Many diabetic patients avoid eating fruit because they are worried that the high sugar content found in most fruits will worsen their condition. The U.S. National Library of Medicine says diabetes occurs because of elevated blood glucose levels.
The pancreas no longer uses or produces enough insulin for the body to function properly. Without enough insulin, high levels of glucose remain in the bloodstream. Diet plays a major role in controlling blood glucose levels, so people should maintain a nutritionally dense diet. Many diabetics think that they can't eat fruits when diagnosed with diabetics; however, many fruits are good for diabetes because they have low sugar content.
Fiber rich foods are generally safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber delays the emptying of stomach contents into the small intestine which slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it are these parts of the fruit that are highest in fiber. Fruits high in fiber include (fiber content in brackets): passion fruit (10.4%), raspberries (6.5%), apples (2.5%), pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), strawberries (2.0%), pomegranates (3.4%), and avocados (6.7%). The avocado is not only high in fiber, but is also a rich source of monounsaturated fat.
The American Diabetes Association (ADA) recommends a diet high in monounsaturated fat as it can help reduce the risk of cardiovascular disease which is more common in diabetics than the general population. There is also some evidence that a diet rich in monounsaturated fat can improve glycemic control.
Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not require insulin to metabolize and therefore can be enjoyed by people with insulin resistance problems. Fructose also has a much lower glycemic index of 19 compared to glucose or sucrose (table sugar) which have GI values of 100 and 60 respectively. This means high fructose fruits will not spike blood sugar levels to the same extent as high glucose fruits. High fructose fruits include apples, cherries, pears, guavas, and mangoes - all of which have fructose to glucose ratios close to, or greater than 2.
Small amounts of fructose appear to help lower blood sugar levels by increasing the activity of certain liver enzymes involved in glucose uptake and storage. One study, published in 1993 in the Journal of Internal Medicine, looked at the effects of fructose on a group of diabetic patients. The researchers found that a diet where fructose made up 20% of carbohydrate calories resulted in a 34% improvement in insulin sensitivity compared to a diet containing no fructose. Grapefruit is another fruit which may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. According to the Scripps institute, grapefruit may also help control insulin levels when consumed during meal times.
The following is a list of common fruits:
Apples Apricots
Banana Blackberries
Blueberries Cantaloupe
Cherries Dates
Dried fruit Fruit cocktail
Grapefruit Grapes
Honeydew melon Kiwi
Mango Orange
Papaya Peaches
Pears Pineapple
Plums Raspberries
Strawberries Watermelon
