What are the best fruit to eat in an Indian diabetes diet?
When managing diabetes with an Indian diet, choose fruits wisely. Berries, apples, pears, guava, and papaya are all excellent options. These fruits are lower in sugar and high in fiber, making them great for controlling blood sugar levels. Enjoy them in moderation to keep your diet healthy and balanced. Here are some great options for fruit for Indian diabetes diet, ranked.
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1
Avocados
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Avocados are low in carbohydrates and high in healthy fats, making them one of the best fruits for diabetics. They help improve insulin sensitivity and promote heart health. They can be eaten as part of a salad, smoothie, or on whole-grain toast.
2
Bitter Orange (Nagpur Santra)
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This variety of orange has a lower glycemic index (GI) and is rich in vitamin C, fiber, and antioxidants. It helps improve digestion and slow sugar absorption, making it a good choice for diabetics. It is best consumed whole rather than as juice to retain fiber benefits.
3
Blueberries
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Blueberries are one of the best berries for diabetics as they contain anthocyanins, which improve insulin sensitivity and glucose metabolism. They help reduce inflammation and improve heart health. They can be eaten fresh or blended into smoothies (without sugar).
4
Peaches
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Peaches have a moderate GI and are packed with fiber, vitamins, and antioxidants. They help improve digestion and slow sugar absorption. Eating fresh peaches in moderation is recommended, while canned or sugary versions should be avoided.
5
Kiwi
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Kiwi is low in carbohydrates and high in vitamin C, fiber, and antioxidants. It helps regulate blood sugar levels, supports digestion, and improves immunity. It can be eaten fresh or added to smoothies (without added sugar).
6
Plums
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Plums have a low GI and are rich in antioxidants and fiber, which help regulate blood sugar levels. They also promote digestion and reduce inflammation. They can be eaten fresh or added to fruit salads for a healthy snack.
7
Mulberries
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Mulberries are an excellent fruit for diabetics due to their high fiber content and ability to regulate blood sugar. They are also rich in anthocyanins, which help improve insulin sensitivity. They can be consumed fresh or dried (in moderation).
8
Pomegranate
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Pomegranate is rich in antioxidants and polyphenols, which help improve insulin sensitivity. It is best to eat the seeds directly rather than drinking the juice, as juice lacks fiber and can cause sugar spikes.
9
Papaya
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Papaya is a great choice for diabetics due to its low GI, high fiber content, and digestive benefits. It also contains antioxidants that help reduce inflammation. Best eaten fresh in moderation, avoiding overripe papaya, which can be higher in sugar.
10
Sapota/Chikoo (in strict moderation)
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Chikoo is naturally high in sugar, so it should be consumed in very limited quantities. It provides fiber and antioxidants but can spike blood sugar levels if eaten in excess. Best consumed occasionally and in small portions.
11
Jamun (Indian Blackberry)
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Jamun is one of the best fruits for diabetics as it helps regulate blood sugar levels by improving insulin activity. The seeds are also beneficial and often used in Ayurvedic treatments for diabetes. It can be eaten fresh or as a juice, but without added sugar.
12
Guava
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Guava is an excellent fruit for diabetics as it is high in fiber and vitamin C while being low in sugar. It helps improve digestion and regulate blood sugar levels. Eating guava with the skin on and avoiding excess salt or sugar is recommended.
13
Pear
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Pears have a low GI and are packed with fiber, making them beneficial for blood sugar control. They help improve digestion and slow glucose absorption. Best eaten fresh with the skin for maximum benefits.
14
Blackberries
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Blackberries are low in sugar and packed with fiber and antioxidants, making them an ideal fruit for diabetes management. They slow glucose absorption and reduce inflammation. They can be eaten fresh or blended into yogurt or smoothies.
15
Amla (Indian Gooseberry)
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Amla is rich in vitamin C, antioxidants, and fiber, helping improve insulin sensitivity and digestion. Consuming it raw, as juice (without added sugar), or in powdered form can be beneficial for diabetics. It also supports immunity and overall metabolic health.
16
Strawberries
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Strawberries are rich in fiber, vitamin C, and antioxidants while being low in sugar. They help regulate blood sugar and improve heart health. They can be eaten fresh, added to Greek yogurt, or used in salads.
17
Apple
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Apples have a low GI and are rich in fiber, making them great for blood sugar control. They help slow digestion and reduce sugar spikes. It is best to eat them with the skin on for maximum fiber benefits.