Diabetes Diet: 6 Winter Fruits For Your Diabetes Diet
Diabetes is currently afflicting millions across the globe and the numbers are only getting worse every passing minute. About 98 million Indians would be suffering from diabetes by the year 2030, says the latest study published in the journal The Lancet. Your diet forms a key component of diabetes management. Fortunately, winter comes loaded with many fruits, vegetables and spices that are known to manage diabetes naturally and check blood sugar spikes. Winter season comes with many such fibre-rich foods that are known to help manage diabetes better. It would be great to consume these foods regularly to improve your health. Here are some foods you must make the most of this winter season.
Here are 6 winter fruits you should include in your diet.
Citrus fruits like orange contain a great quantity of vitamin C nutrient that is a powerful antioxidant. Oranges are also a good source of fibre. According to researchers at the University of Massachusetts Medical School, high fibre foods help keep metabolic markers like blood pressure, cholesterol and blood sugar at bay.
This fruit has a remarkable nutritional profile. It is high in potassium and low in sodium; it is rich in fibre and vitamin C and has a low Glycaemic Index. This winter speciality is one of the topmost picks for a diabetes diet. Diabetics are advised to include low glycaemic index foods (below 55) in the diet to prevent untimely spikes.
Carrots have a low GI value. The Glycaemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carrots are also high in fibre content. Fibres take the longest to break down and digest; this ensures a slow release of sugar in the bloodstream.
Kiwi is packed with vitamin C and acts as a powerful antioxidant, eliminating free radicals causing inflammation. Kiwi is also a good source of dietary fibre. You can have it raw or mix it up in salads with other low-sugar fruits and veggies.
Cinnamon increases insulin sensitivity upon consumption. Cinnamon is known to contain large amounts of antioxidants that help the body reduce oxidative stress, which is known to aggravate the risk of diabetes. One of the best ways to use cinnamon is to add a small bit of it into a glassful of water and leave it overnight.
Crunchy and delicious pears are also a good source of antioxidants and fibre. It is best to have pears raw, and not juice them or blend them in a smoothie, as that may lead to instant spike in blood sugar levels.
Add these fruits to your diabetes diet and manage your blood sugars naturally.