Fiber helps to prevent blood sugar spikes in fruits. It actually traps nutrients inside its gel and slows down digestion while high sugar and starches or foods that are high on the GI scale, quickly increase blood sugar, or glucose and cause the pancreas to shoot out insulin at a high rate. In addition, the fiber binds with water, 20 to 200 times its weight. It takes on friendly bacteria that is used to fight off infections and germs within the body. What it all boils down to is that fruit with fiber are the best ones for those with Diabetes and other glucose issues. Here are 20 good choices of fruits that contain a lot of fiber that will help keep your blood sugar lowered
1. Apples. Apples are loaded with anti-oxidants and help aid digestion, both of which are optimal for sugar issues. When choosing apples, it is best to go for the ones that are tart and less sweet.
2. Peaches. Peaches are rich in fiber as well as anti-oxidants. They are less than 30 on the GI making them an excellent choice to keep blood sugar balanced. Peaches also contain potassium.
3. Oranges. Oranges are a good pick but avoid orange juice as the sugar in it absorbs quickly and can cause a spike in glucose.
4. Mangoes. Although Mangoes are very sweet, it has been discovered that they can actually help lower blood sugar. They help fight inflammation which is very helpful in lowering glucose levels and also contains mangiferin, an anti-oxidant that is extremely conducive to keeping high blood sugar at bay.
5. Bananas. Bananas are one of the highest sugar content when it comes to fruit but they can be eaten within reason because they do have fiber in them as well. In addition, bananas are filling so they help keep you from really blowing your diet by grabbing a candy bar or other sugar laden snack.
6. Persimmons. Persimmons are one of the best choices when it comes to fruits that can safely be consumed when you have high blood sugar.
7. Guava. Guavas are high in fiber and loaded with vitamin C. They help to regulate your blood sugar so enjoy them when you can.
8. Grapes. Grapes are rich in anti-oxidants that fight oxidative stress, making them great for those with high blood sugar.
9. Pineapples. Once thought of as a “no-no” for Diabetics, pineapple contains both anti-oxidants and fiber so they are actually helpful in lowering blood sugar but of course, should be eaten wisely in accordance with counting carbs,
10. Lemons. Lemons are oozing with vitamin C. They help Diabetics steer clear of infections that they are susceptible to. In addition, Lemons are high in fiber so they help keep blood sugar low.
11. Cherries. Cherries are full of anti-oxidants and are low carb too. They are excellent for keeping blood sugar under control.
12. Apricots. Apricots weigh in at only 17 calories and 4 grams of carbs. One service provides half of your daily vitamin A recommendation and they are full of fiber which makes them perfect for combating high blood sugar.
13. Pears. Pears are a great source of fiber and also are rich in vitamin K which increases your insulin sensitivity, excellent for Diabetics and Insulin Resistance as well.
14. Kiwi. Kiwis pack in a delicious sweet and tart flavor and a ton of nutrients too like potassium and vitamin C. They are high in fiber which makes them a wise choice for those wishing to control blood glucose levels.
15. Avocados. Contrary to popular belief, Avocados are good for lowering blood sugar. It contains fat but it is a good fat which is needed by the body. It also has electrolytes namely, potassium and magnesium. The ratio of carbs to fiber is excellent in Avocados which some say actually has the ability to negate the need for insulin shots or pills.
16. Plums. Plums are low on the GI and have a lot of fiber and anti-oxidants too so they are a good fruit to eat to keep your blood sugar balanced.
17. Pineapple. Although Pineapple has a moderately low glycemic level so it is fine to eat them, a fact that is not commonly known. Many think that because Pineapple is so sweet, they are off limits. Dried or canned Pineapple are a different story, however. Pineapples are loaded with vitamins so eat them but do so wisely as with any fruit.
18. Grapefruit. Grapefruit contains chromium which research shows is great for low- ering blood sugar. They are also rich in vitamins and minerals that are good for keeping blood sugar low.
19. Starfruit. Starfruit is known to be very good in preventing high blood sugar. It is rich in fiber as well as anti-oxidants and dietary fiber, pantothenic acid, potassium, and copper.
20. Papaya. Papaya has a medium listing on the GI but it is rich in fiber so it is still good for keeping high blood sugar at bay. It has beta carotene, and vitamins C, B, and A.