Diabetes is a serious chronic condition, more and more widespread, also due to the bad eating habits we take as children without thinking about consequences.
Indeed, this disease is becoming a problem all over the world. The good news is that we can prevent diabetes by correcting our diet to have a stable level of blood sugar.
Diabetes usually manifests after 30-40 years and is often diagnosed late. Although the cause is still unknown, there are some risk factors related to its onset.
A lifestyle that is too sedentary, for example. Being overweight and choosing unhealthy foods are other possible triggers.
We often hear that a lot of fruits should be avoided from a diabetic’s diet.
In this article, the focus will be in particular on some types of fruit that can best help diabetics in their daily battle with diabetes.
Good fruits for diabetics:
- 1- Apples:
Apples are a great food for people who suffer from diabetes.
They contain important dietary fibers, but also other useful substances such as pectin and quercetin which help reduce insulin requirements.
There are several studies that demonstrate how quercetin contributes to lowering blood glucose and plasma insulin levels.
- 2- Prunes:
A research, published in the British Medical Journal, showed how increasing the consumption of prunes can help to reduce the risk of developing type 2 diabetes by 18%.
It may sound strange, but the study confirms the need to replace the consumption of prunes: fruit juice with the whole fruit.
During the tests, the researchers found that by substituting three portions per week of fruit juice with some types of whole fruit, the risk of type 2 diabetes is reduced by 7%.
Prunes have obtained the highest score on efficacy. In addition, prunes are rich in anthocyanins and tannins, both of which are beneficial for treating diabetes.
- 3- Grapefruit:
Grapefruit is one of the most recommended fruits for people suffering from diabetes.
In fact, it has a low glycemic index and a high content of dietary fiber. Not only. It also contains naringenin, a compound that can help reduce body insulin resistance and maintain weight.
According to a study by the Hebrew University of Jerusalem, the substance would be able to perform the same work as synthetic drugs generally used against type 2 diabetes.
In addition to increasing the body’s sensitivity to insulin, allowing the liver to burn fat instead of storing them.
The effects, according to scientists, would be comparable to those of Fenofibrato and Rosiglitazone.
- 4- Avocado:
We have already seen how avocados can help keep hunger at bay by stabilizing blood sugar levels.
We know then that it has a high content of food fibers and monounsaturated fats.
It can also help reduce the risks of heart disease.
It is very important fruit for diabetics, since they should control their weight by taking a diet rich in “good” fats.
In particular, it seems that consuming half a day avocado helps to increase the levels of good cholesterol, reducing by 50% the chances of developing the typical cardiovascular risk factors and diabetes related to the metabolic syndrome.
- 5- Oranges:
Oranges are also an excellent food for losing weight and controlling blood sugar levels.
In particular, this seems to be due to their content of naringenin, a substance we have just discussed.
It has a valid help in the management of obesity, in the metabolic syndrome, in diabetes 2 and in cardiovascular diseases.
A study by a group of researchers from the Robarts Research Institute of the University of Western Ontario (Canada) suggests that orange, lemon or grapefruit juice prevents the development of insulin resistance, normalizing glucose metabolism and eliminating the risk of incurring type 2 diabetes.
- 6- Grapes:
It seems crazy that the list contains a fruit like grapes!
Yet, there is a research, published in the British Medical Journal, which suggests that eating 2 portions a week of blueberries, grapes and apples reduces diabetes risk by 23% compared to those who eat less than a portion a month.
The results were obtained by analyzing data on more than 180 thousand individuals between 1984 and 2008, in three long-term studies.
The data were used to evaluate the overall effect of fruit consumption, both that of some specific fruits: grapes and dried fruit, peaches, prunes and plums, apricots, bananas, melon, apples, pears, oranges, grapefruits, strawberries and blueberries.
Grapes, apples and blueberries are the fruits that registered the best scores.
- 7- Blueberries:
Blueberries counteract weight gain due to a high fat diet and help keep blood sugar and cholesterol levels low. They are also rich in antioxidants that are important for our health.
Diabetics, especially those with type 2 diabetes, need a more accurate blood glucose control than healthy people.
So, as a final advice, put in consideration that it is important to see a nutrition professional who will know well how to manage the habits of the diabetic so he can be able to “fit” all the foods most consumed and optimize portions of consumption; fruits are no exception.