Diabetics can enjoy safe summer fruits in moderation

Diabetics often worry about eating fruits due to their sugar content. As summer approaches, the craving for delicious fruits like mangoes and watermelons can be strong. However, experts say that not all fruits are off-limits for people with diabetes. Meenu Balaji, a Chief Nutritionist, advises that portion control is key. She explains that whole fruits are generally better than fruit juices or smoothies. Balaji highlights the importance of choosing fruits with a low glycemic load, which considers both the type of fruit and the amount consumed. Here are five summer fruits that are safe for diabetics: 1. **Watermelon**: While it has a higher glycemic index, its glycemic load is low. One cup of watermelon slices can be refreshing and can be enhanced with feta cheese and mint. 2. **Papaya**: This fruit is rich in beta carotene and vitamin C, and it aids in protein digestion. 3. **Guava**: High in vitamin C, guava is also good for digestion and can help with constipation. 4. **Oranges**: Packed with vitamin C and potassium, oranges are beneficial for blood pressure regulation. 5. **Jamun**: This fruit has many antioxidants and is known to help reduce blood sugar levels. Balaji emphasizes the need for proper portion sizes. She suggests a medium orange, guava, or apple, or around ¾ cup of melon or berries. If a diabetic wants to enjoy mangoes, it's best to limit the quantity. Pairing fruits with proteins or healthy fats, like yogurt or nuts, can also help manage blood sugar levels. It's always wise for diabetics to consult with health professionals about dietary choices.