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  • Writer's pictureRamesh Hirani

Discover the Fantastic 10 Fruits for Reversing Diabetes

Fruits, those juicy, seed-filled wonders of nature, are not only a treat for the taste buds but also have remarkable nutritional properties. When it comes to managing diabetes, choosing fruits with a low Glycemic Index (GI) and a low Glycemic Load (GL) can work wonders on your road to reversal. We've curated a delightful list of the top 10 fruits for diabetes warriors that will satisfy your sweet tooth without causing a sugar rush.

Unlocking the Secrets of the Glycemic Index (GI)

Let's start with a quick lesson on the Glycemic Index (GI). It's a scale ranging from 0 to 100 that rates foods based on how quickly they raise blood sugar levels. Lower GI scores indicate a slower rise in blood glucose, making them ideal for diabetes management.

Understanding the Glycemic Load (GL)

Another important factor to consider is the Glycemic Load (GL), which takes into account the amount of carbohydrates in a food and how it affects blood glucose levels. Now, let's dive into the refreshing world of our top 10 diabetes-friendly fruits:

  1. Apple - (Glycemic Index 32-38)

Apples are a delightful low GI fruit that offers a host of health benefits, especially for diabetes management. Rich in polyphenols, they protect the insulin-producing beta cells in your pancreas from damage. Apples also boast anti-inflammatory compounds and antioxidants that regulate immune responses and reduce the risk of asthma. With their high soluble fibre content, apples contribute to lowering cholesterol and maintaining a healthy nervous system.

  1. Guava - (Glycemic Index 12-24)

Guava is a low GI and low GL fruit, making it an excellent choice for diabetics. Packed with antioxidants, guava aids in managing type 2 diabetes effectively.

Its dietary fibre content helps ease constipation, while the abundance of vitamin C and phenolic compounds makes it a highly nutritious fruit.

You can even benefit from guava leaves, which can be brewed into a diabetes-fighting tea.

  1. Orange - (Glycemic Index 40)

Oranges, with their vibrant citrusy flavour, fall into the low GI category and offer an array of nutritional properties. They are a rich source of vitamin C and beta carotene, supporting improved vision and helping to lower blood pressure. The flavanone, phenolic acids, and flavonols found in oranges possess powerful protective abilities, particularly for individuals with diabetes.

  1. Pears - (Glycemic Index - 38)

Magical and mouthwatering, pears are a diabetic's dream fruit, boasting a low GI score of 38. These nutrient-packed wonders provide essential vitamins and minerals while offering antioxidant protection against oxidative damage. Don't forget to enjoy the peel, as it contains six times more polyphenols, which fight inflammation and promote heart health. Plus, the fibre content aids in gut health and weight management.

  1. Kiwi - (Glycemic Index - 50-58)

Kiwi may fall into the medium GI range, but its unique qualities make it a diabetes-friendly fruit. With its digestion-friendly fibre and immune-boosting properties, kiwi is an excellent addition to your diabetes-busting arsenal. Additionally, it helps manage blood pressure, protects against vision loss, and possesses anti-inflammatory properties.

  1. Berries - (Strawberries and Mulberries)

Considered superfoods for diabetics, berries are bursting with antioxidants and fibre, making them a crucial part of any diabetes-friendly diet. Strawberries, with their low GI score of 41, contain polyphenols that improve glucose metabolism and insulin sensitivity. Mulberries, with a GI of 25, are packed with health-promoting phytonutrients that contribute to overall well-being and play a role in diabetes prevention and treatment.

  1. Muskmelon - (Glycemic Index 65 but Glycemic Load 3.1)

Although muskmelon has a relatively high GI, its low GL makes it a valuable fruit for diabetics. This powerhouse of nutrients supports blood pressure control, weight loss, and a healthy immune system. Additionally, it relieves constipation, prevents heart disease, and is completely cholesterol-free.

  1. Java Berry or Jamun - (Glycemic Index 25)

Jamun is a nutrient-packed fruit that offers a low-calorie snacking option for both health-conscious individuals and diabetics. With its abundance of potassium, iron, vitamins, and minerals, Jamun provides a range of essential nutrients. It is a perfect addition to a diabetic-friendly diet due to its low-calorie content.

  1. Cherries

The GI of cherries varies depending on the type: sweet cherries have a medium GI (score of 62), while sour cherries have a low GI (score of 22). Cherries support healthy glucose regulation and reduce the risk of diabetes due to their anthocyanin content. These compounds also enhance insulin sensitivity and provide anti-inflammatory and antioxidant benefits.

  1. Avocado - (Glycemic Index 15)

Avocado stands out from other fruits due to its healthy fat content instead of high carbohydrates. This creamy delight brings numerous benefits, including maintaining blood pressure, supporting heart health, and providing a high fibre content. Avocados' good fats aid in nutrient absorption from plant foods and increase antioxidant absorption, contributing to eye health and overall well-being.

With these 10 fantastic fruits in your diet, you can take a big step toward reversing diabetes and enjoying a healthier life. Action step: Start today, add at least two more new fruits for breakfast and embrace these low-sugar wonders and savour their unique qualities. Be Super Happy, Be Super Healthy Ramesh


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