Diabetes Self Caring
When present, ribs are more delicate. The North American variety (Cucumis melo var. reticulatus) has a thinner, but more reticulated skin (the net-like structures are rougher, more prominent) and is light grey to pale yellow in color. Ribs may or may not be present. Both varieties have a sweet, flavorful, fragrant, light orange flesh and similar nutritional profiles, especially macronutrients profile.
Can You Eat Cantaloupe With Diabetes?
Intake may differ from one diabetic patient to another and must be tailored to one’s individual nutritional requirements and the dietary restrictions of the metabolic condition.
The major benefits of cantaloupe for diabetes are the moderate total carbohydrate and sugar content as well as low glycemic load.
The fruit is also an important source of vitamin C for wound healing and cardiovascular health, pro-vitamin A antioxidants for skin and has a varied B vitamin and mineral profile which contributes to skin, nervous system and cardiovascular benefits.
What is the difference between cantaloupe and muskmelon?
The term cantaloupe is rather ambiguous as it refers to different varieties of the same melon from different regions of the world. Technically, all cantaloupes are muskmelons (but not vice-versa).
The European variety (Cucumis melo var. cantalupensis) is considered the original cantaloupe and distinguishes itself by a thicker, but more finely netted to smooth, pale or light green, tan or grayish skin.
Though opponents of a single-payer system have long cited cost as an obstacle, findings published in The Lancetshow the opposite is true. Switching from the current model of numerous public and private insurers to a Medicare for All model would save the United States 13% annually. In raw numbers, that’s $450 billion a year.
When present, ribs are more delicate. The North American variety (Cucumis melo var. reticulatus) has a thinner, but more reticulated skin (the net-like structures are rougher, more prominent) and is light grey to pale yellow in color. Ribs may or may not be present. Both varieties have a sweet, flavorful, fragrant, light orange flesh and similar nutritional profiles, especially macronutrients profile.
When looking to determine if you can eat cantaloupe with diabetes or not, there are several nutritional aspects to consider: carbohydrate, sugar and fiber content, energetic value, glycemic index and glycemic load.
These are the major factors that will determine serving size. In theory, most diabetics can eat almost any fruit as long as amounts consumed are small enough so they don’t cause any significant raise in blood sugar levels.
But for those with severe insulin resistance, difficulty in maintaining a steady, healthy weight, complications of the condition and trouble keeping to the dietary restrictions of their condition, even relatively small intakes may be problematic and generate both short and long term side effects. As such, some diabetics may eat small amounts of the fruit occasionally, while others may need to avoid it completely.
How many carbs and how much sugar in cantaloupe?
Cantaloupe carbohydrate content: 8.16 g of total carbohydrates/100 g of the fruit, most of which are simple sugars, 7.86 g, and less than 1 g dietary fiber.
Dietary fiber doesn’t contribute to blood sugar levels because it’s an indigestible carbohydrate, meaning it’s not digested and passes unchanged through the gastrointestinal tract.
Even better, it slows down digestion and emptying of the stomach, contributing to a slower absorption of the simple sugars and a steadier rise in blood sugar levels, which is good for diabetes.
The amount of sugar in cantaloupe (7.86 g of simple sugars/100 g of fruit) is not excessive which means that diabetic patients with good management of their condition may consume small amounts of the fruit occasionally.
To reduce the risk of blood sugar spikes, diabetics can:
1) See a dietitian for a personalized eating plan suited to their individual nutritional requirements and the restrictions of their condition.
2) Limit intake to one serving a day and avoiding eating cantaloupe every day.
3) Enjoy the fruit after a light protein, low carbohydrate meal. For example, have a small serving of cantaloupe and cottage cheese or Greek yogurt or some nuts (if you are not allergic).
4) Exercise after eating fruit to help prevent too rapid rises in blood sugar levels. Even the lightest form of exercise such as a walk is good.
Cantaloupe glycemic index and load
Cantaloupe glycemic index is 65 (moderate). The glycemic index (GI) is a scale that measures how fast the carbohydrates in a plant food raise blood sugar levels, compared to pure glucose. A value below 55 is a low GI.
