Fruits like guava, pomegranate, pear, apple, tomato, and berries are all low in sugar and can help improve insulin resistance. According to Dr. Nguyen Anh Duy Tung from the Nutrihome Nutrition Center, these fruits have a low glycemic index (GI) of less than 70 and a low glycemic load (GL) of more than 20, making them suitable for people with diabetes. They also contain antioxidants that can protect pancreatic beta cells, enhance kidney function, fight inflammation, and improve cardiovascular health.
Grapefruit juice is particularly beneficial for those with diabetes as it can help prevent cardiovascular complications by lowering cholesterol levels in the blood. Orange juice has its own unique benefits for managing diabetes as it is rich in vitamin C and has a low GI that can help regulate blood sugar levels and improve insulin sensitivity. Apple juice is rich in quercetin which can protect the kidneys and slow down kidney damage common in diabetes patients. Pomegranate juice is known for its anti-inflammatory properties while guava juice helps manage blood sugar levels while providing fiber to keep you feeling fuller longer. Tomato juice contains lycopene which has been shown to lower the risk of heart disease.
While fruit juices can be beneficial for those with diabetes, it’s important to be mindful of portion sizes and timing. Juicing can remove natural fiber from fruits, making it easier for the body to absorb glucose and carbohydrates leading to a quicker increase in blood sugar levels. It’s recommended not to consume large amounts of fruit juice at once or close to mealtimes and avoid adding sugar to the juice. Patients with diabetes should also regularly monitor their blood sugar levels, take prescribed medications as needed and follow up with a healthcare specialist for personalized advice on diet and treatment plans.
Overall, incorporating these fruits into your diet or drinking them as part of a healthy lifestyle plan may provide numerous health benefits if consumed mindfully
