Diabetes, a common health condition, results from a sedentary lifestyle and unhealthy eating habits. So, it is important to eat healthily and be physically active to prevent the disease. And fruits are an integral part of a healthy diet because they are full of minerals, vitamins, and powerful plant compounds (phytochemicals).
But before consuming them, we must understand how different fruits, their quantities, types and combinations manage blood glucose levels.
Including Sugar Patient Fruit in Our Diet
Since fruits contain carbohydrates, they will cause blood sugar spikes. Therefore, we should choose the right sugar patient fruit, count on the carbs and try to balance the same with lifestyle choices, medicine and diet. Also, consider the glycemic index (GI), which measures how fruits affect our blood glucose. Fruits with a high GI (over 70) raise our blood glucose quickly, and those with low GI (lower than 55) increase our glucose level very slowly.
Healthiest Sugar Patient Fruits
The following fruits are low on GI and carbs and can be ideal sugar patient fruit.
- Berries
Berries are a super food for people with diabetes, packed with fibre and antioxidants. A cup of fresh blueberries contains 21 grams of carbs and 84 calories. If we cannot have them directly, we can have a berries parfait, alternating several layers of fruit with non-fat yoghurt.
- Tart Cherries
A cup of tart cherries contains 12.5 grams of carbs and 52 calories, making them the perfect sugar patient fruit that fights inflammation. Cherries also contain loads of antioxidants, which may help fight cancer, heart disease, diabetes and other health conditions.
- Peaches
Juicy and fragrant peaches contain metabolism-boosting potassium, and we can easily include them in our diabetes-friendly diet. A medium-sized peach contains 14 grams of carbs and 59 calories, along with 285 mg potassium and10 mg vitamin C, which makes it a super sugar patient fruit.
- Apricots
One apricot contains 4 grams of carbs and 17 calories, and this sugar patient fruit is the best source of fibre beneficial for people with diabetes. Mix fresh, diced apricots into cold or hot cereal, or toss them in a salad.
- Coconut
Coconut, specifically coconut water, is a nutrient-rich, natural and healthy drink. Be it balancing salt levels in our bodies or managing dehydration, coconut water alleviates several health conditions. So, is coconut water good for diabetes? Does it cause blood sugar spikes in people with diabetes? Let us find out!
A Brief Overview of Coconut Water
Coconut water is fresh, sterile and free of preservatives and artificial sweeteners. It is also one of the best electrolyte replenishments containing sodium, potassium, manganese, phosphorous, calcium, zinc, amino acids, copper and iron. One cup of coconut water consists of riboflavin (0.1 mg), vitamin (5.8 mg), manganese (0.3 mg), magnesium (60 mg), calcium (57.6 mg), potassium (600 mg) and sodium (252 mg). All these essential nutrients keep blood sugar levels under control. Coconut water has organic sugars, like glucose (50%), sucrose (35%) and fructose (15%).
Is Coconut Water Good for Diabetes?
Due to its germ-free nature and many natural sugars, coconut water is safe for people with diabetes. 240-480 ml coconut water without any sweeteners daily would be fine, but do not go beyond this as its fructose content can raise the blood sugar level.
Choose the water of a green coconut instead of the heavy milky substance called the pulp. This thick, whitish pulp contains huge amounts of fat and sugar, making it unhealthy for individuals with diabetes.
Potential Benefits of Coconut Water for Individuals with Diabetes
So, how is coconut water good for diabetes?
- Improves Blood Circulation
Individuals with diabetes often complain of compromised blood circulation. This causes various discomforts, such as blurred vision, kidney failure and numb feet. Consuming coconut water helps to reduce these conditions efficiently. It improves blood flow by widening the blood vessels, offering good relief in fighting the side effects and symptoms of diabetes. It can also heal a diabetic disorder known as atherosclerosis.
- Contains Less Carbs and More Fibre
People with diabetes need to closely monitor their carbohydrate intake as carbohydrates are high in their natural sugar content and can instantly raise blood sugar levels. Coconut water, being low in carbs and high in fibre (9 grams and 2.6 grams per 240 grams of coconut water), can control blood glucose levels.
- Has a Low GI
Coconut water’s low GI of 54 makes it one of the best sugar patient fruits. With a glycemic load of 3, it does not cause blood sugar spikes provided we have it in moderation. Furthermore, its magnesium content helps improve insulin sensitivity in people with diabetes.
Summing Up
So, is coconut water good for diabetes? Hopefully, we have answered! Even obese individuals with diabetes can have it in moderation because it does not cause weight gain. This drink, in combination with the above-mentioned sugar patient fruits, can keep the blood glucose level in check.
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