'Let's take control of diabetes with fruits…..

Learn about fruits that can help with diabetes and some of its symptoms as Supplementing fruits with medicine can help you to have better control over diabetes symptoms and prevent complications.


The current epidemic of diabetes in UAE is the result of sedentary life style and changed food habits. The UAE has the second highest incidence of type II diabetes in the world that can be controlled by adopting simple lifestyle changes and food habits such as addition of certain fruit in routine diet. Consumption of specific fruits at regular bases can control symptoms and complications of diabetes.Fruits for DiabeticsJambul FruitThe jambul fruit or rose apple is known for its anti diabetic property. The ‘jamboline’ present in the seeds is believed to check the conversion of starch into sugar in case of increased production of glucose. It also reduces sugar in the urine.

Grape fruit

In Hindi it is known as chakotra. This citrus fruit is considered as good fruit for diabetes as it can naturally lower blood glucose level. It is also known for its appetizing properties and refreshing qualities.

Apple

In many clinical studies it has been found that the chemical substance present in apple helps to control the diabetes.

Orange

Scientists believe that fiber and vitamin c found in oranges controls blood sugar levels. Including oranges in diet will be beneficial to control weight gain and reduce obesity.

Bilberries and blue berries

Both of them  are considered to be helpful in preventing the damage to the retina caused by diabetes.

Prunes

Dried plum or prunes is full of soluble fiber that helps to normalize blood sugar level by delaying the absorption of glucose following a meal and also increases insulin sensitivity which can help in the prevention and treatment of diabetes. The soluble fiber promotes a sense of fullness after meal which prevents over eating and weight gain.

The other fruits that are rich in fibers and found beneficial in controlling blood sugar level are pears, apricots, kiwi fruit etc.

Fruit and its fiber content.

FruitFiber content
Apple2.5%
Pears2.1%
Apricots2.1%
Blueberries2.7%
Kiwifruit2.1%
Pomegranates3.4%
Avocados6.7%

Bad fruit- myth

There is a common myth among people that diabetic patient can’t eat certain fruits as they are “too sweet” or contains lots of carbohydrates. As a matter of fact the total consumption of carbohydrate or sugar levels affects blood sugar level more than the source of carbohydrates or sugar.

According to mayo clinic, one serving of fruit should contain 15grams of carbohydrates and the size of the serving depends on the carbohydrate content of the fruit. That means you can eat low carbohydrate fruit in larger portion compare to high carb fruits.

The following fruit servings contain about 15 grams of carbohydrates

  • 1/2 medium banana
  • 1/2 cup (83 grams) cubed mango
  • 1 1/4 cup (190 grams) cubed watermelon
  • 1 1/4 cup (180 grams) whole strawberries
  • 1/3 cup (80 grams) sapodilla (chikoo)
  • 3/4 cup (124 grams) cubed pineapple

Remember fruits are just supplements and can not substitute medicine. Supplementing these fruits with medicine can help you to have better control over diabetes symptoms and prevent complications.

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