This is the commonest question which arises in the minds of the diabetics as many of them believe that they can’t eat fruits as all fruits contain high sugar content. But there are lots of healthy fruits for diabetes patients with low GI value.
What’s your GI?
Some foods can make your blood sugar shoot up very fast. That’s because carbohydrates like refined sugars and bread are easier for your body to change into glucose than more slowly digested carbs like those in vegetables and whole grains.
The glycemic index (GI) gives you 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.
However, Glycemic Index can change – it can be different by the time it arrives on your plate as compared to its raw version depending on several things:
Preparation: The longer you cook starches like pasta, the higher their glycemic index will be.
Ripeness: The glycemic index of fruits like bananas goes up as they ripen.
For a diet with a lower glycemic load, eat:
- More whole grains, nuts, legumes, fruits, vegetables without starch
- Fewer foods with a high glycemic index, like potatoes, white rice, and white bread
- Less of sugary foods, including candy, cookies, cakes, and sweet drinks
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.
GI index food labelling
To know whether the GI index mentioned on a food label is good or bad for you. Here is a guide.
Low GI Foods (55 or less)
Medium GI (56-69)
High GI (70 or more)
Fruits for diabetics?
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.
So a combination of three fruits a day keeps the doctor away.