Low GI Fruits For Diabetes
Diabetes is a serious health condition most people suffer from due to sedentary and unhealthy lifestyles. India is popularly known as the world’s Capital of Diabetes. Diabetes is categorized into pre-diabetes, Type-1 Diabetes, and Type-2 Diabetes. People suffering from diebetes eat prescribed food, which are low in sugar and calories. GI (glycemic index) fruits are one of them.
Diabetic people should consume low glycemic index fruits. The glycemic index (GI) helps to understand how quickly carbohydrates affect blood sugar levels when eaten by themselves. Most whole fruits contain low to moderate GI, so they are safe for people affected by diabetes.
What is Glycemic Index?
Glycemic Index helps measure carbohydrate food’s ability to increase the glucose level in the blood. Thus, it can tell you how quickly carbohydrate food can affect your blood sugar level when you eat it. Based on ADA (American Diabetes Association), the score of GI can be rated as low, moderate or high.
- Low = 55 or below
- Moderate = 56 – 69
- High = 70 and above.
It is important to note that low GI fruits slow down the rise in blood sugar levels, which assists the body in managing post-meal changes better. Doctors often recommend diabetic patients to consume low glycemic index fruits in moderate quantities as they do not affect the blood sugar levels, unlike other food items with a high GI. It is crucial for people to first do proper research on low glycemic load fruits and then add them to their diet.
Benefits of Low GI Fruits for Diabetes
Low glycemic index fruits are considered particularly beneficial for people with diabetes as they do not drastically affect blood sugar levels. Instead, they help to stabilise a person’s blood sugar levels, so doctors recommend that diabetic patients choose low GI fruits over any other food item when hungry.
Higher Nutritional Value
Low glycemic load fruits are packed with nutrients and are considered extremely beneficial for diabetic patients. People with diabetes are more prone to feeling hungry all day, even after meals. Foods that have a high GI break down quickly in the body, thus leading to an increase in blood sugar levels. The low glycemic index fruits break down slowly and make a person feel full for a prolonged period. Therefore, diabetic people should eat more fruits with a low glycemic index to battle the constant hunger pangs.
Helps to Beat Obesity
There are a lot of diabetic patients who suffer from obesity. Obesity is one of the major symptoms of diabetes. This condition is a problem as most people do not know how to control their weight. Fruits with low glycemic index help to deal with weight loss effectively. Obese people should start having more low GI fruits daily if they want to shed off the extra weight without following rigorous diets or workout plans that affect their productivity.
Pre-Diabetes is a condition that leads to Type-2 Diabetes if not controlled on time. Pre-Diabetes can be reversed if a person follows the right lifestyle and diet. Low glycemic load fruits help people reverse the condition as they are known for slowing down the rise of blood sugar. The fruits help people feel less hungry and crave less sugar throughout the day. Food items with a high glycemic index often make people crave more sugar, increasing blood sugar levels. Pre-diabetic people should always choose low glycemic index fruits if they want to avoid Type-2 Diabetes.
List of Low Glycemic Load Fruits for Diabetes
Not all fruits have a low glycemic index. Therefore, it is important to understand the low glycemic load fruits present in the market while framing a diet chart for a diabetic person. One should go through the glycemic index scores of the fruits before selecting which ones to include in the diet to manage diabetes. The American Diabetes Association (ADA) states low GI scores are 55 or below. Therefore, the glycemic index fruits of the mentioned range are considered safe for diabetic people.
Let’s take a look at the fruits that have a low glycemic index and can be consumed by people who have diabetes:
These low glycemic index fruits are considered the safest for diabetic people. Cherries have the lowest GI and are high in potassium. They are also packed with antioxidants that boost the immune system. The glycemic index score of Cherries is 20 GI.
The GI score of this fruit is 25. Grapefruit is heavily loaded with Vitamin C and can be taken in the form of juice. People with diabetes can add this fruit to their diet after consulting the doctor.
The GI score of dried apricots is 32. Therefore, they should be consumed moderately to balance blood sugar levels. These fruits are high in Vitamins A and E, so that anyone can have them. However, it is important to note that one should consume dried apricots in small amounts.
Pears are also low glycemic load fruits, and their GI score is 38. In addition, they have a subtle sweetness that is appropriate for people with sweet teeth. They can be consumed either fresh or gently baked. One can also eat the fruit with the peel on it as it is highly fibrous and good for the body.
Apples have a GI score of 39. It is one of the best snacks that are very fibrous and help feed healthy gut bacteria. The saying “An apple a day keeps the doctor away” stands true as this fruit is perfect for diabetic patients. It is nutritious and keeps the stomach full for a very long time.
These fruits also have a low glycemic index, and the score is 40. They are rich in Vitamin C and can help boost the immunity of a diabetic person. These low glycemic index fruits provide glucose to the body and can beat sugar cravings effectively. Oranges also contain loads of healthy fibre.
Diabetic people should always opt for a low glycemic index diet to control their blood sugar levels and lead healthy life. Along with making lifestyle changes, one has to put proper focus on curating a healthy diet as that is the right way to treat any disease. A diet rich in low GI fruits is considered ideal for people with diabetes. When a person has diabetes, their body demands food that can fight the constant hunger and need for sugar.
Our body needs sugar in some form; otherwise, it will not be able to produce the energy to work throughout the day. Low glycemic index fruits are the best form of sugar as they do not shoot up blood sugar levels. They can battle sugar cravings and stop excess insulin production in the body. Try to substitute every high glycemic index food item with a low GI fruit in your diet if you want your blood sugar levels to remain stable. Pre-diabetic people should work towards reversing their diabetic condition to live a healthy life, and the best way to do it is by consuming low GI fruits.