We must all control the number of sugars we incorporate into our diet, but even more so people who suffer from diabetes. In these cases, special care should be taken of the food consumed, as well as the quantity. Fruit is a perfect way to eat something sweet with little sugar, so today we are going to talk about the fruits that diabetics can eat.
Meals between meals
To peck between meals fruit is one of the best and healthiest options we can choose. In case of suffering from diabetes, we do not have to stop enjoying snacking in the middle of the morning or mid-afternoon to arrive less hungry for the main meals of the day.
Fructose is less harmful than the sugar present in other foods, so, always taking into account the fruits that a diabetic can eat, it is not necessary to give them up completely between meals.
HARMFUL FRUITS FOR DIABETICS
Not all fruits are suitable for diabetics. Those that, due to their natural composition, have a strong load of sugar, should not be consumed by people suffering from this disease. Some examples are bananas, mangoes, or papayas.
In fact, before going on to list the list of fruits for diabetics, let’s first talk about the parameters that are taken into account when defining which are beneficial and which are not for patients suffering from this disease.
Glycemic index and glycemic load
The glycemic index is one that measures the amount of glucose in the blood after having ingested 50 grams of food that is rich in carbohydrates. It has a scale of 1 to 100, considering 100 the ingestion of 50 grams of pure glucose.
When you are between:
-70 and 100: The glycemic index is high.
-55 and 70: the glycemic index is medium.
-Less than 55: the glycemic index is low.
FRUITS THAT DIABETICS CAN EAT: GLYCEMIC INDEX
On the other hand, we have the glycemic load, which measures how much food is capable of raising glucose and, in addition, the amount of said food. If the blood glucose load is greater than 20, it is too high for a person with diabetes to consume it. If it is between 19 and 11, the load is considered average; If it is between 10 and 0, it is considered low. A diabetic can only consume a fruit that is in one of these last two cases.
Although both measures are equally reliable and effective, blood glucose loading gives you a more accurate view of how much food you can consume.
With this in mind, let’s move on to see what fruits a diabetic can eat without fear of having any kind of harmful effect.
LIST OF FRUITS FOR DIABETICS
Citrus fruits: Citrus fruits such as oranges, lime or lemons are perfect for people who have medical problems with sugar, as they have a fairly low glycemic load and index. In addition, they have a good amount of vitamin C and soluble fiber.
Strawberries: As in the previous case, this is one of the fruits that diabetics can eat without any problem due to its low sugar content. It also has a large amount of vitamin C and potassium.
Apples: They have a high concentration of a type of soluble fiber, known as pectin, which keeps cholesterol and glucose levels stable. In addition, they have a fairly low glycemic load and index, which makes them essential among the fruits that a diabetic can eat.
Pears: As with apples, pears contain a lot of fiber. In addition, they help fight against cardiovascular diseases and are ideal for enhancing nutrition and detoxification of the body.