Between 55-69 is a medium GI. Between 70-100 is a high GI. Generally, diabetics are advised to choose low glycemic fruits which are less likely to cause too rapid rises in blood sugar levels if consumption is limited to small amounts.
But the glycemic index is determined for 50 g of carbohydrates, not serving size.
By comparison, the glycemic load (GL) takes into account actual serving size of various plant foods and determines how much a rise in blood sugar levels it causes.
A glycemic load of 10 or less is low. Between 11-19 is moderate. Over 20 is high.
The glycemic load is calculated by dividing the glycemic index of a food by 100, then multiplying it by the grams of carbohydrates in a serving size.
A serving of 100 g of cantaloupe has 7.86 g of carbs (except fiber) and the fruit has a GI of 65.
The glycemic load of cantaloupe thus is 65/100 X 7.86= 0.65 X 7.86 = 5.1 (estimate: 5, low).
So while it has a moderate glycemic index (65), the glycemic load is low (5) which makes it a relatively safe choice for diabetics when consumed in limited amounts, as part of a healthy, varied diet.
Energetic value (calories)
Cantaloupe calories: 34 kcal/100 g. The energetic value of foods also matters in a diabetic diet.
The higher the energetic value of a food, the higher the chances of said food causing weight gain over time.
And since diabetics must maintain a healthy weight, it is imperative they manage their calorie intake.
Fortunately, fruits like cantaloupe are low-calorie and, given a moderate intake and an overall good diet, weight gain is unlikely.
Cantaloupe and gestational diabetes
Your doctor might recommend avoiding moderate and high glycemic index fruits such as cantaloupe and watermelon altogether if you have gestational diabetes so as to not pose any risks to the pregnancy, even though eating small amounts of cantaloupe or even watermelon occasionally may not affect blood sugar levels at all, especially if there is some meal planing beforehand and there are not dietary excesses. It’s best that follow your doctor’s recommendations closely.
Cantaloupe benefits for diabetes include
1) Doesn’t raise blood sugar levels too fast too much thanks to a moderate glycemic index (65), but low glycemic load (5).
2) Low calorie, low-fat, doesn’t promote weight gain.
3) Good vitamin C content (36.7 mg/100 g) for wound healing, a major issue for diabetics.
4) Source of pro-vitamin A antioxidants (over 20% of daily requirements) with benefits for skin.
5) Varied B vitamin profile, good for diabetes-associated nerve damage and skin.
6) Minor benefits for hypertension thanks to small amounts of potassium (267 mg/ 100 g of fruit). Cantaloupe potassium content is not extraordinary, but it does bring a good contribution to daily requirements which is good for diabetics struggling with high blood pressure as potassium helps regulate blood pressure.
This post was updated on Sunday / December 12th, 2021 at 3:47 PM
20 Best Fruits That Are Good For Diabetics and Its Benefits
Diabetes is one of the major concerns for the people in the world. There are plenty of reasons for diabetes but the lifestyle is blamed as the most. There are prescribed treatment for the diabetes. But, you can always control diabetes and regulate the blood sugar level with healthy lifestyle and food. The prime reason behind the diabetes is the mismatch level of the glucagon and the insulin, so you must eat food especially fruits in moderation that can negate the impact and bring balance in the body.
The fruits that diabetics consume should have the following properties.
- Should be low in Glycemic Index
- Should be seasonal and fresh
- Should be full of anti-oxidants
- Should be helpful to increase the metabolism
- Should contain nutrients that pump the insulin production in body
There are many good fruits that can naturally regulate, control and treat the diabetes and here are 20 most beneficial fruits for the diabetes.
20. Cantaloupe
Eating cantaloupe in moderation is considered to give health benefits for those suffering from diabetes. The fruit is rich in nutrients such as vitamin A, beta-carotene, and folate which are beneficial for your health. Cantaloupe is a sweet fruit and that is why people worry that it can lead to elevated levels of blood glucose. However, combining it with a meal and eating the fruit in moderation can reduce its adverse effect on your blood glucose levels.
