Being diabetic restricts a person’s ability to consume food as per his taste and desire. From junk food to even healthy fruits can cause adverse effects on the health of a diabetic person if consumed without taking proper caution. Fruits ranging from watermelon to mango are everyone’s favourite due to their delicious sweet taste and soothing abilities. Health experts recommend including fruits in the fruits even in the diabetic diet with certain precautions and measures that guarantee the safe consumption of the fruits.
Almost all of us have heard the phrase, “an apple a day keeps the doctor away,” but is that really the case for a diabetic human being? Even though most of the fruits are sweet in nature and contain fructose, a sugar specific to fruits and carbohydrates, a person with diabetes can still consume some of them by keeping certain precautions in his mind. The first thing a person with a high sugar level needs to consider is whether the fruits they want to consume have a low Glycaemic Index (GI).
Glycaemic Index is the number assigned to each fruit on a scale of 1 to 100 according to a particular serving. This index works to define how much the consumption of the fruit will increase the blood sugar level as per the serving due to the carbohydrates and fructose present in the fruits. It is the most significant factor that a person should consider with diabetes before expanding his diet to include fruits. Other than that, fruits with high nutritional and vitamin value are beneficial for human beings in general and help in preventing many diseases.
Apple, Oranges, Grapefruits, Cherries and Guavas are among the best fruits that a diabetic can consume. These fruits have a very low GI, which ensures that these fruits will not increase the level of sugar in an individual’s blood. Strawberries and Blueberries are also beneficial for diabetic people due to their low GI and abundance of antioxidants and vitamins. Moreover, Tomato, which is generally treated as a vegetable in the Indian continent, is also a great source of potassium and Vitamin C for diabetic people.
However, consuming fruits like watermelon and muskmelon can be tricky for a diabetic person. Even though watermelon has a GI of 2 for a serving of 100gm, eating the fruit in large quantities can quickly multiply the GI level in the human body and raise the glucose at a rapid rate. Measuring foods and their GI must be a priority for people with diabetes as it would help them create a better-balanced diabetic diet.
Lastly, fruits packaged and sold in the market in different forms with many preservatives and sugar agents added to them should never be included in the diets. Eating raw fruit is the safest way for a diabetic to gain the benefits and not succumb to unforeseen disastrous outcomes. Moreover, a doctor should be consulted before making any changes to the diabetic diet whatsoever in regards to fruits for people with high sugar levels.
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