Can fruits control sugar level?

RESEARCH has proved that when it comes to sugar level, there are good fruits and there are bad fruits, especially for diabetic patients. The best fruits for people with diabetes are high in fiber and low in sugar. The worst fruits for people with diabetes are high in sugar and low in fiber.

Fruits that are low in sugar are naturally low in fat, low in calories and low in sodium. Also, majority of them are loaded with nutrients that we frequently fail to get enough of: folate, vitamin C, potassium and dietary fiber. Potassium, which helps maintain healthy blood pressure, is abundant in these fruits.

Whole fruits, not juice, give us a feeling of fullness with fewer calories. They also contain dietary fiber, which helps us digest food and maintain healthy bowel movements and lowers blood cholesterol and the risk of heart disease.

Which fruit is best for sugar control? They are fruits that are high in fiber and low in sugar like apple, guava, orange, papaya and melons. Many fruits can help control blood sugar, including those that are high in fiber, low on the glycemic index (GI), or contain other nutrients that help manage blood sugar.

They include: apples which contain soluble fiber which helps regulate blood sugar, pears which has fiber and slow-digesting sugars that can help maintain steady blood sugar levels, citrus fruits that has vitamin C and soluble fiber which can help promote better glycemic control, cherries contains compounds that may help improve insulin sensitivity and manage blood sugar, peaches which has fiber and essential vitamins and have a relatively low impact on blood sugar, as well as plums that contain fiber and antioxidants which can contribute to better blood sugar management.

There is also kiwi, which contains fiber and is low in carbohydrates, making them a diabetes-friendly option, as well as watermelon with a low GI, cantaloupe and honeydew which are lower in sugar and provide vitamins and hydration, apricots which are kinder to blood sugar levels, guava with a low GI but high in fiber, and strawberries that contain fiber and antioxidants and are low on the GI, which helps stabilize blood sugar levels.

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If you want to lower your blood glucose levels, take these fruits in the intervals between meals. Vitamin C, which is essential for tissue growth and repair, wound healing and maintaining healthy teeth and gums, is abundant in guava and citrus fruits.

The worst fruits for sugar management are mango, jackfruit, banana, chikku and grapes because they are high in sugar and low in fiber.