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Fruits and Diabetes Type 2: What’s the Link?

Diabetes refers to a group of diseases in which a patient’s blood sugar levels become too high. Type 2 Diabetes is the most common and is linked with various lifestyle factors such as diet, exercise, and certain habits. In this article, we explore the link between fruits and diabetes type 2 to understand whether eating high amounts of fruits can contribute to the development of this disease.

What Happens in Type 2 Diabetes?

 If you suffer from Type 2 diabetes, it means that your body does not respond to insulin in an appropriate manner. Insulin is an essential hormone that enables the sugar in your bloodstream to move into cells. This is what provides your body with the energy to carry out daily functions. However, when your body is unable to respond to insulin, the sugar remains in your blood, causing high blood sugar. This can lead to various health problems associated with diabetes, such as chronic kidney failure, heart disease, and more.

What Happens When You Eat High Amounts of Fruit?

 A study conducted by the China Kadoorie Biobank noted a decreased risk for developing diabetes in participants who consumed high amounts of fruit. As the study included participants from diverse backgrounds, including participants that had baseline diabetes and those that did not, these results were highly interesting. High fruit consumption, according to this study, did not contribute to elevated blood sugar levels.  Experts believed that natural sugars in fruits would make it harder for diabetics to control their glycaemic index. However, findings of the same study suggest that natural sugars may be metabolized differently by our bodies than processed sugars, which is why fruits for diabetes patients are not considered dangerous.

What Fruits Should You Eat If You Have Diabetes?

While fruits contain natural sugars, the nutrient that you should worry more about is carbohydrates. This is because your body turns carbs into sugars, and thus, it is essential for diabetics to monitor their carbohydrate intake. While choosing fruits for diabetes, you must ensure that you do indulge in fruits that have high carb content. Some of the fruits that you should have are:

Apart from helping you monitor your blood sugar levels, fruits also offer the added benefit of aiding you in your weight loss journey. As losing weight is one of the best things diabetics can do for their health, this is certainly a huge benefit. Studies have shown that reducing your weight by 10-15 kgs can significantly lower the risk of developing diabetes. For patients who already have diabetes, losing weight can help them control their symptoms and manage their disease. This can prevent the development of any of the complications of diabetes like heart disease, kidney failure, and so on.

Are Dry Fruits Good for Diabetics?

Dry fruits are filled with many essential nutrients, making them a great food to snack on for anyone. However, certain dry fruits have high glycaemic indexes, while others have lower ones. The right dry fruits for diabetes, of course, are the ones with the lower glycaemic indexes. These include:

  • Prunes
  • Apricots
  • Dates
  • Dried plums
  • Dried apples
  • Figs
  • Raisins
  • Dried peaches

A glycaemic index of under 55 is considered low, while an index ranging from 56-69 is considered moderate. Before consuming you can find out the index of the dry fruits. Of course, if you are unsure about which dry fruits are right for you, and the right quantity for consumption, you can always consult your doctor. As patients come with their own medical history, different foods affect them differently, which is why asking a healthcare professional is your safest bet to monitoring your blood sugar levels.


As a diabetic, a large part of your health management revolves around monitoring your diet.

As studies have shown, fruits are your health friends. They can be the strongest weapon in your arsenal to fight diabetes. Many experts believe that there’s no such thing as ‘too much fruit consumption’, due to the way they help diabetes patients control their blood sugar. So, the next time you go grocery shopping, grab some fruits and consume them regularly.

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