Foods are labeled as low, medium & high glycemic index. Diets with a high Glycemic Index increase the risk of diabetes. A food with a high GI (glycemic index) raises blood glucose more than a food with a medium or low GI. The glycemic index is a scale that ranks the carbohydrate level in food from 0 to 100. Here we are providing a list of fruits diabetics can eat. According to the American Diabetes Association (ADA), GI scores are rated as
- Low GI value: 55 or below
- Medium GI value: 56 to 69
- High GI value: 70 and above
Now let’s see what is Diabetes and why Glycemic Index is important!
Diabetes mellitus is a metabolic disorder in which the body’s ability to produce or to respond to the hormone insulin is impaired (or in some cases totally destroyed) as a result of which blood glucose levels are increased. It is estimated that 415 million people are living with diabetes in the world, which is estimated to be 1 in 11 of the world’s adult population.
To avoid complications of diabetes one has to adopt a healthy diet selection with low carbohydrate content or with low Glycemic Index.
The Glycemic index (GI) is a relative ranking of carbohydrates in foods according to how they affect blood glucose level. According to the American Diabetes Association (ADA) the Glycemic Index, or GI, measures how a carbohydrate-containing food raises blood glucose.
Meats and fats don’t have a GI value because they don’t contain carbohydrate. Thanks to nature certain fruits have relatively low GI values and these fruits diabetics can eat in a moderate amount.
The key to maintain blood sugar is portion control.
Below is the list of fruits for diabetics to eat with low Glycemic Index (GI) with brief description.
- APPLES
- AVACADO
- PEACHES
- BERRIES
- ORANGE
APPLES | BEST FRUIT FOR DIABETICS
- The Glycemic index of apple is 38.
- Universal natural portable snack name as Apple is one of the diabetic fruits with loads of flavonoids & antioxidants.
- Apples are an excellent choice in fruits Diabetics can eat.They can be eaten as a starter in breakfast or a mid-day meal or be kept as a snack in the bag while going outside.
- These contain a poly-phenol substance that helps in preventing rapid absorption of glucose so helps in preventing spikes of blood sugar level. It also gives an additional coverage effect from cardiovascular diseases.
- Apples are the richest source of vitamin C and iron and are the healthy diets for your healthy body.
- It is one of the best fruits for diabetics type 2
NUTRITIONAL VALUE: A medium size apple on an average contains:
- Calories approx.: 97
- 23 mg of carbohydrate load (20% of which is fiber)
- 8 mg of vitamin C
- 85 % of water
AVACADOS| BEST FRUIT FOR DIABETICS
Avocado Glycemic Index is 15
- One of the incredibly nutritious diabetic fruits with low carbs and high fiber nominated as healthy food.
- Loaded with monounsaturated fats which lower the bad cholesterol level.
- According to the American Diabetes Association (ADA), it is not only the amount of fat that is important but the type. Monounsaturated fats are good or healthy fats because they help to decrease the bad cholesterol (LDL) levels.
- Avocados are unsaturated fatty acids and not causing a rapid rise in blood glucose levels. So one of the excellent fruits diabetics can eat.
- Rich in fiber so people feel full after eating a medium-sized avocado.
- Avocados contain a lot of vitamins and minerals. Loaded with different types of vitamin B which is
- These provide a good defense against infections (Immunity boosting link)
- Avocados have vitamin E, K, C. Vitamin E has an antioxidant effect and is good for skin and hair.
- So, Avocados are one of the best fruits for diabetics with type 2.
ALLERGY ALERT: People suffering from Latex allergy should consult their health care provider before adding Avocado in their diet.
NUTRITIONAL VALUE: An average avocado approx. 100g contains
- Calories: 160
- Fiber: 5gm
- Fat: 17gm
- Protein: 2gm
- Water: 60%
- Potassium: 634mg (double the potassium of that of a banana)
PEACHES | BEST FRUIT FOR DIABETICS
Peaches have glycemic index of 40
A magical low calories fuzzy, juicy, fleshy warm weather surprise. Peaches falls under the category of fruits diabetics can eat in moderate amount.
- Rich in potassium
- Low in saturated fats, cholesterol and sodium.
- Good source of vitamin A, niacin, dietary fiber.
NUTRITIONAL VALUE : One medium size peach is having
- Calories: 50
- Fats: 0.5gm
- Carbohydrates: 15gm
- Sugar: 13gm
- Fiber: 2gm
- Protein: 1gm
It provides 6%of your daily vitamin A needs and 15%of daily vitamin C.
Carrots can be used to prevent from Diabetes.
BERRIES | BEST FRUIT FOR DIABETICS
Berries are one of ideal diabetic fruits, there is a variety of berries like blueberries, strawberries, cherries and blackberries. GI of each type varies as follows:
- GI of cherries is 22
- GI index of blackberries is 25
- The Glycemic index of strawberry is 41
- The Glycemic index of blueberries is 50
Berries are referred as Superfood because of their antioxidant and low glycemic index count.
- Berries add great taste to food, they are beneficial for a healthy heart and also prevents cancer.
- Berries help fight inflammation and good for healthy skin.
- It is one of the best fruits diabetics can eat and definitely the best fruits for diabetics type 2.
- Juices of Berries boost your immune system to keep you fit.
ORANGES | BEST FRUIT FOR DIABETICS
Oranges belong to the citrus fruit family & a good choice for a healthy diabetic eating plan. Oranges are nature’s unique gift that is packed with potassium and folate which may help normalize blood pressure and one of the best fruits diabetics can eat.
Oranges are full of Vitamin C, Folate, Potassium & Fiber.
Glycemic Index of Orange is 40.
NUTRITIONAL VALUE: One medium size orange contains
- Calories: 65
- Carbohydrate: 15gm
- Fiber: 4gm
- Sugar: 13gm
- Protein: 1gm
- Fats: 0.3gm
- Potassium: 230mg approx
- Sodium: 0mg
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