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6 Sweet Fruits that Diabetes Patients Can Eat

Many people believe that eating fruit can increase blood sugar levels, so it will not be good for diabetics. Though the assumption is not entirely true. Because, not all fruits have a high glycemic index, some are medium, and even low. So it's still safe.

Quoting from diabetes.org.uk, this assumption has even been claimed as a myth. In fact, most fruits have a low to moderate glycemic index, so it does not cause a sharp increase in blood glucose levels. The average fruit contains 15-20 grams of carbohydrates that are like a piece of bread.

Sweet Fruits that Diabetes Patients Can Eat


So, it is not possible just to eat sweet fruit and make blood glucose levels increase. It is good for diabetics to eat fruits with a moderate to low glycemic index, as recommended by the United States Department of Agriculture (USDA) below:

1. Apple

According to the USDA, apples are classified as sweet fruits with a glycemic index (GI) below 55, and glycemic load (GL) below 10. Even The American Diabetes Association (ADA) provides healthy recipes; that is, bake apples that have been smeared with honey and cinnamon, then make an alternative snack if you are tired of eating it just like that.

Other research in the Journal of the American College of Nutrition has also proven, 38,018 women who eat one apple per day were 28 percent lower at risk of type 2 diabetes.

2. Bananas

Research in the journal Nutrients 2010 states, fiber in bananas is needed by diabetics, because it can help slow down digestion and absorption of carbohydrates. Another study in The Journal of Nutrition in 2008 even found that the benefits of bananas can reduce surges and help control blood sugar.

3. Papaya

One small papaya provides about three grams of fiber; is equivalent to 17 grams of carbohydrate. Launch of Medical News Today, the content makes papaya classified in the category of fruits with a moderate glycemic index, so it is still safe for consumption by diabetics.

While the International Journal of Nutrition Metabolism 2011, revealed that glycemic index levels in papaya can reduce insulin resistance and levels.

4. Mango

The sweet taste that is legit is also often makes diabetics hesitate to eat it. In fact, citing Healthline, mangoes are rich in fiber and antioxidants which play a role in minimizing the impact on blood sugar.

Fiber will slow down the absorption of sugar, while antioxidants can reduce the pressure response caused by a surge in blood sugar. This condition will make it easier for the body to control carbohydrate intake and stabilize blood sugar levels again.

5. Dates

The study entitled Glycemic indices of five varieties of dates in healthy and diabetic subjects examined five types of dates; as a result, the five dates have a low glycemic index (44 and 53). This means that dates are safe for consumption by diabetics, as long as they are in moderation.

It is also recommended to eat it with protein foods, such as a handful of nuts. Protein can slow the absorption of carbohydrates, thereby preventing the increase in blood sugar.

6. Watermelon

Enjoying cold watermelon with lots of water when thirst is very fitting. But what about those with diabetes, is it still permissible? The answer, citing Healthline, is there is no definitive research linking the causes of diabetes to eating watermelon. In fact, several studies link the benefits of watermelon to diabetes-related complications.

That was the sweet fruits that were apparently still safe for people with diabetes. If you are still in doubt, it's best to consult a private doctor first, yes. Stay healthy!

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