Diabetes mellitus (DM) regularly alluded to as Diabetes, is an interminable issue. It happens when the pancreas does not discharge enough insulin or when the cells of the body end up plainly impervious to insulin. In either case, the blood sugar cannot get into the cells for capacity, which at that point prompts genuine intricacies.
Diabetes, maybe more than some other ailment, is unequivocally connected with the western count calories, as it was extraordinary in societies devouring some local eating methodologies. Be that as it may, as societies change from their local weight control plans to the sustenances of business; their rate of diabetes increments in the long run achieving the extents found in the western social orders.
Not only do food rich in fibre help reduce those frequent trips to the bathroom, but a research at the university of Texas found that people who have raised their daily fibre intake from 24 grams to 50 have experienced dramatic improvements in their blood sugar levels. In fact, the fibre rich diet is no less effective than certain diabetes medicines.
Fruits contain seeds and come from plants or trees. People eat fruits that are stored in many ways – fresh, frozen, canned, dried, and processed.
But aren’t tomatoes and cucumbers also fruits because they have seeds? There are many foods that are classed as fruits that may surprise some people. Tomatoes are certainly one of them.
When it comes to diabetics eating fruits, there is a lot of confusion and information is very misleading. Just remember that moderation is the key here.
Diabetes disease arises when the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood.
As you may already know, people who suffer from diabetes often have a shortage of vitamin C. So citrus fruits, chalk full of vitamin C as well as loads of antioxidants – are a great choice.
Some other fruits include – Pomegranates, they contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases. So feel free to enjoy these red pearls with such powerful phytochemical compounds.
Grapes- Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind.
Apples: diabetics should feel free to eat apples. In fact, apples along with blueberries and grapes are especially beneficial for reducing the risk of type 2 diabetes according to the American journal of clinical nutrition.
If you can’t find apples or don’t like them (rare but happens), other lesser but still good sources of quercetin are onions, tomatoes, green vegetables and forest berries.
Blueberries: Blueberries get their deep pigment from anthocyanins, a type of flavonoid, known particularly to lower the risk of diabetes.
Cherries like blueberries contain anthocyanins that pump the cells insulin production by 50%. The day is not far when anthocyanins might be the building blocks for new diabetes treatments. So include cherries as a part of your healthy diet.
Strawberries – have low- glycemic index hence it’s slowly released into the blood stream as glucose.
Guava – It’s a great snack for diabetics with a low glycemic index. Guava is very rich in dietary fibre that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes.
Watermelon -The high potassium content makes watermelon one of best fruits for proper kidney functioning which in turn keep your blood uric acid levels on the lower side. This prevents kidney damage especially if you are diabetic. Also, diabetes can cause nerve damage but lycopene found in watermelon really helps reduce the effect.
Papaya (pawpaw): Natural antioxidants in papaya makes it a great choice for diabetics. Diabetics are prone to many ailments, including heart or nerve damage caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage for a better and longer life span..
Papaya is fairly rich in minerals including calcium, iron, magnesium, and potassium. Studies show that papaya extract can slow down the progression of type 2 diabetes, where the pancreas loses its ability to produce and secrete insulin completely.
Oranges: The flavonols, flavanones and phenolic acid found in oranges, have shown tremendous protective abilities, especially in diabetics. When it comes to glucose metabolism, citrus fruits not only slow glucose update but also inhibit the movement or transport of glucose through the intestines and liver.
How many servings or quantity should diabetics eat in a day?
People generally do not know how many calories they eat in a day. However, it should be about one to two servings at most to be on the safe side.
- 1,200-1,600 calories per day: Two fruit servings per day
- 1,600-2,000 calories per day: Three fruit servings per day
- 2,000-2,400 calories per day: Four fruit servings per day