If you have diabetes, you’ve probably heard the false notion that fruits have high sugar and must be avoided. The truth is that fruits are a powerhouse of nutrition, and loaded with fiber, vitamins, minerals and antioxidants – all very healthy for you.

Glycemic load (GL) indicates how rapidly a certain quantity of carb-rich food raises your blood sugar. Fruits with a GL of less than 10 are considered healthy for people with diabetes. Note that exercising portion control is the best way to enjoy your favorite fruits.

Oranges are rich in vitamin C, folate and potassium which makes them a nutritious fruit for diabetics. Oranges can be consumed daily as they help in regulating blood sugar levels and blood pressure. Stick to 150 gms or lesser per serving.

Apples are packed with fibre, vitamin C and some heart-healthy antioxidants. These nutrients help in slowing down the absorption from intestines, keeping the blood glucose levels in control. Diabetics can consume one medium-sized apple daily.

Papaya is a powerhouse of vitamin A, B, C and E, and minerals such as folate, magnesium, copper, potassium and several antioxidants. Papaya is high in fibre which makes it an ideal fruit for diabetics. Stick to 100 gms or lesser per serving.

Pears are loaded with healthy minerals and antioxidants such as carotenoids, which help in improving blood sugar levels. They are fiber-rich and fat free, and known to keep the digestive tract healthy and the heart in great shape. Diabetics can consume one pear every day.

Strawberries are high in anthocyanin, an antioxidant which helps in controlling cholesterol and sugar levels in the body. They help in improving insulin sensitivity and reduce diabetes-related inflammation. A cup of strawberries can be had daily, spread through the day.

Bananas are loaded with potassium and vitamin C and also provide heart-healthy fiber. People with diabetes must consume bananas while they are slightly unripe, as their sugar quantity increases when they become overripe. Choose a small banana per serving.

The king of fruits, mango, is rich in fiber, vitamin A, C, B6 and various antioxidants. Despite being extremely sweet, it has a low GL and does not affect blood sugar levels when consumed in moderation – about 120 gms or less at a time (roughly a slice or two).

Pomegranate is loaded with fiber, vitamin C and E, protein, and a number of minerals. Active compounds in the fruit like punicalagin and ellagic acids have an anti-diabetic effect, helping regulate blood sugar. Diabetics can consume a small bowl regularly.