Diabetic fruits are fruits that contain low sugar content and do not increase blood sugar levels. They help control blood sugar levels and are also rich in nutrients and antioxidants that may help reduce inflammation, increase insulin sensitivity, เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง and help protect and improve pancreatic cells that are important for insulin production. Choosing fruits that have properties that help reduce diabetes may help diabetic patients prevent the progression of the disease and prevent the disease from occurring in the first place.
8 fruits that reduce diabetes
Here are 8 types of diabetes-reducing fruits that have a low glycemic index (GI) that may help control blood sugar levels:
1. apple
Apples have a GI of 39/138 grams and are considered a low-sugar fruit, suitable for diabetic patients who need to control their blood sugar levels. They are also rich in antioxidants such as fequercetin, catechin, floridsin, and chlorogenic acid, which play an important role in reducing the risk of diabetes by preventing the destruction of cells and tissues in the body from free radicals.
A study published in the Nutrition Journal in 2004 investigated the relationship between phytochemicals in apples and their health benefits. It found that phytochemicals found in apples, such as fequercetin, catechins, phloridin, and chlorogenic acid, are antioxidants that may help reduce oxidative stress caused by free radicals that damage cells, cause inflammation, and lower cholesterol, which may help reduce the risk of certain cancers, cardiovascular disease, asthma, and diabetes.
2. Cherry
Cherries have a GI of 22/117 grams and are a low glycemic fruit. They are rich in polyphenols and vitamin C, which are antioxidants that may help fight inflammation in the body and may help reduce the risk of diabetes .
A 2018 review of the health benefits of cherries published in the journal Nutrients looked at studies that involved eating sweet cherries, tart cherries, and cherry products for at least two weeks. It found that cherries are rich in antioxidants like polyphenols and vitamin C, which have antioxidant, anti-inflammatory, and anti-inflammatory properties that can reduce very-low-density lipoprotein (VLDL) and triglycerides (high-density lipoprotein (HDL) levels in people with diabetes.
3. blueberry
Blueberries have a GI of 53/100g and are rich in antioxidants such as polyphenols and anthocyanins, which may help increase insulin sensitivity in the body, which helps control blood sugar levels and reduce the risk of diabetes.
A study published in the journal Antioxidants in 2016 looked at the effects of blueberries on insulin resistance and glucose intolerance. It found that blueberries, rich in antioxidants such as polyphenols and anthocyanins, may help reduce insulin resistance and may help.
4. Strawberry
Strawberries have a GI of 3.5/152 grams. Eating strawberries may help balance blood sugar levels. They are also rich in antioxidants called polyphenols that may increase insulin sensitivity and reduce the risk of diabetes.
A study published in Food & Function Journal in 2020 investigated the relationship between berry consumption and insulin resistance and type 2 diabetes. It found that berries, especially cranberries, blueberries, raspberries, and strawberries, are rich in a variety of phytochemicals, such as polyphenols, which may help increase insulin sensitivity, help control blood sugar levels, and reduce the risk of chronic diseases, including type 2 diabetes and diabetic complications.
5. Plum
Plums have a GI of 24/66 grams. Eating plums does not cause a rapid spike in blood sugar levels after a meal, as plums are very low in sugar and contain fiber that may help slow down the absorption of sugar. They are also rich in antioxidants such as sorbitol, quinic acid and chlorogenic acid, which may help control diabetes.
A study published in the journal Critical Reviews in Food Science and Nutrition in 2013 investigated the composition and health effects of dried plums and plum products. It was found that plums and plum products contain bioactive compounds such as sorbitol, quinic acid, chlorogenic acid, vitamin K, boron, copper, and potassium in high amounts. Regular consumption helps to make you feel full longer, which helps control obesity, diabetes, and cardiovascular disease. In addition, dried plums do not cause a significant increase in blood sugar and insulin levels after meals.
6. Pear
Pear has a GI value of 33/166 grams and is a low-sugar fruit, making it suitable for diabetics who need to control their blood sugar levels. Eating pears may therefore help control blood sugar levels.
A 2013 study published in The BMJ looked at fruit consumption and the risk of type 2 diabetes. It followed 12,198 people with type 2 diabetes and had them eat three servings of fruit a week. It found that eating more fruit, particularly blueberries, grapes, apples, and pears, may reduce the risk of type 2 diabetes.
7. grape
Grapes have a GI of 43/92 grams, which may help prevent post-meal blood sugar spikes. They are also rich in antioxidants such as polyphenols, stilbene resveratrol, lavanol quercetin, catechins, and anthocyanins that help protect and strengthen pancreatic cells, as pancreatic cells are responsible for producing insulin, which helps control blood sugar levels in balance.
A study published in The Journal of Nutrition in 2009 investigated the relationship between grapes and grape products and blood sugar levels in people with type 2 diabetes. It found that diabetics should eat a diet low in sugar because it may help improve their diabetes symptoms. Grapes have a low glycemic index and low sugar content. In addition, grapes are rich in antioxidants such as polyphenols, stilbene, resveratrol, lavanol, quercetin, catechins and anthocyanins that help reduce blood sugar levels, improve beta cell function and prevent the loss of beta cells, which are pancreatic cells that are important for insulin production.
8. Apricot
Dried apricots have a GI of 32/126 grams and are rich in antioxidants such as anthocyanins, procyanidins, and cartenoids that may help control blood sugar levels and reduce the risk of diabetic complications.
A study published in Research Gate in 2012 investigated the effectiveness of dried apricots in lowering blood sugar in patients with type 2 diabetes. The study involved 67 diabetic patients aged 39-67 and 75 healthy adults aged 19-69. They were given 18 grams of dried apricots. It was found that 30 minutes after eating the dried apricots, blood sugar levels dropped. This is because apricots are rich in antioxidants such as anthocyanins, procyanidins, and cartenoids that can help lower blood sugar levels in patients with type 2 diabetes and reduce the risk of complications of diabetes.