FAMILIAR FRUIT FIGHTERS PART 3 - DIABETES

Can Diabetics eat fruit?

Fruit is not off-limits for diabetes patients. It has too many good things going for it, such as fiber and nutrients, as well as its natural sweetness. It is common to hear that people should avoid all types of fruit because they contain sugar and it is counterproductive for those who suffer from this disease. However, there are some fruits that can be eaten and that will help to counteract the effects of diabetes.

Mother Nature has provided several phytochemicals especially in selected fruits to fight diabetes. In midst of several anti diabetic fruits, another way to choose fruits is to check the glycemic index (GI). The GI is a ranking of foods on a scale from 1 to 100, with their score indicating how quickly they raise blood sugar levels. Low GI foods are best for helping control blood sugar levels.

Let us cruise our Nature’s remedies for Diabetes…

Blueberries – These berries really stand out: They contain both insoluble fibers (which “flushes” fat out of your system) and soluble fibers (which slows down the emptying of the stomach, and improves blood sugar control). They contain anthocyanins that pump the cells insulin production by 50%. Anthocyanin shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels, among other things. Increasing adiponectin levels can help keep blood sugar low and increase our sensitivity to insulin.

Grapes - Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind.

Guava - It's a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fiber that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes.

Strawberries – These have low- glycemic index hence it's slowly released in the blood stream as glucose. It can also improve immunity, has cancer fighting ability and increases metabolism, which in turn helps you lose weight.

Papaya - Natural antioxidants within the fruit make papaya a great choice for diabetics. Diabetics are prone to many ailments, including heart or nerve damage caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage for a better and longer life span. This is perfect for diabetics who suffer from constant cravings. By including papaya after lunch or for breakfast, patients have the sensation of being full for longer.

Water melon - The high potassium content makes watermelon one of best fruits for proper kidney functioning which in turn keep your blood uric acid levels on the lower side. This prevents kidney damage especially if you are diabetic. Also, diabetes can cause nerve damage but lycopene found in watermelon really helps reduce the effect.

Oranges - The flavonols, flavanones and phenolic acid found in oranges, have shown tremendous protective abilities, especially in diabetics. When it comes to glucose metabolism, citrus fruits not only slow glucose update, but also inhibit the movement or transport of glucose through the intestines and liver.

Let’s fight Diabetes with these familiar fruit fighters…