Glycemic Index is the value ascribed to a food item that is based on how quickly it releases glucose into the blood. The currency of energy in the blood is glucose. If a particular food item has a high glycemic index, it means that it releases energy into the blood at a quicker rate and vice versa. A faster energy release means a steeper spike in the blood sugar levels, something that is not conducive to a person who has diabetes. Since they already have trouble with controlling the blood sugar in their bodies, sudden crests and troughs make their condition worse and put them at a higher risk of other organ failures. Therefore, it is advised that people with diabetes have fruits that have a low glycemic index, i.e., fruits for diabetes.
Fruits are a healthy snack option for diabetics as the sugar, fructose that is present in them is not readily assimilated by the human body. Therefore, the spike in blood sugar is gradual and good for the system. Also, fruits provide an excellent source of fiber and help you feel fuller for longer. This, in turn, leads to proper weight management and prevents obesity. Here are ten fruits for diabetes with low glycemic index.
These have a glycemic index of 38. A versatile fruit, it can be poached, baked, or eaten as is. The healthiest option would be to eat them with their peel on as the amount of vitamins and minerals is highest under the skin.
Oranges have a glycemic index of 40. Apart from providing a boost of vitamin C, oranges offer a good dose of fiber. Many people choose to have orange juice which isn’t a healthy alternative as the juice has all the calories minus the fiber.
With a glycemic index of 39, apples provide you with fiber and a dash of crunch. They make a hearty salad, baking and cooking options. Apart from this, they have an added advantage as they are gut-friendly and boost your iron levels.
The little fruits pack a punch. They have a glycemic index of just 20 but are abundant in nutrients. Rich in potassium, antioxidants, and fiber, cherries are good for your immune system and your heart. They have a rather short growing season so canned cherries can be substituted as long as low in sugar.
This citrus fruit has a glycemic index of 25. Vitamin C, antioxidants, potassium and fiber are some of the nutrients they are rich in. Grapefruits help maintain healthy heart function and are good for digestion. They also boost immunity.
One of the favorites with young and old alike, Strawberries can be baked, cooked or had in their natural form. They make for exciting partners with drinks and food. Their glycemic index is 41.
These have a GI of 29. People who suffer from constipation swear by them as they are potent natural laxatives. The fiber in prunes adds bulk to the stool and reduces cholesterol as well.
Succulent and juicy, what is there not to love about peaches? With a glycemic index of 45, they are a good option for people with diabetes. Rich in essential vitamins, minerals, and antioxidants, peaches offer a delicious alternative to a calorie-laden dessert.
Plums have a glycemic index of 40. Because they bruise quickly, you might have difficulty in laying your hands on them. They are rich in antioxidants and are juicy.
Grapes have the glycemic index of 53. They provide fiber, vitamin B-6 and other essential minerals in ample amounts. They are good for digestion, boost one’s moods and support efficient brain function.
So the next time, you feel hungry, opt for any one of the prescribed fruits for diabetes.