World Diabetes Day: 8 fruits to include in your diet if you have diabetes

From apples, berries, guavas to amla and jamun leaves, here is a list of fruits that can help keep a diabetes patient’s condition from worsening.

Diabetes has come to become one of the most dreaded offshoots of modern and hectic lifestyles. In such cases, fruits play a major role and can go a long way in helping keep a diabetes patient’s condition from worsening.

* Pomegranates contain the richest combination of antioxidants, protecting you from free-radicals and chronic diseases. They play an important role in lowering the levels of bad cholesterol and resistance, which the body has against insulin.

* Apple is a hypoglycaemic fruit which contains plenty of fibre that is an impeccable ingredient for a diabetic. It also contains the chemical Pectin, that has the capability of reducing blood sugar levels and the requirement of insulin in the body by almost 50%.

* Berries have the capability to break glucose into energy, which reduces the increased glucose levels by a considerable amount. Further, they increase the release of insulin. Thus, regulating glucose levels in the body.

Jamun has a low glycemic index and reduces symptoms such as frequent urination and thrusting. (Shutterstock)

* Guava is very rich in dietary fibre that helps ease constipation (a common diabetic complaint) and can lower the chance of developing type-2 diabetes. Guavas are also high in vitamin A and vitamin C.

* Natural antioxidants in papaya make it a great choice for diabetics. As diabetics are prone to many ailments, like heart or nerve damage caused by irregular blood sugar levels , the diet having papaya can obstruct future cell damage for a better and longer life span.

* Jamun leaves are good for diabetics. They help convert starch into energy and keep the blood sugar levels in check. Jamun has a low glycemic index and reduces symptoms such as frequent urination and thrusting.

* The glycemic load of an orange is about 5, a low number that indicates a small rise in blood glucose.But avoid consuming orange juice.

* Amla is a good source of chromium which is good for the pancreas, where insulin is produced and therefore, helps to manage blood sugar levels.

– Inputs from Mehar Rajput, nutritionist at FITPASS and Sonia Narang, nutritionist and wellness expert at Oriflame India.