5 fruits essential for diabetics

Yes, despite the sil­ly myth, dia­bet­ics can eat fruit. Here is a selec­tion of the best fruits and berries for dia­bet­ics accord­ing to doc­tors.

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Fruits and berries are a source of vit­a­mins, min­er­als and fiber. They con­tain car­bo­hy­drates, and they can raise blood sug­ar lev­els, so it is very impor­tant for dia­bet­ics to keep track of how much they eat. How­ev­er, all fruits are allowed for peo­ple with dia­betes, just in cer­tain quan­ti­ties.

READ ALSO: 6 Sim­ple Diet Changes That Can Help Pre­vent Dia­betes

Here are 5 fruits and berries that make a great addi­tion to a dia­bet­ic diet.

1. Dove

One cup of blue­ber­ries has only 80 calo­ries, 20 grams of carbs, 3 grams of fiber. This is an excel­lent source of vit­a­min C. One cup of blue­ber­ries is 15% of the dai­ly require­ment of vit­a­min C. In addi­tion, this berry con­tains vit­a­min K, which is respon­si­ble for reg­u­lat­ing blood clot­ting and bone metab­o­lism. It also con­tains man­ganese, anoth­er valu­able ele­ment. It helps devel­op bones and strength­en them.

In addi­tion, atten­tion should be paid to blue­ber­ries also because they con­tain a large amount of phy­tonu­tri­ents: and they are very good for the heart.

READ ALSO: 7 unob­vi­ous symp­toms of dia­betes

2. Watermelon

Water­mel­ons are 92% water. Just two cups of water­mel­on pulp con­tains 80 calo­ries, 21 grams of car­bo­hy­drates, and 1 gram of fiber. How­ev­er, this por­tion con­tains vit­a­min C, as well as sub­stances such as vit­a­mins A and B6, potas­si­um, mag­ne­sium, thi­amine, phos­pho­rus. Water­mel­on is very high in the phy­tonu­tri­ent lycopene, much more than oth­er fruits, berries and veg­eta­bles. Lycopene helps low­er blood pres­sure and also reduces the risk of prostate can­cer.

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READ ALSO: Water­mel­on: ben­e­fits, harms, calo­ries and is it pos­si­ble to breast­feed

3. Apples

One medi­um apple con­tains 77 calo­ries, 2 grams of fiber and 21 grams of car­bo­hy­drates. It also has vit­a­min C, almost half of which comes from meat. Apples also con­tain flavonoids called phlo­ridzin and quercetin, which stud­ies have shown to help fight heart dis­ease and can­cer.

4. Grapefruit

One medi­um grape­fruit is 41 calo­ries, 10 grams of car­bo­hy­drates, 1 gram of fiber. And, of course, a huge amount of vit­a­min C. One grape­fruit will pro­vide you with 50% of the dai­ly require­ment of vit­a­min C, which is quite a lot! In addi­tion, grape­fruit con­tains a large amount of vit­a­min A, which helps main­tain hair and skin in order.

READ ALSO: Grape­fruit: ben­e­fits and harms, diet for weight loss

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5. Strawberries

Just eight ordi­nary straw­ber­ries will give you only 45 calo­ries, 7 grams of sug­ar, and also 12% of the dai­ly intake of dietary fiber. There is a lot of vit­a­min C in straw­ber­ries — with this por­tion you will replen­ish 140% of the dai­ly require­ment, and also you will be sat­u­rat­ed with folic acid and potas­si­um, which are impor­tant for pro­duc­tive men­tal activ­i­ty.

READ ALSO: 5 Deli­cious Straw­ber­ry Meals

Straw­ber­ries also con­tain ellag­ic acid, an antiox­i­dant that pro­tects cells from harm­ful com­pounds. Ellag­ic acid may also sup­port your immune func­tion and reduce inflam­ma­tion, and stud­ies show that it may also help reduce the risk of cer­tain forms of can­cer.

These gor­geous berries also con­tain flavonoids, nat­ur­al plant com­pounds that may help reduce the risk of can­cer, heart dis­ease, and cog­ni­tive decline.

READ ALSO: Blue­ber­ry: ben­e­fits and harm, how to grow and how to choose, diet with blue­ber­ries