Summer brings many delicious fresh fruits, but for diabetics, fruit consumption needs to be strictly controlled to avoid sudden increases in blood sugar levels.
Nutritionist Meenu Balaji, working at Pragmatic Nutrition (India), shared that portion sizes and fruit consumption are important factors for diabetics.
Ms. Balaji recommends eating whole fruits instead of juices or smoothies, because whole fruits contain a lot of fiber, which helps control blood sugar more effectively.
In addition, choosing fruits with low glycemic load is also very important.
Ms. Balaji suggests 5 types of safe summer fruits for people with diabetes:
Watermelon
You can eat watermelon as a refreshing salad or combine it with feta cheese, walnuts, mint leaves and a little lemon and olive oil.
Papaya
Papaya is an excellent source of beta carotene, vitamin C, folate, and potassium. The pepsin enzyme in papaya helps support protein digestion, which is beneficial for the digestive system.
i
Guava is rich in vitamin C, a powerful antioxidant that helps strengthen the immune system. In addition, guava also helps prevent constipation and aids digestion.
Orange
Oranges are not only an excellent source of vitamin C, but also contain potassium, which is essential for regulating blood pressure. This is a perfect choice for diabetics who need vitamin supplements.
Jamun (Indian plum)
Jamun (Indian plum) is an indispensable fruit for people with diabetes. Jamun is rich in antioxidants and its seeds are known to effectively reduce blood sugar levels.
Pay attention to portion sizes
According to Ms. Balaji, it is important to follow portion sizes when controlling diabetes. Diabetics should only eat one moderately large orange, guava or apple per day.
You can also eat about 3/4 cup of melon or berry. Choose fruits with a low to medium glycemic index. If you want to eat mangoes, limit the amount because mangoes can easily cause you to eat too much during the summer months.
A simple tip is to combine fruit with protein or fat. Eating fruit with yogurt or nuts will help reduce the risk of sudden spikes in blood sugar, keeping blood sugar levels stable.
