Until 2019, it is estimated 463 million people suffer from diabetes around the world (8.8% of the adult population), with type 2 diabetes constitutes about 90% of the cases. The incidence rate was similar in women and men. Diabetes at least doubles the risk of early death of a person. In 2019, diabetes resulted in approximately 4.2 million deaths. In 2013, Indonesia has about 8.5 million people with diabetes is the number of the fourth largest in Asia and number seven in the world.
Diabetes mellitus (DM) also known in Indonesia, with the term sweet urine disease is a group of metabolic disorders characterized by high blood sugar levels over a long time period. A common symptom is the frequent urination, thirst, and increased appetite
For diabetics, choosing the intake of food and drink is very important. This is because there are foods that should be consumed and which should be avoided. The aim is that patients with diabetes have blood sugar levels are controlled.
Pieces include a natural food that has the taste of sweet. Such sweetness that makes the diabetes patients are reluctant to eat it even though there are a lot of nutrients to nourish in them. If you eat them, they are concerned about blood sugar levels immediately jumped. Such concerns don’t actually wrong. However, it’s good that you recognize diverse types of fruit for diabetes which are indeed safe to eat in moderation on a regular basis.
By eating a variety of fruits that are recommended by Dr. Arina Heidyana this, the needs of fiber and various vitamins will be fulfilled.
• Tomatoes
Quoted from WebMD, one cup of tomatoes cut into pieces 32 calories, 7 grams of carbohydrates, and 2 grams of fiber. Not just rich in vitamins and phytochemicals, tomatoes are able to lower the risk to be exposed to other chronic diseases.
• Give
Berries, such as strawberries, blueberries, raspberries, and blackberries, including superfood because it is very rich in antioxidants and fiber.
You can eat some strawberries or blueberries to plain yogurt low-fat. A snack is very healthy for diabetics.
• Cery
The fruit of this one is very good to fight inflammation. Cherries contain antioxidants that can help prevent heart disease, cancer, and other chronic diseases. Avoid buying cherries in canned because of additional sugar a lot.
• Apricots
A single apricot contains only 17 calories and 4 grams of carbohydrates, according to the website of the USDA. Apricots also includes a source of fiber.
In addition eaten alone, the fruit for diabetes also can be used as a salad mix.
• Orange
Eating a citrus fruit means You already meet the 78 percent of the daily vitamin C requirement. One medium sized oranges also contain folic acid and potassium, which helps normalize blood pressure.
• Apples
The apples are of medium size contains 95 calories and 25 grams of carbohydrates. The fruit also has 4 grams of fiber and 8.73 mg of vitamin C.
Do not peel the skin of the apple because of her skin nourishing and able to provide extra antioxidants to protect the heart. However, before you eat it, wash it clean with running water
• Kiwi
According to the USDA, one kiwi fruit has 215 mg potassium, 64 mg of vitamin C, and 2 grams of fiber. Because calories are also only 42 calories and carbohydrates only 10 grams, the fruit is very safe and healthy for people with blood sugar problems.
• Pears
Pears also includes safe fruits for diabetes. The bonus again, the taste will be more delicious after being plucked.
Save pears at room temperature until cooked perfect. After that then put it in the refrigerator. Pear cold so great to be enjoyed
• Bananas
The American Diabetes Association (ADA) allows people with diabetes to consume bananas with a dose that is not excessive.
Limit recommended is one banana that size is not more than 15 cm. Avoid breaking the limitation so your blood sugar won’t soar.
• Mango
Although sweet, Dr. Arina stated that mango is rich in vitamin C, high in fiber, and low glycemic index. Avoid eating mango is too ripe because the sugar content is high.
According to the USDA, every one cup of mangoes (165 grams) contained 99 calories, 1.4 grams of protein, 2.6 grams of fiber, vitamin C, folic acid, vitamins A, E, and potassium. If consumed within the limits of normal, glucose levels can be affected significantly. Fiber and antioxidants will hinder the process of absorption of sugar by the body. By doing so, the body is able to control the intake of carbohydrate.
To cultivate the fruit that is safe for patients with diabetes, there was a message from Dr. Arina.
“It is better to cut it into pieces and then eaten directly. Avoid juice used because it certainly will be a plus sugar again. In addition, the waste was wasted, fiber so reduced,” he said.
“In addition, when used as a drink, You will usually need some fruit. In fact, the amount of consumption of fruit for people with diabetes should be limited,” he said again.
• Peach
Peaches also includes safe fruits for diabetes. One peach size medium contains 59 calories and 14 grams of carbohydrates according to the United States Department of Agriculture (USDA). The fruit also contain 10 mg of vitamin C and 285 mg of potassium.
That’s a list of recommendations fruits for diabetics. Consumption wisely so healthy food, this can be a boomerang for your health.
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