Top 11 Fruits for Diabetes & Prediabetes Patients

Top 11 Fruits for Diabetes & Prediabetes Patients


Hello! Well you know fruits are nature’s
candy handed to us for us to enjoy but when you’re diabetic or pre-diabetic it
becomes a little bit difficult to negotiate this minefield of these sweet
treats called fruits. So, what fruits can you eat as a pre-diabetic or a diabetic.
That’s what’s coming up shortly. You stay tuned. I’ll see you in a couple of
seconds. Now for today’s 20/20 to better health, please welcome on stage, Dr Joe Welcome back. I’m Dr Joe of TheDrJoe.com
Well if this is your first time on this channel, can I extend a warm welcome
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Notification Bell because that is how you get notified of future videos that I
make. So, like I said in the intro, well fruits are nature’s candy handed to us
for us to enjoy but the problem is when you’re diabetic or when you’re
pre-diabetic it becomes difficult to know what fruits to actually eat. Well
don’t worry because in this video I have selected 11 fruits that are of low
glycemic index which means you can actually eat these fruits without having
to worry too much about your blood sugar levels. So, what fruits am I talking about?
Well here they are. So, yes, let’s talk about low glycemic fruits that are
suitable for diabetics and pre-diabetics Why do we need to explore this? Well, it’s
because diabetics and pre-diabetics need to avoid blood sugar spikes because
blood sugar spikes are a recipe for diabetic complications. So, in general
diabetics need to eat foods that won’t raise your blood sugar levels and that
include fruits as well. But before we do that let me just say a word or two about
glycemic index What is glycemic index? Well, glycemic
index is a measure of how quickly a food will raise your blood sugar levels
when that food is eaten alone. The key phrase there is “eaten alone”. When a food
is eaten along with another food then you really kind of be talking about
glycemic index of that food and there are three categories of glycemic index.
You’ve got the LOW. You’ve got the MODERATE. You also got the HIGH. A food is considered to
have low glycemic index, if the index is 55 or below. If it is between 56 – 69
that food is considered of moderate glycemic index. When it is more than 70
the glycemic index of that food is considered high. Now the first fruit that
is suitable for diabetics and pre-diabetics is avocado. Avocados have a
glycemic index of just 14. Avocados have very high fiber content. Avocados are a good
source of monounsaturated fat and Avocados are a good source of vitamins E & K
and folic acid as well. The next fruit that is good for diabetics and
pre-diabetics is raspberries. Raspberries have glycemic index of just 26.
Raspberries are one berry with very high fiber content. Raspberries a good source
of magnesium and calcium as well. The next fruit that is good for diabetics
and pre-diabetics is grapefruit. Grapefruit are of low calories. Grapefruits are a
fantastic source of vitamin A. Grapefruits have very high potassium levels which
means they are also good for high blood pressure control. Grapefruits have been
shown to improve insulin resistance as well as facilitate weight loss according
to this piece of research. In this piece of research, the group that actually had
fresh grapefruit were found to have lost 1.6 kg of weight over
12 weeks and there was also a significant reduction in the 2-hour post
glucose insulin level in the grapefruit group and here’s a tip for you. If you
have half a fresh grapefruit before your meals you will actually be facilitating
weight loss as well for yourself. The next fruit that is good for diabetics
and pre-diabetics is Blackberries Blackberries have a glycemic index of
just 25. Blackberries are a low-calorie fruit and blackberries are full of
vitamins A and K. The next fruit that is suitable for diabetics and pre-diabetics
is guava. Guavas have a glycemic index of 38 Guavas are a seedy the fruit with a variable
taste profile They could be sweet. They could be tarty and
they could be sour as well Guavas have actually been found by
research to reduce blood sugar levels and also reduce LDL cholesterol as well
as triglyceride levels. Here’s a piece of research and it was published in the
Journal of clinical and diagnostic research and in that piece of research
the conclusion from the authors was that guava fruit without the peel is more
effective in lowering blood sugar levels and as a bonus you reduce your total
cholesterol levels. You reduce your triglycerides and you also reduce your
bad cholesterol levels and an additional bonus is that you increase your good
cholesterol levels which is the HDL cholesterol. The next fruit that is
suitable for diabetics and pre-diabetic patients is coconut. Coconuts have a
glycemic index of 42. Coconuts are low in carbs. Coconuts are a
fruit that just keeps on giving. You can make coconut milk from coconut. You could
make coconut cream from coconut. You also could make coconut oil from the
coconut fruit as well. Which means coconuts are highly nutritious and they
also can improve your heart health. The next fruit that is actually ideal for
diabetics and pre-diabetic patients is lemons. Lemons have a glycemic index of
just 20. Lemons are loaded with vitamin C Lemons play a protective role in
diabetes. Indeed, if you consume lemon with a high glycemic index food, you will
reduce the overall glycemic index of their food. Why is that? It’s because lemons
actually slow the breakdown of starch two simple sugars. That’s how lemons
reduce the overall glycemic index of that particular food. The next fruit that
is suitable for diabetics and pre-diabetics is gooseberries.
Gooseberries have a glycemic index of 25 They’re low in calories and fat.
Gooseberries also have high fiber content. They also have high antioxidant
levels which means they are good for our heart health. The next fruit that is
suitable for diabetics and pre-diabetics is plums. Plums have a glycemic index of 24.
Plums are high in magnesium which means they can actually help in your stress
management plums have high levels of beta carotene which is a precursor for
vitamin A. Which means plums are good for our immune system and our eye health. The
next fruit that is good for diabetics and pre-diabetics
is peaches. Peaches have a glycemic index of 28. They are a good source of potassium
manganese and phosphorus. Peaches have high levels of vitamins A, C and E. Peaches
also have high soluble fiber content which means they’ll help us control our
cholesterol levels as well. The next fruit that is good for diabetics and
pre-diabetics is cherries. Cherries have a glycemic index of 22. They’re a good source of
vitamin C. Cherries are rich in anthocyanins which is an antioxidant. Which means cherries are actually good for heart health as well. Cherries have
plenty of potassium and manganese. They are a nice source of fiber and folic acid. So,
overall, a very good fruit for diabetics and pre-diabetics.
So, there you go. I’m sure you’ll agree that was a great selection of fruits
there for you. Now as usual, if you enjoyed this video, if you got some value
from it, please give it a ‘Thumbs-up’ Like it and also please do not forget to
share this video with your friends family and colleagues. In particular, if
you know any diabetic or pre-diabetic please share this video with them. If you
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any comments, please leave them down below as usual. I think that’s about it.
Well from my freezing part of my neck of the woods,
this is Dr Joe signing out