People with diabetes often avoid eating fruit because they are worried about the high sugar content found in most fruits. Fortunately, there are numerous fruits which do not significantly affect blood glucose levels because they are fiber-rich foods and tend to have a lower glycemic load (GL). That means they don’t spike blood sugar levels to the same extent as high GL foods.
Fruits play an important part in a healthy diet because they are low on fats while rich in nutrients and vitamins, with a positive effect on blood glucose levels.
An apple is the one with all the valuable nutrients. For a start, apples are rich in pectine, which is found in its pulp. Pectine is the source of galacturonic acid, which is needed for cleaning harmful, toxic substances from your body. This acid also works towards lowering your body’s need of insulin.
Apples are also rich in Vitamin B1, which prevents damage to brain cells that can occur due to diabetic acidosis. It also prevents further complications such as neurosis.
Fiber-rich fruits tend to be those with edible skins and seeds as it is these parts of the fruit that are highest in fiber. Examples with fiber content in brackets: pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), pomegranates (3.4%) and avocados (6.7%).
The avocado is not only high in fiber but is also a rich source of monounsaturated fat. The American Diabetes Association (ADA) recommends a diet high in monounsaturated fat as it can help reduce the risk of cardiovascular disease which is more common in people with diabetes than in the general population. There is also some evidence that a diet rich in monounsaturated fat can improve glycemic control.