List of food and fruits to eat and avoid in diabetes
People suffering from diabetes know very well how much they have to think before eating any food or fruit. Many of them don’t know which food is good for diabetes and what food they should avoid eating. The main aim of a diabetic patient is to control the blood glucose levels by eating taking proper diet. The food you eat plays a vital role in managing diabetes. Moreover, there are many food or fruits good for diabetes but due to the lack of sufficient knowledge, people are not aware of them. Therefore, in this article, we are giving you a list of food and fruits to eat and avoid in diabetes.
# Food and fruits for controlling diabetes
- Leafy Greens
Leafy green vegetables are low in calories and are very nutritious as well. People with diabetes have lower vitamin C levels as compared to non-diabetic people and might have a greater need for vitamin C. Moreover, leafy greens are rich in Vitamin C and a good source of antioxidants that play an important role in protecting the eyes and heart health of diabetic people.
Avocado consumption is good for people having diabetes as it has less than 1 gram of sugar and high fiber content. Avocados are known for having properties particular to preventing diabetes. It also has few carbohydrates and healthy fats that are good for maintaining the blood sugar level in the body.
- Chia Seeds
Chia seeds are rich in fiber and are good to eat for those who have diabetes problems. These are low in digestible carbs and viscous fiber in it lower the blood glucose levels by reducing down the rate at which food you eat moves through the gut and absorbed. Thus, chia seeds also maintain glycemic management in persons with diabetes.
Apple is counted amongst the most popular fruits good for diabetes. The apple skin has polyphenols compounds and is also rich in fiber and vitamin C. polyphenols compound trigger pancreases for making insulin and also decrease insulin resistance. Additionally, the outer skin of this fruit has antioxidant properties that are good for reducing the risk of diabetes.
Broccoli is counted amongst the most nutritious vegetables. Only a half cup of boiled broccoli comprises 27 calories, nutrients like magnesium and vitamin C, and 3 grams of digestible carbs. Also, if you eat broccoli then it helps in lowering the level of insulin and gives protection against cellular damage. It is also a good source of zeaxanthin and lutein that are known for preventing eye problems.
Flaxseeds are also known as Linseeds and common flax and are known for having omega 3 fats and unique plant compounds. The fiber present in these seeds is made of lignans which improved blood sugar levels and also decrease the risk of heart disease. Furthermore, flax seeds lower the risk of stroke and improve insulin sensitivity and gut health.
This delicious fruit is high in antioxidants anthocyanins which is responsible for giving red color to it. Anthocyanins reduce insulin levels after a meal and improve blood glucose levels. Strawberries also have polyphenols that have antioxidant properties and one cup of strawberry contains 11 grams of carbs and 46 calories.
# Food and fruits to avoid in diabetes
- White bread and Rice
Eating refined flour foods and bread increase blood sugar levels in people suffering from diabetes. White bread and rice are high in carbs and contain less fiber. So, this combination not only increases blood glucose levels but also decreases brain function in those who are suffering from type 2 diabetes.
- Dried fruit
In a dried fruit there is a loss of water and sugar content becomes more concentrated. These fruits are rich in GL and GI values so it’s good to avoid them because they contain more sugar as compared to fresh fruits. For example, in comparison to fresh grapes raisins has more than four times carbs. Hence, for optimal blood sugar control, diabetic patients must avoid dried fruit and select fruits that are low in sugar.
- Fruit juice
Even though fruit juice is considered a healthy beverage but it’s not good for people having diabetes. The effect of fruit juices on blood glucose levels is the same as those of other sugary drinks. In many cases, fruit juice is higher in sugar and carbs in comparison to soda. The high fructose content in fruit juices could worsen insulin resistance and also raise the risk of heart disease.
- Fruits with High glycemic index values
Apple, guava, and strawberries are counted amongst the fruits good for diabetes. But, there are some fruits with high glycemic index values that raise blood glucose levels. These are Pineapple, Watermelon, Mangos, and others.
- Trans fats
Trans fats are manufactured by adding hydrogen to unsaturated fatty acids for raising their stability. These are unhealthy and diabetic patients must avoid eating them. Moreover, trans fat is found in creamers, margarine, frozen dinners, and others and linked to insulin resistance also.
- Packaged snack foods
Packaged goods such as chips, pretzels, and others are not good snack choices. They’re usually made with refined flour and offer few nutrients that are responsible for increasing blood sugar levels. Additionally, some of these snack foods might contain even more carbs than mentioned on the nutrition label table.
- Sweetened breakfast cereals
If someone has diabetes then eating cereals to start a day is not a good choice. Many kinds of cereals are highly processed and carbs in high quantity. Hence, diabetic patients should skip most cereals and select a protein-based low-carb breakfast as a substitute.
# Final Words
People having diabetes, especially in the case of type 2 diabetes should pay attention to their carbohydrate consumption. As fruits are an excellent way to get nutrition and satisfying sweet tooth but then also you must avoid those fruits having high glycemic index. Always choose food and fruits good for diabetes and hopefully by going through this article you will understand efficiently about the fruits and food to eat and avoid in diabetes.