New Delhi: If you’ve recently been diagnosed with type 2 diabetes, you may have been told to eliminate fruit from your diet. That’s because the notion that fruit is not safe when you need to control your blood sugar levels is a common diabetes myth that has been squashed again and again. In fact, the American Diabetes Association (ADA) says there are many type of fruit that is packed full of beneficial vitamins, minerals, and fibre a powerful nutrient that has been shown to help regulate blood sugar levels, aid weight loss, and reduce your risk of developing type 2 diabetes.

Health experts say the sugar in fruit is different from the sugar in manufactured foods and may be metabolised differently. While refined sugars like fructose and glucose can cause spikes in your blood sugar, natural sugars found in fruits come pre-packaged with water, nutrients, fibre and other essential antioxidants that can improve your insulin sensitivity, help you lose weight and protect your health in various forms. Here are five fruits to include in your diabetes diet. 


Low in the glycemic index yet high in antioxidants, vitamins, and fibre, berries – whether it’s blueberries or strawberries – berries are considered a superfood for people with diabetes. Turns out, these low-calorie berries make a perfect addition to your diabetes meal plan. Read – Diabetic diet plan: Here’s why low-carb berries are an excellent fruit for people with diabetes


Peaches are a great source of potassium, fibre, vitamins A and C. With glycemic index ranging from 28-56, depending on the size of the fruit, peaches can be included in your diabetes-friendly diet.


An excellent source of fibre and vitamin C, apples can help control blood sugar in diabetics. Apples also contain antioxidants and anti-inflammatory properties that may help people with diabetes recover faster from infections. Read – 7 powerful herbs to manage diabetes – Include in your diet to lower blood sugar


This is another diabetes-friendly fruit that comes packed full of vitamins, minerals, nutrients, and fibre that is good for diabetics. The antioxidants present in papaya also prevent cell damage and reduce your risk of various conditions, including heart disease.

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