diabetes diet fruits
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“Eat jamuns. They will help you manage diabetes better.”

“Stay away from corn. It is bad for diabetics.”

“Don’t eat rice. It will increase your sugar levels.”

Living with diabetes means you’re at the receiving end of endless advice on what foods you should eat and what you should avoid. On top of the list of foods that you must avoid are succulent fruits: mangoes, custard apples, chikoos, bananas and grapes.

The rationale is that these fruits are loaded with the dreaded ‘sugar’ that spells trouble for people with diabetes. And, as someone who loves fruits, you have to muster every ounce of courage to say no to these delicious fruits. But, not any longer.

We know how much you love to relish mangoes in the summer and custard apples during the monsoons. Our Health Coach, Jayashree Salian, firmly believes that diabetes should not come in the way of your love for this natural sweetness.

So, let’s look at the impressive health benefits that they have to offer, along with the recommended serving amounts:

1. Mango:

The king of fruits, mango has rightfully earned its royal status courtesy its wealth of nutrients. Its excellent beta-carotene content plays a key role in improving your eye health and keeping your skin hydrated during the sweltering summers. Besides, mangoes teem with Vitamin C, which helps your body produce collagen. Collagen helps your skin maintain a firm texture and gives it a radiant glow. WhaDont’s more, mangoes burst with the goodness of gallotannins, quercetin and mangiferin. These phytonutrients help boost your memory and concentration as well as reduce blood pressure and cholesterol.

Recommended portion size and the best time to eat it:

You may relish half a medium-sized mango as a mid-morning meal twice a week. Pair it with three walnut halves. The nut nourishes your body with essential fats as well as prevents sugar spikes.

2. Bananas:

The athletes’ favourite fruit, bananas make for a super convenient and nutritious snack. They are a rich source of potassium, which allows you to control your blood pressure and maintain the proper functioning of your kidneys. Bananas pack in Vitamin B6, which prevents the clogging of arteries, thereby minimising your risk of heart diseases. Also, bananas contain fibre and resistant starch that benefit the intestinal bacteria and protect you from colon cancer.

Recommended portion size and the best time to eat it:

Like gym goers and athletes, you can eat a small banana before you exercise once a week. The carbohydrates from a banana will fuel your body.

3. Custard apple:

The pulpy tropical fruit, custard apples are very nutritious and succulent. They teem with acetogenins and alkaloids, these biocompounds may help protect against lung, breast, prostate and pancreatic cancer. Plus, custard apples are a storehouse of B-complex vitamins that regulate your metabolic activities and combat depression and stress. Custard apples brim with copper, which aids in the production of red blood cells and helps maintain strong bones.

Recommended portion size and the best time to eat it:

You may eat a medium-sized custard apple as a mid-morning meal twice a week. Pair it with a handful of roasted chana. The high-protein chana will help prevent a surge in your sugar levels.

4. Chikoo:

The fleshy brown fruit with a grainy texture, chikoo, oozes with a burst of natural sweetness. The high-fibre content helps keep all your digestive troubles, especially constipation and irritable bowel syndrome, at bay. Teeming with tannins, chikoo possess strong antiviral, anti-bacterial and anti-inflammatory properties, especially the prevention of cold and cough due to seasonal changes. The superior vitamin and mineral content in chikoos increases bone mineral density and strength.

Recommended portion size and the best time to eat it:

You may have a medium-sized chikoo as a pre-exercise meal twice a week. Team it with three-four almonds. This carb-essential fat combination equips you with energy and may help kickstart fat loss.

5. Grapes:

Delicious finger fruit, grapes are super refreshing. They are a rich source of flavonoids, i.e., quercetin and resveratrol, which may prevent the deposition of plaque and lower LDL levels, thus reducing your risk of cardiovascular ailments. Besides, grapes brim with polyphenols, which may improve the flexibility and mobility of joints, especially knees. The high water content in grapes helps eliminate toxins from the body.

Recommended portion size and the best time to eat it:

You may consume ten to twelve grapes as a mid-morning meal twice a week. Pair it with a teaspoon of flaxseed or pumpkin seeds. The fibre-rich seeds and grapes combination works magic for your taste buds.

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Disclaimer: The information provided in this article is for patient awareness only. This has been written by qualified experts and scientifically validated by them. Wellthy or it’s partners/subsidiaries shall not be responsible for the content provided by these experts. This article is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this article/website.