With the summers already here, who wouldn’t want to fully enjoy the seasonal fruit that goes with it. But if you have diabetes, you must have been told countless times to consume fruits with utmost caution. Seasonal fruits like watermelon and grapes have a high glycemic index (GI), and with that comes the question: Can a diabetic have fruit? Is it safe?
It is a common belief that diabetics should be careful when consuming fruits to avoid complications otherwise they can eat fruits just not extra sweet especially summer varieties.
However, busting the myth, a diabetic can enjoy fruits but just need to make strategic decisions based on fruits and how much to consume according to the GI as it helps the person select fruits.
Some fruits, such as apples, oranges, grapefruits, cherries, and guavas, are safe to eat for diabetics and also help manage type 2 diabetes.
People with diabetes are usually advised to keep an eye on the carbohydrate count and portion size of their meal, even if it has a low GI, which is indeed true. When consuming fruit, certain factors such as the ripeness of the fruit that affect the GI must be taken into account.
For diabetics, fruits like blueberries and strawberries are preferred to fulfill sweet indulgence. They are also a great source of antioxidants, fiber, potassium, manganese, and vitamins C and K.
Fruits like watermelon have a glycemic index (GI) of 72 per 100g serving, but an observant serving of fruit is low in carbohydrates and has minimal effect on blood sugar levels.
It is safe to consume blackberries, apples, avocados, strawberries, plums, grapefruit, peaches, pears and cherries in vigilant amounts as they have 20-49 GI levels, which technically classifies them as low GI fruits. High in fiber and low GI, these fruits help improve blood sugar tolerance.
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