World Diabetes Day is celebrated today, November 14th, in order to raise awareness about the disease, its rapid growth in the last years, and how to prevent it.
More than 422 million people in the world suffer from this chronic disease, and more than 80% of deaths occur in low and middle income countries. However, the predictions about its consequences are far from encouraging as it is estimated that the number of deaths from diabetes could double by the year 2030.
Fast food, sugary drinks, uncontrolled diets, stress and, in general, an unbalanced lifestyle are causing high rates of obesity in many countries that are directly related to the emergence of more cases of Type 2 diabetes, both in children and adults.
However, a diet rich in fruits should not be considered harmful as many people are lead to believe. The fact that some fruits contain high doses of sugar does not mean that they should be eliminated from the diet, but instead be consumed with control and moderation (including grapes, bananas, raisins, papaya, and pineapple). However, there are fruits that are especially recommended for people with diabetes that we have listed below:
FRUITS FOR DIABETICS
– Red berries or berries: any type of berry (raspberries, blackberries, blueberries, strawberries …) are a great option to incorporate into our diet thanks to their high content of antioxidants and polyphenols. These help to prevent and control the disease by balancing glucose levels, improving glucose intake, and protecting pancreatic tissue from inflammation caused by the disease.
–Star Fruit: they have very few calories and a high percentage of fiber, potassium and vitamin C, which all help to improve our glucose control and it’s absorption thanks to the isoflavones, as well as improve our blood circulation.
–Apples: highly recommended fruit due to their ability to control cholesterol and blood glucose levels. The antioxidants in apples help to prevent the development of type 2 diabetes. They should be eaten with their skin included, where most of their nutrients are stored.
–Pears: contain anti-inflammatory nutrients that help combat diabetic neuropathy. They also have high levels of fiber that aid in the prevention of gastrointestinal and cardiovascular diseases.
–Oranges and citrus fruits in general: their high amounts of soluble fiber make our metabolism function better and help control blood sugar by reducing its absorption into the bloodstream.
–Kiwi: has a low glycemic index so it is highly recommended. It also contains inositol, a substance that improves the effect produced by insulin in the body.
These recommended fruits are good for fighting against diabetes, but there are many others that also provide multiple benefits. In general, it should be said that we must always include fruits in our normal diet, whether or not you suffer from diabetes. There are many advantages that will not only benefit you in the short term but also for the wellbeing of your body in the future.