12 fruits that are safely consumed for people with diabetes

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Diabetes is a disease that lasts a long time and is characterized by blood sugar levels above normal. The sugar level in the blood is controlled by the hormone insulin which is produced by the pancreas, the organ of the body that is located behind the stomach. When the body cannot produce insulin (a blood sugar regulating hormone) or insufficient insulin is produced or insulin does not work properly, the body's cells cannot absorb and process glucose into energy.

Glucose that accumulates in the blood due to not being absorbed by the body's cells properly can cause various organ disorders. If diabetes is not properly controlled, various complications can occur that endanger the lives of sufferers.

Of the various types of diabetes, the most common is type 2 diabetes. Reported from Health Line, the American Diabetes Association reveals that the combination of type 2 diabetes with high blood pressure (hypertension) increases mortality due to heart disease and stroke.

In order to prevent blood sugar spikes, diabetics should adopt a healthy lifestyle, such as by diligently exercising and eating healthy foods. Healthy food consists of whole grains, vegetables and fruits. For fruits, it's better for diabetics to choose fruits that are low in calories and don't contain too much sugar, in order to prevent a surge in blood sugar.

The following are 12 fruits that are safely consumed for people with diabetes

1. Strawberry

Strawberries are a fruit that is low in carbohydrate, compared to other fruits, so it is good for diabetics. In addition, strawberries are also rich in antioxidants, so they can protect the body from other chronic diseases. Strawberries should be consumed without being processed first, so that vitamin C can be obtained optimally. By routinely consuming strawberries, it can reduce the risk of diabetics having complications from chronic diseases, such as heart disease and kidney failure.

2. Apples

Apples contain soluble fiber, which is anti-inflammatory, so it can help the recovery of diabetics who are infected. In addition, the content of soluble fiber in apples can make your stomach feel full longer, thus reducing the desire to eat again and even weight can be controlled, so that the risk of obesity which is one of the causes of diabetes can be avoided. Not only that, soluble fiber can also slow the absorption of nutrients (one of them sugar) into the bloodstream, and reduce bad cholesterol (LDL).

3. Orange

High fiber content in citrus fruits can help modulate blood, by slowing down the absorption of glucose into the bloodstream, thereby reducing the risk of a blood sugar surge.

4. Starfruit

The content of calories and carbohydrates in star fruit is low, so it is good for diabetics. In addition, star fruit also contains insoluble fiber, so it can effectively absorb glucose, delay the diffusion of glucose and also delay the release of glucose from starch. This causes postprandial blood sugar concentration (blood sugar after
eating) decreases, so it can help diabetics control their blood sugar levels.

5. Pears

Pears include fruits that are rich in vitamins and fiber, and low in carbohydrates and calories, so they are very good for diabetics. High fiber content in pears, can help reduce levels of bad cholesterol (LDL), and control blood glucose levels.
In addition, these fibers can also slow the absorption of carbohydrates into the body, so that the increase in blood glucose will be slower and reduce the risk of a surge in blood sugar.

6. Avocados

Avocados are a fruit that is also low in carbohydrate content, so it is good for consumption for diabetics. In addition, avocados also contain high healthy fats, so they can make you feel full longer, and can also help your body use insulin more effectively.

7. Peaches

This peach is a tropical fruit that has a low glycemic index, making it safe for consumption by diabetics. The glycemic index is the value set on a food based on how fast and slow the food can increase blood glucose levels.

8. Melon

Melon is one of the fruits that contains high water and also has a cold effect on the body. Melon contains 11 granules of sugar per fruit. Melon also contains potassium and vitamin K so it can increase weight loss by increasing your metabolism and treating digestive disorders.

9. Guava

Medium-sized guava contains 3 grams of fiber, 37 calories, 5 grams of carbohydrates, and has a low glycemic index. Guava is also rich in vitamins C, A, magnesium, potassium, and copper which are good for preventing cell damage to the body.

10. Mango

The fruit which has yellow flesh is rich in vitamin A and vitamin C which is good for maintaining the immune system of diabetics. Not only that, mangoes also contain mangiferin which can help reduce sugar levels in the body. Mango is also high in fiber so that it can help maintain digestive function to work more optimally.

11. Kiwi

Kiwi is one of the fruits that must be consumed for diabetics. Because the combination of fiber, water, and low glycemic index values ​​can slow the rate of absorption of glucose from other foods. This delicious fruit is a good source of potassium, fiber, and vitamin C for the body.

Besides being safe for blood sugar, kiwi can also be your choice of diet for weight loss. Because, in one large kiwi fruit contains about 56 calories and 13 grams of carbohydrates.

12. Cherries

Cherries are rich in potassium and antioxidants which are both good for your immune system. A study published recently reported that cherries contain abundant polyphenols and vitamin C. Both of these nutrients are effective for preventing inflammation and reducing oxidative stress, which can lead to complications of diabetes.

That's 12 fruits that are safely consumed for people with diabetes. Although the fruits above are good for diabetics, try to consume them without added sugar. Eat fresh fruit. Fruit for diabetes can also be consumed in the form of juice, but must be fully filled with fruit, without other additions, such as sugar or milk.

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