14 Low Glycemic Index Fruits For Diabetes You Need to Know
Diabetes Mellitus commonly referred to as Diabetes
is one of the most common chronic conditions affecting today's individuals and in.
Their body struggles to maintain blood sugar at a desired level.
Fruits are considered a great way to satisfy hunger and have
a good delicious taste in your diet plan. But it is perceived that they contain high
sugar content and that is why diabetics are often advised to stay away from fruits and avoid them.
However, fruits also contain a large number of vitamins, minerals, and fibers.
In today’s video, we will share with you
14 low glycemic index fruits for diabetes you need to Know.
#1. CHERRIES: Being high in potassium
and packed with antioxidants, cherries give your immune system a boost.
Because of their short growing season, cherries can be tough to get fresh.
But canned tart cherries, which although have a little bit higher glycemic index
than the fresh ones but can be picked from any of your street corner grocery stores,
are a fine substitute, as they are also not packed with sugar.
You can enjoy their delicious taste by adding them to your diet or mixing them in other recipes.
#2. PEARS: Pears have a glycemic score of 38,
which is comparatively much low and you can enjoy the rich, subtle sweetness of pears,
whether fresh or gently baked and yet not get your blood sugar all riled up. With their peel on,
they’re healthiest, providing over 20 percent of your recommended daily fiber intake,
and hence you can add them to your diet or as a recipe in your fruit salad.
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#3. APPLES: Having a glycemic index of 39,
apples are also considered low glycemic index and an ideal fruit for diabetics.
Apples are such a beneficial fruit, that they have the honor of the famous proverb,
“an apple a day keeps the doctor away” on them. One apple with the peel on provides nearly 20
percent of a man’s daily fiber requirements, and additionally,
it also meets your hunger for the moment, and all these reasons are in favor of the fact why apples
are one of America's most favorite fruits. Apples also help feed your gut bacteria and
can be added as a salad recipe along with your daily meals or can be taken as a snack.
#4. STRAWBERRIES: To your knowledge, one cup of
strawberries has more vitamin C than an orange, which you all know as a vitamin store. Many
varieties of strawberries exist that you can grow and enjoy raw for a healthy serving of vitamin C,
fiber, and antioxidants, and you can also try them in a soy-based smoothie. And besides strawberries,
other berries have a low glycemic index too, such as blueberries, blackberries, and raspberries.
#5. PLUMS: Plums bruise easily too,
and they are hard to get in the market. But you can easily enjoy the nutritional benefits
of plums in their dried state as prunes. However be careful with portion size,
as they have a little bit higher glycemic index than the fresh plums.
And you need to adjust the portion according to that, as dried fruits have water removed,
making them high in carbohydrates. For your satisfaction, plums have
a glycemic index of 40, which is quite low and does not spike any blood sugar.
#6. GRAPEFRUIT: Grapefruit, besides being a low glycemic index
mighty fruit, also packs in well over 100 percent of your recommended daily intake of vitamin C,
a vitamin well known for healing help. But an important aspect, grapefruit affects
how several prescription drugs work, so you must consider taking them with drugs after
discussing them with your healthcare provider. Grapefruits have fiber content and that makes
it fulfill your satiety also, making you feel satisfied even after taking one grapefruit.
#7. DRIED APRICOTS: Apricots bruise easily,
making it sometimes difficult for you to find the best fresh apricots, which means
you can get them shipped when they are still green or get them in dried form from a store.
Dried apricots are a great alternative when eaten in small quantities,
as they are dried, with the water removed, making them high in carbohydrates,
compared to fresh fruit. They are rich in copper and are high in vitamins A and E.
#8. ORANGES:
By GI score, oranges stand at a level of 40. Besides boosting your vitamin C, there is plenty
of healthy fiber in oranges, too. They are also a delicious snack and can be added to your diet plan
and even can be taken in juices and extract forms (being portion carefully measured).
#9. GRAPES:
Grapes, as you eat them with all their food, help provide you a lot of healthy fiber.
Being at a glycemic index of 53, they do not spike your blood sugar level and are also a
good source of vitamin B6, which supports brain function and elevates your mood.
#10. PEACHES: An average peach contains just 68 calories and is
packed with 10 different vitamins, including A and C, which makes them a great nutritional component
of every food, may it be a great addition to smoothies or a part of a fruit salad or meal.
#11. CITRUS FRUITS:
Citrus fruits are versatile, contain an excess of vitamin C and other vitamins, and are easy to add
to meals. You can add lemons and limes to almost every dish you prepare, like seafood, sauces,
or glasses of iced tea or water. Even if you do not want to add them to another dish,
you can prep5 your fruit water by adding citrus slices to a pitcher of water, and you get a
refreshing drink, with all the low glycemic index and beneficial vitamins and nutrients.
#12. BLUEBERRIES: Berries are tasty when eaten raw as a snack
and can also be cooked into other meals and added as a salad after your diet. Blueberries can also
be a part of a variety of desserts such as cakes, pastries, and ice cream. Put whole fresh or frozen
berries into a saucepan with a tablespoon or two of water, then cook on medium or low heat until
you get a thick sauce and now you can take it as a half-cup serving or can add it in other recipes.
#13. GUAVA Guava has an amazing low GI score of 12
and is a perfect addition to a meal, or a snack, as it goes a long way towards keeping you feeling
fuller because of its rich fiber content. This plays a role in maintaining a healthy weight
and in lowering blood sugar levels, especially for type 2 diabetics. It is more beneficial if
you consume it with its peel-on, as it lowers total serum cholesterol, triglycerides, and LDL.
#14. TOMATOES:
One cup of tomatoes in sliced or chopped form has 32 calories, 7 grams of carbohydrates,
and 2 grams of fiber, which makes it an optimum fruit or vegetable for your take.
They are also delicious and a part of many of your cooked dishes.
Eating fruit in your diet is a delicious way to satisfy hunger and meet daily nutritional needs at
the same time. However, many fruits are perceived to contain sugar because of their sweet taste
and this has raised questions about whether fruits are suitable for people who have diabetes.
But this high sugar is not always the case and some fruits have a low glycemic index,
meaning they take time to be broken down into glucose and hence do not spike blood sugar
levels. You can consume such low glycemic index fruits and take benefits of minerals
and nutritional components in fruits, yet maintain your blood sugar at the optimum level.
Will you start eating these foods after watching this video?
Let us know in the comment section below.
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