Diabetes is a condition that impairs the body’s ability to process blood sugar levels, also known as blood sugar levels. Blood sugar, the sugar concentration, is our main source of energy and comes from the food we eat. Insulin, a hormone produced by the pancreas, helps glucose from food enter our cells and be used for energy. Lack or inadequate production of insulin, or the body’s inability to use insulin properly, causes diabetes.The glycemic index (GI) shows how quickly a carbohydrate-containing food affects blood sugar levels when eaten.
- Low GI food: 55 or less
- Medium GI Foods: 56-69
- High GI food: 70 or more
Fruits with a low glycemic index
The lower the GI score, the slower the rise in blood sugar, helping the body better manage postprandial changes. Most whole fruits have low to moderate GI levels. Many fruits also contain antioxidants, micronutrients, and fiber. Here are some low GI fruits that diabetics can have without worrying about a sudden rise in blood sugar after consumption:
- Cherry: Rich in potassium and rich in antioxidants, which strengthens the immune system. Since cherries are not fresh all year round, they can be processed before long-term storage. The cherries contain anthocyanins, which give the cherries a color and stimulate the cells’ insulin production by 50%.
- Pear: An excellent source of dietary fiber, providing 20% of the recommended daily fiber intake. Pears can be enjoyed as fresh fruits or can be baked gently. Even more interesting is that you can also add a twist to the salad.
- Orange: An excellent source of vitamin C, folic acid and potassium. Oranges are high in healthy fiber and take the longest to break down and digest. This allows for sustained release of sugar into the bloodstream, further ensuring long-term stability of blood glucose levels.
- Berry: Strawberries are an excellent source of vitamin C, helping to boost immunity, fight certain types of cancer, improve metabolism, and promote weight loss. Strawberries give more vitamin C than oranges when taken in the same amount. Also, due to its low glycemic index, it is slowly released into the bloodstream as glucose.
- grapefruit: A citrus fruit with a glycemic index of 25. It is rich in various vitamins and minerals. They are bitter to sour and can be consumed as a whole fruit or as a juice. Grapefruit is a very good source of vitamins A and C. It improves immunity, helps maintain the healthy functioning of the heart, and is good for digestion.
- guava: A very healthy food choice for diabetics as it can be easily included in snacks without fear of a sudden rise in blood sugar. This is a very good source of fiber that helps relieve constipation, which is common in many diabetics. Regular intake of this fruit can easily reduce your chances of developing type II diabetes.
- watermelon: A good source of potassium. Foods high in potassium improve the function of important organs such as the heart and kidneys. People with diabetes can easily notice high levels of uric acid. This can be prevented by including watermelon in the diet, which improves kidney function and reduces uric acid levels and further damage to the kidneys. Watermelon is also an excellent source of lycopene to prevent nerve damage, a common complaint in diabetics.
- papaya: It’s a great fruit choice for diabetics as it’s available all year round and can be very easily incorporated into the diet. Papaya contains many nutrients and antioxidants that, when taken, reduce the risk of heart disease and cancer, lower blood pressure, and aid digestion. Papaya is also an excellent source of dietary fiber, helping to lower blood sugar levels and control diabetes.
- Grapes: A good choice for diabetic fruits as it helps to easily lower blood sugar levels. With a wide variety of colors and types, it can be easily eaten as a snack between meals and can be incorporated into many dishes with a spicy taste. Grape is a rich source of phytochemicals called resveratrol, which checks how the body secretes and uses insulin in response to blood sugar levels.
- Avocado: Adding avocado to your diet can help you lose weight, lower cholesterol, and increase your insulin sensitivity. Avocado is low in carbohydrates and has little effect on blood sugar levels. Half of a small avocado contains about 5.9 grams of carbohydrates and 4.6 grams of fiber. Also, because it is rich in healthy fat, you can feel full for a long time, support weight loss, and increase insulin sensitivity.
- Kiwi: Many researchers have shown that including kiwi in the diet helps lower blood sugar levels. Kiwi is a fruit suitable for diabetics because it is rich in vitamins A, C, E and dietary fiber. Kiwi also helps relieve the insomnia that many diabetics complain of due to long-term diabetes and anxiety.
- Black jamn: This fruit has a bitter taste and is one of the best fruits for people suffering from diabetes. It not only controls your blood sugar levels, but also increases insulin activity and sensitivity. The fruit can also be included in the form of juice or powder, which helps control blood sugar levels as well.
Partial management is important no matter what fruit is included. Depending on the size and type of fruit, a portion of the whole fruit or a portion of the fruit, which is 1/2 cup of sliced fruit, generally contains about 15 grams of carbohydrates. This is considered a serving of one carbohydrate.
We hope you find this article on low glycemic index fruits for diabetics useful. Please leave your thoughts in the comments below. For more information on diabetes, see other articles. Healthy reading Or join a LIVE session with a qualified expert. GOQii Play..