A common question that arises in the minds of diabetics is whether they can enjoy fruits considering the high sugar content present in them. But there are lots of healthy fruits for diabetes patients with low GI value.
What’s is GI?
Some foods can make your blood sugar shoot up very fast. That’s because carbohydrates like refined sugars and bread are easier for the body to change into glucose than more slowly digested carbs like those present in vegetables and whole grains.
The glycemic index (GI)is a way to identify slower-acting “good carbs” from the faster “bad carbs.” The higher the glycemic index the faster your blood sugar will shoot up after eating.
A quick tip:
You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low-glycemic index foods when you do.
Here’s a list of fruits which can be enjoyed by diabetics:
- Apple- It is very good source of vitamin c, minerals like calcium and potassium, vitamin B complex, fibre and phytonutrient. Apples are tremendously rich in important antioxidants flavonoids, and dietary fibre. The phytonutrients and antioxidants in apples may help reduce the risk of developing hypertension, cancer, diabetes, and heart disease.
- Orange – It is one of the fruits for diabetes. American Diabetes Association considers oranges as a “diabetes superfood” and encourages inclusion of oranges in the diabetic diet. Oranges have a low GI (33 to 51) and diabetics can eat an orange per day. Oranges have very high content of soluble dietary fibre which facilitates in controlling blood glucose level by reducing the sugar absorption rate.
- Papaya –Papaya grows in tropical climates. The health advantages of consuming papaya include aiding in digestion, a reduced risk of heart disease, diabetes, cancer, improving blood glucose control in diabetics, lowering blood pressure, and improve healing of wound.
- Peaches- One medium peach contains 2% or more daily value of vitamins E and K, manganese, iron, niacin, potassium, zinc, foliate, magnesium, phosphorus and copper. They have been publicized to ward off obesity-related diseases such as diabetes, metabolic syndrome and cardiovascular disease.
With all the fruit intake make sure to invest in regular physical activity along with tracking of blood sugar levels from time to time. A glucometer helps you do exactly this. It allows you to self monitor, track and manage your blood sugar levels, even on the go.