If you have been diagnosed with diabetes, then you would know you have to watch your sugar consumption and if you love fruits, this can prove to be a problem as most fruits contain a lot of sugar. Although these fruits are rich in other nutrients as well, eating them could cause an increase in your blood sugar level, which is something you do not want. A 2017 study found that eating more fruits is significantly associated with a lower risk of type 2 diabetes.
This does not mean you have to avoid all fruits. The truth is that not every fruit has high sugar content. There are still fruits you can eat that would not cause your blood sugar levels to spike. Some fruits can even help regulate your blood sugar and keep things under control better.
There are some things you have to consider before eating any fruit as a person with diabetes.
Glycemic Index
The Glycemic Index (GI) is a rating, from 0 – 100, used to measure how fast a food is absorbed and increases blood sugar levels. The GI is divided into three – Low (from 0-55), midrange (56-69), and high (70-100). Foods with a low GI are considered good for diabetics, as it does not cause a sharp spike in blood sugar levels.
Some fruits have low GI and it is fruits like this you should be eating, as a person with diabetes. Examples of such fruits include apples, avocados, grapefruit, pear, oranges, and more. Eating these fruits would not cause a spike in your blood sugar levels.
High GI fruits, however, should be avoided at all cost. Examples include watermelon, mango, banana, pineapple, pawpaw, and dates.
Eat Fresh Fruits
The best way to consume fruits is to eat them fresh. If you are lucky, you may have some of these fruit trees planted around you, meaning you can pluck them directly as you like. Otherwise, you may have to buy them. But it is important that you buy fresh fruits alone. Do not settle for alternatives like fruit juice or syrup. No matter how natural they may claim to be, some of them contain additives like added sugar and other chemicals that your body does not need.
You can buy the fruits fresh yourself and choose to juice them, rather than buying the juice directly.
Watch Your Servings
Another thing to keep in mind is to watch how much fruits you eat. Even when consuming low GI fruits, do not eat many at once. You can choose to spread them over the day, rather than eat all in one sitting. If you could eat two oranges at a go, you may have to settle for just half an orange at once and eat the remaining later.
As much as you love fruits, you have to come to terms with the fact that you are going to make some changes to your overall diet.
Before you eat any fruit, look up the GI online to make sure that it falls within the low GI group. Try your best to avoid eating high GI fruits.
List Of Fruits For Diabetes Patients in Nigeria
The following are a list of fruits, which are available in Nigeria for diabetes patients:
- Apples
- Avocados
- Tomatoes
- Garden eggs
- Blackberries
- Soursop
- Cherries
- Grapefruit
- Peaches
- Figs
- Grapes
- Mango
- Oranges
- Raisins
- Honeydew melon
- Unripe bananas
- Nigeria pears
- Plums
- Strawberries.
Fruits to Avoid
- Watermelon
- Pineapples
- Overripe bananas.
