grams) per serving, which provide around 22
  calories.

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Nutritional Profile

• Calories 44 per 100 grams
• Carbohydrates 10.2 grams
• Fibre 4.3 grams
• Sugars 4.0 grams
• Protein Less than 1 gram
• Fat Less than 1 gram
• Vitamins Minerals Rich in Vitamin C,
  antioxidants.

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Tips for Including Fruits in a Diabetic Diet

• Monitor portion sizes as even low-GI fruits can
  raise blood sugar levels if consumed in large
  quantities. So, stick to recommended serving
  sizes.
• Combining fruits with a source of protein or
  healthy fat can slow down sugar absorption and
  prevent blood sugar spikes.
• Drinking water can help regulate blood sugar
  levels and prevent dehydration, which can affect
  blood sugar control.
• Whole fruits are better than fruit juices or
  dried fruits, which can have concentrated sugars
  and higher GI values.

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To Sum-up

• So, can diabetics eat fruits? Absolutely!
  Including the right fruits into your diet can
  provide essential nutrients and help manage blood
  sugar levels.
• Thus, by choosing low-GI fruits and monitoring
  portion sizes, diabetics can enjoy the sweet
  taste of fruits without compromising their
  health.
• Lastly, always consult with your healthcare
  provider or a registered dietitian for
  personalized advice on managing diabetes through
  diet.

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