With age comes wisdom, and as you know, there is a price to pay for almost everything. Ailments and infections grow as we grow, and when we reach the age of 60, the chances of diabetes increase.
At this age, the prevalence of diabetes is three times higher than in middle-aged people. One of the problems with diabetes in seniors is a person may have another condition that makes it more difficult to control blood sugar.
The patient may also develop complications of diabetes due to high blood sugar in the years before diagnosis. Hence, it makes a lot of sense to control diabetes in all stages of its development. Nutrition in seniors with diabetes plays an essential role in controlling this disease.
Diabetes raises blood sugar levels due to impaired production or function of insulin in the body. Diabetes is divided into two types:
- Type 1, in which the body cannot produce insulin.
- Type 2, in which the body cannot use the insulin it has appropriately produced.
Seniors must control diabetes because it leads to many consequences, including kidney failure, nerve damage, blurred vision, heart attacks, stroke, circulatory disorders, hearing loss, and many other problems.
By leading a healthy lifestyle that includes a nutritious diet, exercise, adequate sleep, and low stress, you’ll find the answer to the question of how seniors prevent diabetes.
What Fruits Are the Best for Diabetes?
This article will introduce and discuss some of the best fruits for seniors with diabetes.
Fruits are usually sweet, so most people think someone with diabetes should not eat them at all. But medically reviewed, many fruits and fruit juice are good for controlling blood sugar and are actually useful for seniors with diabetes. Fruits contain natural sugars, which can raise blood glucose levels. However, fruits also contain fiber, vitamins, and minerals, which are important for maintaining overall health. Fiber can help slow down the absorption of sugar in the blood, which can help regulate blood glucose levels.
Apple
Sweet and juicy apples can be good for diabetes. Apples are rich in soluble fibre, vitamin C, and antioxidants. They also contain pectin (a polymer derived from gelatinous plant structures found in fruits and vegetables) that helps detoxify the body, eliminate harmful substances, and reduce its need for insulin by up to 35%.
Furthermore, apples will help prevent heart attacks, reduce cancer risk, and prevent eye disorders in people with diabetes.
Cherries
Cherries have the lowest glucose levels among fruits. The glucose index of this fruit is 22. Cherries contain antioxidants, beta-carotene, vitamin C, potassium, magnesium, iron, fibre, and vitamin B9.
Besides, cherries contain anthocyanins, which lower blood sugar by increasing insulin production by 50%. The fruit fights heart disease, cancer, and other diseases common among seniors with diabetes.
Guava
Guava is rich in lycopene and has much dietary fibre and significant amounts of vitamin C and potassium. All of these nutrients help control blood sugar. Seniors at risk can prevent it by drinking guava leaf tea. Chop up the dried guava leaves for this purpose. Then, pour a tablespoon of chopped leaves into boiling water, brew for 5 minutes, and strain it. Drink this tea once a day.
Grapefruit
Grapefruit is rich in soluble fibre and vitamin C and has a glucose index of 25. Besides, this fruit contains a naringin substance, which increases the body’s sensitivity to insulin and helps you lose weight. Having a healthy, fit weight is essential in preventing and controlling diabetes.
Avocado
Avocados help stabilize blood sugar due to their high fibre and unsaturated fats. These fats also improve heart health. Seniors with diabetes are at risk for heart disease and stroke. Avocados are high in potassium, which helps prevent diabetic neuropathy. You can also use avocado in salads and sandwiches or make a salad dressing by pureeing and combining it with lemon juice, garlic, and olive oil.
Strawberries
Strawberries are rich in antioxidants, fibre, vitamins, and minerals that can help control blood sugar levels, and the antioxidants will lower your blood pressure.
In addition to being full of vitamin C, potassium, folic acid, and fibre, strawberries are also a source of fibre.
This fruit is low in carbohydrates and has a glucose index of 40. Eating strawberries will make you feel fuller for longer, keep your blood sugar levels steady and increase your energy levels. You can add fresh strawberries to salads or mix them with cereals and use them as a healthy snack and low-sugar dessert.
Orange
Oranges are one of the healthiest fruits in the diet of diabetic seniors. Oranges are low in sugar and high in fibre, vitamin C, and other minerals such as thiamine, which help control blood sugar.
Furthermore, oranges have a low glucose index and help blood glucose flow more smoothly. This fruit also helps control or lose weight, thus reducing the risk of diabetes.
Drinking orange juice is not as good as eating fruit because it lacks fibre. Hence, it is better to eat the fruit to control your blood sugar better.
Pear
Pears are rich in vitamins A, B1, B2, C, and E, fibre and regulate blood sugar, lower cholesterol, strengthen the immune system of seniors, and improve gastrointestinal health.
This fruit is beneficial for seniors with type 2 diabetes and can help improve insulin sensitivity.
Kiwi
Kiwi lowers blood sugar levels. This fruit contains vitamins C, E, and A, potassium, and a large amount of beta-carotene, which protects against free radicals and improves seniors’ health.
Besides, kiwi is rich in fibre and carbohydrates and helps control blood sugar and lowers cholesterol. Its glucose index is between 47 and 58.
Glycemic Load
By calculating the glycemic load, you consider both the quantity and the quality of your foods. It is low if it is less than ten, and the glycemic load above 20 is high. A diet low in glycemic load should include:
- whole grains:
- nuts
- legumes
- fruits
- vegetables without starch
- other foods with a low glycemic index
Final Words
Diabetes is one of the most common diseases in old age and can have many complications. However, it is possible to control the disease with a proper diet. For example, the Mediterranean diet for seniors with diabetes is known as an effective diet for this disease. Fruits play an essential role in managing this disease, and you can reduce or prevent the risk of this disease by adding them to your diet.
Diabetes is one of my nightmares when I eat my lovely cookies, these stressful thoughts spoil all the pleasures of eating what I love. Once I meet a physician in her office, she said after each meal, be active … only a short walk around your home shall consume all the sugar. Then your blood sugar will never increase. I don’t know if her advice works or not!
I have read that guava lowers blood sugar, and it can cause bleeding after surgery if consumed. So please check your blood sugar frequently when you eat it, especially if you have diabetes.
Strawberries are great, too, because they don’t have a high amount of sugar. I have some questions: Can people with diabetes eat bananas? I love bananas; they’re so nutritious. Still, sadly, they are too sweet! one more question, can people with diabetes eat honey? my aunt had type 2 diabetes, she always had honey with her afternoon tea, she used to say honey is the best thing for a person with diabetes. My doctor says it’s ok to have 5-10 grams a day, but I’m not sure.
Bananas are safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced diet. Bananas provide plenty of nutrition without adding many calories. And about honey, personally don’t think the small amounts would do any harm, and if your doctor says it’s ok, maybe you should trust them! But I think it’s best not to have more than a teaspoon a day.
I tried Guava once, and I hated it. I don’t know how people manage to eat it. It tastes horrible to me. As a diabetic, I consider learning about its benefits bad news.
There is no necessity to eat guava if you hate it! Just use other safe fruits that don’t increase your blood sugar. I’m sure you can find other delicious fruits that match your taste and, at the same time, don’t cause a spike in blood sugar.