Summer has arrived, so who doesn’t want to enjoy the seasonal fruits that come with them. But if you have diabetes, you may have been told countless times to consume fruits with extreme caution. Seasonal fruits such as watermelon and grapes are high in the glycemic index (GI), and thus comes the question – can fruits cause diabetes? Is this safe?
It is a mainstream belief that a diabetic patient needs to be careful while consuming fruits to avoid complications or they may eat fruits and not the extra sweet ones, especially the summer varieties.
However, busting the myth, a diabetic can enjoy fruit, but only needs to make strategic decisions based on the fruit itself and how much to consume as per its GI as it helps the individual choose the fruit.
Certain fruits, such as apples, oranges, grapes, cherries and guavas are safe for diabetics to eat and also help in the management of type-2 diabetes.
People who have diabetes are usually advised to keep track of the carbohydrate count and portion size of their meal, even if it has a low GI, which is actually true. Certain factors should be kept in mind while consuming fruits such as the ripeness of the fruit which affects its GI.
For diabetics, fruits like blueberries and strawberries are preferred to complete the sweet indulgence. They are also a great source of antioxidants, fiber, potassium, manganese and vitamins C and K.
Fruits such as watermelon have a glycemic index (GI) of 72 per 100 grams, but a cautious serving of the fruit contains few carbs and will have minimal effect on blood sugar levels.
Blackberries, apples, avocados, strawberries, plums, grapes, peaches, pears and cherries are safe to consume in cautious amounts because they have GI levels of 20–49, which technically classifies them as low GI fruits. With lots of fiber and a low GI, these fruits help improve blood sugar tolerance.
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