19. Kiwi
Rich in potassium, fiber, and vitamin C, the fruit is considered to be a healthy choice for the people who suffer from diabetes. Besides, an averagely sized kiwi has only around 56 units of calories and about 13 grams of carbohydrates. This further makes kiwis one of the most recommended fruits for inclusion in the diet of a diabetes patient. It is also known that the fiber that is found in the fruit has a high water holding capacity with the result that glucose absorption is slow and the same stabilizes the blood glucose levels.
18. Starfruit
Low in calories, the star-shaped fruit is great for diabetes as it helps in effective weight management. Besides, the fruit is a rich source of vitamins and nutrients namely vitamin A and vitamin C which go a long way in restoring the immunity in the body of a diabetes patient. The high potassium content of the fruit also helps to improve the smooth circulation of blood. Finally, the presence of dietary fibers improves the lipid profile of a diabetic patient by lowering triglycerides, bad cholesterol, and also by promoting healthy levels of good cholesterol.
17. Figs
The antioxidants present in the figs play a very important role in damaging the free radicals. This is important as the free radicals cause a lot of cell damage to diabetes patients. The presence of several nutrients and vitamins in the dry fruit, namely, vitamin A, vitamin C, potassium, magnesium, manganese, copper, iron, amongst others make figs an important fruit with anti diabetic properties.
16. Pomegranate
This fruit helps the diabetes patients by leading to a reduction in the blood glucose levels. Tannin and other antioxidants present in the fruit also play an important role in lowering the levels of bad cholesterol and the resistance which the body has against insulin. Besides, like the other diabetic fruits, pomegranate leads to the damage of the free radicals thereby protecting the healthy cells to get damaged due to diabetes and its related complications.
15. Peaches
Peaches are one of the most important fruits and should be must in your fruit basket if you are diabetic. The low glycemic content of the peaches can be really effective for the diabetes. The fruits also contain the amount of fiber that is very much essential for maintaining the glucose level in the body. It also includes Antioxidant and Vitamin C that is very vital for the Diabetes control. The peaches are of course easily available and can be very easily consumed to get the most of the benefits.
14. Cherries
Cherries are not only delicious in taste but also equally beneficial. The cherry is known as a fruit that can be used as a potent medicine for the diabetes control. As per the researchers, the cherries contain a high amount of the Anthocyanins, a chemical. This chemical is known for the increase production of the insulin from the pancreas. It can lower down the diabetes by a considerable amount and is considered one of the best fruits to control the Type 2 Diabetes that occurs due to the less production of the insulin.
13. Guava
Guava is a delicious fruit and if you are suffering from the diabetes, then you must eat that in a frequent manner. The Guava has a considerably low glycemic index and that can be very beneficial for the regulation of the Diabetes. The high fiber content further enhances the diabetes control of the body by the fruit. However, the Vitamin C does the icing on the cake to regulate the glucose level. So, if you have a guava everyday, you may not need anything else to control the diabetes.
12. Rose Apple
Rose Apple is known for the taste but that is not the only thing that it offers. The high fiber content of the Rose Apple can be very effective for the diabetes. The diabetic patients can be very much benefited by the fruit for the high fiber, but low calories and fat fruit. The Rose Apple is the perfect fruit to regulate the diabetes level in the body.
11. Plums
Plums can help you in many ways in diabetes. Unlike many other fruits that help the body to regulate the glucose and insulin level, the Plums also act against the side effects of the diabetes. The high amount of antioxidants can be very much useful for the fruits to control and regulate the glucose level. However, it has the immense capability to improve the digestion. The diabetes often harms the digestive system and results into constipation. However, the Plums can do away with the problem with the improved digestive system. So, if you eat palms, then you do not only control the diabetes but also fight against the side effects of it.
10. Papaya
Papaya is one of the most effective and very useful fruits found for the diabetes. The researchers and the medical study proves that the Papaya has an enzyme called Papin that can be very effective against the diabetes. Diabetes gets controlled by the hypoglycemic ingredients and Papaya has plenty of it. If you are diabetic then most probably, you will get the heart diseases as well. The Papaya has a wonderful capability to control the cardiovascular diseases. As per the studies, the cardiovascular diseases can be minimized that rise due to the diabetic problems in the body.
