Type 2 diabetes: Eating these fruits will help to avoid a sugar spike – what are they?

Type 2 diabetes occurs when the body doesn’t produce enough insulin or is unable to use the insulin it produces as well as it should. Produced by the pancreas, the hormone insulin is important because it helps move glucose out of the blood and into the cells, where it’s converted into energy. When a person has type 2 diabetes, the lack of insulin or resistance to tis effects causes a build-up of glucose, a type of sugar, in the blood, which can lead to serious health complications, including blindness, heart disease, kidney failure and stroke, if not controlled.


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When living with the condition, what one eats is imperative to keeping blood sugar levels low.

Experts agree eating foods with a low Glycemic Index (GI) will help as they don’t raise the blood sugar and help in avoiding a blood sugar spike.

A person may be able to prevent pre diabetes or type 2 diabetes by adding more foods with a low GI.

Eating these delicious fruits have been proven to not raise blood sugar levels as much as other fruits.

Blueberries and blackberries are high in fibre and have the highest concentrations of anthocyanins.

Anthocyanins inhibit certain digestive enzyme to slow down digestion. The fruits have high levels of potassium, folate, vitamin C and vitamin B6.

The absence of cholesterol from blueberries and blackberries also benefit the heart.

The fruits also prevent spikes in blood sugar after eating starch-rich meals.

What the studies say?

In a study with the US National Library of Medicine National Institutes of Health, the bioactive properties in blueberries was analysed and how it improves insulin sensitivity in obese and insulin resistant men and woman.

The study reported that adding blueberry bioactive (22.5 grams) to smoothies improved insulin sensitivity in insulin resistance.

The glycemic load of blueberries is 5 making them an excellent choice for type 2 diabetics.


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What other foods have a low GI?

Diabetes UK said on their website: “The GI tells us whether a carbohydrate-containing food raises blood glucose levels quickly, moderately or slowly.

“This means it can be useful to help you manage your diabetes. It’s easy to include low-GI carbs in everyday meals. Choose basmati or easy cook rice, pasta or noodles.

“Eat wholemeal roti and include dhal in your meals, use new potatoes instead of old potatoes and instead of white and wholemeal bread, choose granary, pumpernickel or rye bread.”

Symptoms of type 2 diabetes includes urinating more than usual, feeling thirsty all of the time, feeling very tired, cuts or wounds that take longer to heal or having blurred vision.

“See a GP if you have any of the symptoms of type 2 diabetes or you’re worried you may have a higher risk of getting it,” advises the NHS.

The earlier diabetes is diagnosed and treated, the less risks there are of other health problems.

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