diabetic friendly fruits

1. Papita (Papaya)
Papita or papaya is a desi fruit that has a number of benefits for us. India is one of the biggest producers and exporters of papaya worldwide. The tropical fruit has a low glycaemic index (GI) and is rich in antioxidants, which may help in regulation of blood sugar levels.

2. Amrood (Guava)
The green tropical fruit is enjoyed widely around the country. Guava is another low GI fruit that is also rich in fibre- a 100 gm of the fruit's portion contains 5 gm of fibre (as per USDA data). Guava may be consumed in the form of juice or eaten whole, in order to regulate blood sugar levels.

3. Mangustaan (Mangosteen)
This exotic-looking fruit is a slightly-sweet and tangy fruit that is also known as the Queen of Fruits or the Food of Gods. It is known to improve immunity, due to the presence of vitamin C and antioxidants present in it. This may help people with diabetes as oxidative stress is linked with symptoms of diabetes.

4. Tarbooz (Watermelon)
This refreshing low GI fruit is a favourite of numerous people, as it is delicious in taste. Watermelon or tarbooz is a popular fruit in India and is a diabetic-friendly food, as it boosts kidney function. Watermelon may also protect against nerve damage, which may be caused due to diabetes.

5. Kokum
The tarty fruit is used as a flavouring agent in a number of Indian curries and dishes. However, it is also rich in antioxidants which fight oxidative stress. Also known as Garcinia Indica, kokum may protect liver function, which may be at risk of getting impaired in diabetics. It is also rich in antioxidants and has a low GI value.

It is important for diabetics to keep a check on their levels of glycated haemoglobin (Hb1Ac) and watch what they eat on a daily basis. Moderate levels of exercise may also help diabetics regulate symptoms of the disease. more