9. Oranges
There are very few people who do not love oranges. There are many misconceptions about the oranges and people often think that diabetic people cannot really eat oranges. However, this is not the case. The oranges are in fact helpful for the diabetes control. The American Diabetes Association considers it as a Super food and includes it in the diet for a diabetic person. The orange has high amount of fiber that can be easily absorbed by the body and that also lowers down the glucose level by considerable amount. The high antioxidant in the body ensures that the diabetes is under control.
8. Watermelon
Watermelon is one of the best fruits that you can consume if you have diabetes. Well, it is necessary to tell here that many people consider it as a “No” fruit for the diabetic patient, but that is a myth of course. The watermelon has sugar but that is natural and gets easily converted into energy and in fact instant energy. The Watermelon also contains a high amount of carotenoids and that can reduce the blood sugar level by a considerable amount. The fruit also has a high amount of antioxidant that can be extremely helpful to regulate and control the diabetes. It can be very useful even in the case of severe diabetes.
7. Apple
There is a famous saying that “An Apple a Day, keeps the doctors at bay”. Well, there is truly no better saying than it for Apple especially for diabetes. The impact on diabetes of Apple can be seen in just 24 days. The Apple has plenty of fiber that is impeccable ingredients for the diabetic. It also contains the chemical Pectin and that has the capability of reducing the blood sugar level up to 50% and the requirement of the insulin in the body by 50% as well. Apple is also a hypoglycemic fruit that can further improve your diabetic condition by a considerable amount.
6. Strawberries
Well, Strawberries look extremely attractive and it is delicious in taste as well. However, the fruit can be extremely helpful for diabetes as well. The fruit is a hypoglycemic fruit that is extremely helpful for the controlled blood glucose level. It also has an thocyanin and ellagitannins. These are the two chemical that can be very effective for Type 2 diabetes. The strawberries release the insulin and try to maintain the level of glucose and insulin in the body to reduce the impact of the diabetes. It also has a high amount of antioxidant that can very effective against the eye damage due to the diabetes.
5. Pears
Pears are sweet but naturally sweet. It contains a sugar called Levulose and that can easily get converted into the energy. The instant energy is an addition for the fruit apart from the low calories and carbohydrate. The fruit is perfect for the diabetic patients because of its capability to regulate the glucose level. The high amount of fiber does not only control the diabetes but also ensures that the diabetes does not impact the body weight of the patient.
4. Grapes
Grapes are very useful and effective for the diabetes. The grape is one of the fruits that can offer a high level of antioxidant and at the same time high fiber content. One can get high fiber that can regulate the glucose and insulin level. The Grapes also can enhance the amount of the insulin released from the Pancreas. It is a fruit that can be effective against the Type 2 Diabetes. It is one of the fruits that should always be there in your basket if you are diabetic.
3. Avocados
Avocados are very helpful for the diabetic patients. The avocados are not only helpful for the controlling of diabetes but also helpful for the prevention of diabetes as well. It can maintain the glucose level in the body. However, it has another huge benefit. It has monosaturated fat and as per the medical research body, the monosaturated fats can in fact reduce the cardiovascular risks that come from the diabetes.
2. Grapefruits
Grapefruits are best for the diabetes and these are easily available as well. It helps the body to regulate the blood sugar level in the body. Also, there have been many studies that prove that the grapefruits contain the Naringenin chemical. It has been chemically proven that the chemical has the capability of inducing the release of the insulin from pancreas. It can be extremely effective to handle the Type 2 Diabetes. The grapefruits also contain high amount of antioxidant that can regulate the blood sugar.
1. Blueberries
The blueberries are considered as the Super food for the Diabetes. The blueberries have the capability to break the glucose into energy that reduce the increased glucose level by considerable amount. It can also increase the release of insulin. Thus it can manage the blood pressure and glucose level in the body. It has less calory and thus it can burn the fat as well to reduce the weight or obesity that caused due to the obesity.
These 20 fruits are clinically advised for diabetes as well. However, it is always better to consult a doctor before starting any food habit when you are diabetic. Also, the information does not consider other diseases or the chronic impacts of diabetes in the body.
