By: Utsa Ganguly | Updated at : 21 Nov 2022 05:07 PM (IST)
5 Diabetic Friendly Winter Fruits That You May Include In Your Diet ( Image Source : Getty )
New Delhi: Dibetes Mellitus is a metabolic disorder where the pancreas are not able to secrete enough insulin. When there isn’t enough insulin or body cells stop responding to insulin, too much sugar is retained in the blood stream. This can cause serious health problems, such as heart disease, vision loss, and kidney disease. This can be prevented or delayed with healthy lifestyle changes such a exercising regularly, losing weight, eating healthy food etc.
Certain foods have been proven to have a good impact on blood sugar regulation. These foods are strong in fibre and have low glycemic indices. There is a lot of misunderstanding and inaccurate information regarding diabetics eating fruits. Moderation is said to be the key to this problem.
Fresh, in-season fruits are advised for diabetics to take as a snack and in between meals. It is necessary to consume low-glycemic-index fruits. Adding cinnamon to foods is also known to regulate blood sugar levels.
Here are some winter- fruits that can be included in your diet if you are a diabetic:
1. Amla (Gooseberry):
It has a lot of chromium, which lowers blood sugar and increases insulin sensitivity. Additionally, it is abundant in Vitamin C, which has anti-oxidant and immunity-boosting qualities that are advantageous to diabetics. Amla can be consumed raw or with a dash of black pepper powder, or it can be made into murabba, pickles, candies, chutneys, or juice.
2. Oranges:
Being rich in Vitamin C, it serves as a powerful antioxidant. It is considered as a superfood for diabetics owing to its low glycemic index and helps to keep blood sugar and blood pressure at optimal levels.
3. Grapes:
Another wintertime favourite that may help with blood sugar control is grapes. Resveratrol, a phytochemical found in the fruit, aids in enhancing the body’s capacity to secrete insulin.
4. Kiwis:
Studies reveal that patients with type 1 and type 2 diabetes can eat kiwis. The extraordinarily low glycemic index of kiwi is a result of its fibre and fructose content. This indicates that consuming it won’t substantially raise blood sugar levels. Additionally, it includes inositol, which diabetics need to manage their blood sugar levels.
5. Apples:
The fruit includes a specific kind of antioxidant called anthocyanin, which improves the body’s metabolic balance and can control blood sugar levels. But, like with many foods, proportions must be taken into account. Apples in particular, when consumed in excess, may aggravate blood sugar levels. In addition, not everyone can tolerate high-fiber fruits; for example, if you have irritable bowel syndrome or slow digestion, apples may make your symptoms worse. Consult a nutritionist if you have dietary intolerances, want to learn your carbohydrate targets, or want to include your favourite fruits in your meal plan.
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