Are Grapes Good For Diabetes?
For people with type 2 diabetes, diet is very important. Certain foods can help control and properly manage the disease. However, there's no specific diet for diabetes (via WebMD). Because the condition is often characterized by high blood sugar, people with diabetes are often advised to consume foods that don't encourage blood sugar to rise quickly. They include vegetables, such as peas, nuts, fish, and whole grains, per WebMD.
As for fruits, people with diabetes can still safely eat them, according to the Mayo Clinic. One tasty fruit that's consumed worldwide is grapes, but are grapes good for diabetes? Grapes contribute to the body's supply of minerals, vitamins, carbohydrates, and fiber, per MedicalNewsToday. Because of these benefits, people with diabetes don't necessarily have to avoid them. However, as with any other fruit, you need to opt for fresh products and consider the serving size, per the Mayo Clinic. You should also monitor your blood sugar level, pay close attention to your reactions, and report them to a doctor.
Why grapes are a good choice for diabetics
In general, people living with diabetes are advised to consume fruits with a glycemic index in the low-to-medium range (via Healthline). The glycemic index contains values that show the influence of foods on blood sugar levels. It's assumed that a glycemic index of 55 or below promotes a low rise in blood sugar levels. On the other hand, a level of 70 and above promotes a sharp rise in blood sugar, via Healthline.
Luckily, grapes have a low glycemic index of 53, according to Healthline. However, the number you consume should be taken into consideration. Large servings of grapes can potentially cause blood sugar spikes. This includes large servings of fruit juices and smoothies (especially those with added sugar). Factors that impact the glycemic index of foods include ripeness, cooking method, processing, and nutrient composition. Sticking to foods low on the scale can not only help manage blood sugar levels, but lower cholesterol.
Nutritional benefits of grapes
Grapes are packed with a variety of healthy nutrients. They're an excellent source of vitamin C and are low in calories (via Healthline). They also offer other valuable nutrients, such as vitamin K, E, and B-group vitamins (B1, B2, and B6), per Healthline. The minerals contained in grapes include potassium, copper, manganese, and magnesium. Grapes are also high in fiber, which is contained in the skin. Fiber helps relieve constipation and assists with healthy weight while lowering the risk of diabetes, per the Mayo Clinic.
Grapes also contain an antioxidant called resveratrol. According to a 2015 study published in Biochimica et Biophysica Acta: Molecular Basis of Disease, resveratrol improves glycemic control and decreases insulin resistance. It also supports the body in fighting free radicals, which damage the cells and promote the development of cancer (via WebMD). The antioxidants and phenolic compounds found in grapes can also fight inflammation, infection, and bacterial growth, per WebMD.