7 Monsoon Fruits That Can Help Manage Diabetes and Aid Weight Loss
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Introduction
Monsoons are always awaited for their refreshing charm after a hot and sultry Indian summer. While the country is blessed to have a wide range of produce all throughout the year, people with diabetes and those looking to lose weight are always left guessing if the fruits and vegetables they are picking are healthy and safe for them.
Let’s take a deep dive into 7 monsoon fruits that are healthy, nutritious and safe for people with diabetes and those looking to shed some extra kilos!
Characteristics of Fruits that Are Good For Diabetes and Aid in Weight Loss
It is very common for people with diabetes and other metabolic conditions like obesity to hear that they are not supposed to eat fruits. Compared to vegetables, fruits have a higher content of carbohydrates and natural sugars like fructose which are known to cause a spike in blood sugar levels. Their high caloric value also increases the risk of weight gain.
However, people with diabetes and those aiming for weight loss must opt for fruits with a high fibre content and a low to moderate glycemic index. Fruits are also rich in phytochemicals (plant compounds) that lower your risk for heart disease, stroke and cancer.
Fruits that are rich in fibre (a type of complex carbohydrate) slow down digestion, keeping you feeling full and preventing sugar spikes. This feature of fruits makes you feel fuller for longer, reducing your meal portion sizes, reducing caloric intake and helping you maintain a healthy weight.
7 Monsoon Fruits for Diabetes Management and Aiding in Weight Loss
If you are searching for fruits to eat for the upcoming monsoons, we’ve got you the perfect list!
1) Peaches
A monsoon-special, peaches are fragrant fruits that can be a safe addition to your diabetes-friendly diet. These nutrient-packed fruits are loaded with vitamin C, potassium, and iron and are said to have a moderate GI.
The best way to eat peaches for maximum health benefits is by eating them fresh. You can also add them to low-fat buttermilk or some unsweetened iced tea. They are also the perfect addition to your monsoon fruit bowl if you are frequently struck by mid-day hunger pangs.
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2) Plum (alu bukhara)
Plums, also called alu bukhara, have a glycemic index of 35 and a glycemic load of 3.9. This makes plums a low GI and GL food- ideal for people with diabetes and weight loss journey. Plums, a popular monsoon season fruit in India, are also rich in soluble fibres, making them an excellent snack for reducing weight and aiding digestion.
Besides these nutrients, plums are also rich in antioxidants that help reduce inflammation. Plums are said to boost the production of adiponectin, another hormone known to reduce blood glucose levels. However, more research is required in this area.
3) Pears (nashpati)
The pears or nashpati is one of the richest fruit sources of fibre. This makes pears a great addition to your diabetes and weight loss meal plans. With a moderate glycemic index of 38, a low glycemic load and high fibre content, pears are monsoon fruits you can safely consume. Adding pears to your meal plan is as easy as cutting the fruit into pieces or adding it to your salad.
4) Cherries
The tiny red sweet-tarty cherries are a sight to behold, aren’t they? Whether you add them to your fruit salad or as decoration atop cakes and pastries, they are usually presumed to be high in sugar and avoided by people with diabetes and those looking to lose weight.
Fresh cherries are rich in fibre and have a low GI (around 20), which makes them safe for people with diabetes. Cherries are popular monsoon fruits and are abundantly available during the rainy season. The best way to eat them if you have diabetes or are looking to lose weight is by consuming them fresh. Avoid canned, preserved, sweetened or frozen cherries as they have added sugars that can increase blood sugar levels and caloric consumption.
5) Jamun
Jamuns are abundant in the summer and monsoon months in India. High fibre and low glycemic index make this fruit safe and healthy for people with diabetes. The high fibre content increases the satiety value (feeling of fullness), which results in reduced meal portions and enables weight loss. However, more research is required to prove the antidiabetic effects of the Jamun. Meanwhile, enjoy the sweet-tangy and astringent flavour of the jamun without fear of blood sugar spiking or weight gain!
6) Jaam (safed jamun/wax apple, rose apple)
The rose apple or the jaam has been consumed in Indian traditional medicine for its several health benefits, one of them being its anti-diabetic effect. The jaam is rich in antioxidants like polyphenols, tannins, steroids and other plant products that help reduce inflammation in the body and contribute to the fruit’s antidiabetic effect.
7) Sweet lime (mosambi)
Sweet lime is a popular citrus fruit and is loaded with the goodness of fibre and vitamin C. The mosambi or sweet lime has a moderate glycemic index, and coupled with its high fibre and flavonoid content, it is an excellent monsoon fruit for people with diabetes and those looking to lose weight and those with diabetes. Sweet lime is best eaten fresh but also finds a special place in salads.
FitterTake!
While some fruits like jamun, peaches and jaam are exclusively available during the monsoons, others like sweet lime are available all-year-around in some parts of India. Whether you are trying to lose weight or manage your blood sugar levels within the normal range, these monsoon fruits will keep you healthy and fit.
At Fitterfly, we understand the challenges that come with managing blood sugar levels in diabetes or the struggles of losing weight healthily. Our Diabetes Care Program has been curated for people with diabetes, while our Weight Loss Program is helpful for those trying to lose weight. Both programs are comprehensive, technology and science-backed and are curated by experts to ensure effective results.
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