People with diabetes generally think they should abstain from fruit because of its sugar content. While it’s true that high-sugar fruits can cause sudden spikes in blood sugar levels, that doesn’t imply a blanket ban on all fruits. Fruit offers a wealth of essential vitamins, minerals and fiber, and there is a low-sugar category of fruit that is safe for diabetes management. Thus, diabetics can still enjoy the benefits of fruit without compromising their health, by striking a balance between nutrition and sugar control.
Health Shots reached out to Deepika Jayaswal, Consultant Dietitian and Nutritionist at Motherhood Hospitals in Sarjapur, Bengaluru, to find out the best low sugar fruits for diabetics.
Low Sugar Fruits for Diabetics
Here are 5 low-sugar fruits that may be beneficial for people with diabetes:
Berries like strawberries, blueberries, and raspberries are not only delicious, but also exceptionally low in sugar. They are rich in antioxidants, fiber and vitamins. They are also low in carbs and have a low glycemic index, making them an ideal choice for people with diabetes. You can enjoy berries in various forms, such as adding them to yogurt, oatmeal, smoothies, or simply as a snack. They can also help satisfy your sweet cravings without causing a spike in blood sugar.
Apples are one of the most consumed fruits and are known for their natural sweetness. However, they are relatively low in sugar compared to many other fruits. They contain soluble fiber, which can slow the digestion and absorption of sugar, which helps regulate blood sugar. What else? Apples are low glycemic index (GI) fruits, meaning they have minimal impact on blood sugar. Choose whole apples over apple juice or applesauce to benefit from their fiber content.
Pears are another ideal fruit for diabetics. They contain soluble fiber, vitamins and minerals and are low in sugar, which may help with better blood sugar control. They are also low on the glycemic index and can be filling, which can control your sugar cravings. The fiber content of pears slows the absorption of sugars, promotes feelings of fullness and helps regulate blood sugar. Pears can be enjoyed fresh, in a fruit salad or added to dessert.
Pomegranate contains low glycemic index (GI) and low glycemic load (GL), which is useful for people with high glucose levels. In addition to being low in sugar, it is a rich source of antioxidants, vitamins and minerals, all of which help reduce insulin resistance. You can enjoy pomegranate juice in moderation with no added sugar, or you can also eat pomegranate seeds.
Oranges, eaten in moderation as whole fruits, can be part of a diabetes-friendly diet. They are a good source of vitamin C, fiber and antioxidants. Although the sugar content is low, it is important to pay attention to portion sizes due to their natural sugar content. You can enjoy oranges as a snack or add them to salads and fruit bowls. Their tangy and refreshing flavor makes them a popular choice with people with diabetes.
Amount of fruit for diabetics
Portion control is essential, even when consuming low-sugar fruits, as excessive consumption of low-sugar fruits can also cause blood sugar levels to rise. It’s always a good idea for people with diabetes to monitor their blood sugar levels and consult with a dietitian to create a personalized eating plan that meets their nutritional needs and health goals.