Low GI fruits for people with diabetes
A part of diabetes management is choosing low GI foods for every meal to maintain and control blood sugar levels. It involves non-starchy vegetables, protein-rich meats, and nutrient-filled fruits. These are great additions to a healthy lifestyle aside from engaging in various physical exercises.
What are low GI fruits?
Low GI fruits are a class of fruits with a healthy glycemic index score conducive to blood sugar management. They are also low in calories and carbohydrates, as well as affect your blood sugar levels slower than other foods with a higher GI index. Their glycemic index score ranges from 1 to 50, which is considered safe and suitable for people with high blood glucose levels.
Here is the list of low GI fruits that people with diabetes can eat:
Blueberries
Blueberries have a GI score of 25. One serving of blueberries already contains 25% of manganese, 24% of vitamin C, and 9% of copper. These compounds already sum up to the maximum rate of nutrients that the body needs. Aside from their low GI score, blueberries are also rich in antioxidants responsible for fighting against inflammation like cancer, diabetes, and cardiovascular diseases.
Cherries
Known for their sweet and delicious taste, cherries are packed with high potassium and antioxidants. It has a GI score of 41, which is low enough to manage blood sugar levels. This fruit’s capacity to support and boost the immune system makes this fruit extremely healthy.
Apricots
Apricots have a GI score of 32. It offers potassium, vitamins A and C, and fiber that the body needs daily. However, only eat a quarter cup of serving when choosing dried apricots as they are high in carbohydrates.
Apples
They say an apple a day keeps the doctor away. True! One whole serving of apple has a GI score of 39. It is also rich in fiber, which slows down digestion and controls the amount of glucose that the body needs. Furthermore, apples are suitable for digestive and heart health.
Strawberries
Strawberries have a low GI score of 41. Like blueberries, strawberries are full of vitamin C, fiber, folic acid, potassium, and antioxidants. The presence of antioxidants makes these berries safe for diabetes, as the compounds can fight free radicals that may affect blood glucose.
Pears
Pears have similar nutritional properties to apples. One serving of pears has a low GI score of 38. They are one of the highest sources of fiber, which is an essential nutrient in stabilizing blood sugar levels. Pears also contain antioxidants, specifically quercetin, which reduces hypertension or high blood pressure.
Peaches
Peaches have a GI score of 43. They are filled with minerals, protein, a small number of carbs, fiber, vitamin C, vitamin A, potassium, niacin, vitamin E, vitamin K, copper, and manganese.
Plums
Plums are rich in fiber, vitamins A, C, and K, potassium, copper, and manganese. You can consume dried plums, but ensure you only do so in small portions. Their glycemic index is just 40.
Grapefruits
Grapefruit is a type of citrus fruit filled with antioxidants and fiber. The combination of these nutrients can improve heart health. Although grapefruits are highly nutritious, note that they can interact with prescription drugs. Check with your doctor first before eating this fruit. Grapefruits have a GI score of 25.
