5 Best Low Sugar Fruits Diabetics Can Enjoy !

Diabetes Mellitus has become one of the most common ailments in the world today. Diabetes currently affects over 425 million people worldwide. In 2017, over 72.9 million cases of diabetes were reported from India. Diabetes is condition marked by elevated blood sugar (glucose) levels. Previous studies have linked diabetes with kidney complications, obesity and heart diseases. 

Diabetics are often told to be extra careful of their diet. They are advised to load up on fruits, as they are rich in antioxidants and anti-inflammatory compounds, which are crucial in diabetes management. Now, all fruits come with their own range of benefits, and one should ideally include fruits of all colours in their diet for maximum antioxidants. But diabetics need to be a little careful here. Fruits like mango, chikoo, musk melons and grapes are incredibly healthy but are a tad high on sugar content too. These sugars are natural sugars and not the dangerous kind that you find in your aerated beverages and candies that are known to spike sugar levels. You can have these fruits, but it is better to consult your doctors before you take them and practice moderations. What you can have instead without much worrying are fruits low in glycaemic index. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbs with low GI value (55 or less) are digested, absorbed and metabolised slowly and cause a gradual rise in blood glucose. Since these fruits are high in fibre, they also keep you full for long and prevent cravings, thereby aiding weight loss.

Here are 5 Low Sugar And Low GI Fruits That You Can Include In Your Diabetes Diet

1. Guava

Guava is very rich in dietary fibre that helps ease constipation (a common diabetic complaint) and can lower the chance of blood sugar spike. The rich fibre content of guavas can keep indigestion at bay.  

2. Peaches
A 100-gram serving of peaches contains 1.6 grams of fibre. Fibre ensures slow release of sugar into the blood stream. You can have them in the form of salad.

3. Kiwi

The tangy and delicious fruit is filled with antioxidants such as vitamin A and C. Eating kiwi also helps slow release of glucose, which further keeps the risk of blood sugar spike at bay. 

4. Apples

An apple a day could do wonders for diabetes management. A storehouse of both soluble and insoluble fibre, apples may help regulate your blood sugar levels and prevent fluctuations too. It's best to have apples raw and fresh. 

5. Oranges

The experts has listed citrus fruits among Diabetes superfoods. According to the association, citrus fruits like oranges, grapefruits and lemons are full of fibre, vitamin C, folate and potassium, which would help benefit a healthy diabetic eating plan.

Include these fruits in your diet and manage diabetes naturally. But, make sure to consult your diabetologist before adding any fruit to your diet.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com  

5 Top Food Myths Around Diabetes Revealed

The World Diabetes Day would be celebrated across the globe on 14th November. The day initiated by International Diabetes Federation aims to promote better diabetes management amongst people across the globe who are or have been suffering from the condition. Diabetes is a group of metabolic diseases characterized by high blood sugar either because of the inability of the body to produce enough insulin or the inability to respond to the insulin so produced. There are many myths associated with diabetes and its long term treatment . And while it is a good idea to maintain caution with your diet and lifestyle to manage diabetes better, it is also important to be able to tell myths from facts.  
Here are top food related myths around diabetes, and the truth behind them.
1. Diabetics Should Stay Away From Fruit Juice
It is always more advisable to eat fresh, whole fruits- they have more fibre and are more filling. Also, it helps to exercise certain portion control. It is easy to chug down more glasses of juice than eat whole fruits, which further helps keep blood sugar in check. Why fruit juices are not advisable for diabetics is for their excessive sugar content, the packaged juices that you find in are loaded with sugar, calories and carbs, all of which can result in unnecessary sugar spike. Juices, because they are in liquid form are easy to digest which means easier metabolism of sugar and carbs- which further means faster rise in blood sugar. If you do want to have juice, limit it to 4 ounces.

2.Diabetics Should Not Have Potatoes
You don't need to eliminate potatoes from your diet, however you may need to be cautious about 'how' you have them. French fries, chips, potato wedges made in low grade refines oils are bad source of carbohydrates which should be refrained from. Have them boiled, mashed or baked. Potatoes may be a high GI food but it is loaded in Vitamin V, Fibre and potassium which you should include as part of your diet. When you include potatoes (a starchy vegetable) as part of a meal, you can balance them with non-starchy vegetables such as a lettuce salad, green beans, or broccoli.

3. People with diabetes should not eat fruit
Diabetics can eat fruits make sure they are low GI fruits. a nutritionist says, "It is always a good idea to avoid fruits that have a high sugar content. All fruits have natural sugar that can pose to be a problem for diabetics. Mangoes aren't quite recommended. Opt for fruits that are high in fibre and low on the Glycemic Index like apples, pears, oranges, peaches and plums."

4. Eating sugar causes diabetes
Eating Sugar alone doesn't cause diabetes, however it can definitely play a role in development of the disease. Diabetes are a group of conditions that results in elevated blood sugar levels. Type 1 diabetes has been linked to genetics and an autoimmune response to the sudden trigger. Type two diabetes, on the other hand has also been linked to a couple of factors like sedentary lifestyle, poor overall diet , having high blood pressure, being overage etc. To help prevent diabetes one must stay away from sugary foods and drinks, but to pin the sugary desserts as the sole cause, could be a wrong assumption.

5. Diabetics would never get to have desserts again
In moderation, diabetics too can have desserts. In fact experts say, that restricting yourself too much may result in bouts of binge-eating later. Therefore indulging in a small serving of desserts on special occasions may not harm as much nut make sure you balance out your carbs intake through your meal by including more high fibre and low GI foods.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   
 
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FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                    

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