Fruits with Low Sugar that are Healthy and Good for Diabetics

The glycaemic index is the value assigned to a food depending on how quickly it releases glucose (sugar) into the bloodstream. The currency of energy in the blood is glucose. If a food has a high glycaemic index, it means that it releases energy into the bloodstream faster, and vice versa.

Faster release of energy means a more pronounced spike in blood sugar levels, which is not good for a person with diabetes. As they already have problems controlling their blood sugar levels, sudden spikes and drops worsen their condition and increase the risk of other organ failure. This is why people with diabetes are advised to eat fruit with a low glycaemic index, i.e. fruit for diabetics.

Fruit is a healthy snack option for diabetics because the sugar fructose, which is found in fruit, is not easily absorbed by the human body. Therefore, the spike in blood sugar is gradual and healthy for the body. In addition, fruit is an excellent source of fibre and helps you feel fuller for longer. This, in turn, leads to proper weight control and prevents obesity. Here are ten fruits with a low glycemic index that are good for diabetics.

Below are the low GI fruits that are good for diabetics according to Healthline experts.

Pears

Their glycemic index is 38. It's a versatile fruit that can be sauteed, baked or eaten as is. The healthiest option is to eat them with the peel, as the amount of vitamins and minerals is higher under the skin.

Oranges

The glycemic index of oranges is 40. In addition to being rich in vitamin C, oranges contain a good dose of fiber. Many people prefer to drink orange juice, which is not a healthy alternative as juice has all the calories except fibre.

Apples

With a glycaemic index of 39, apples contain fibre and are crunchy. They are good for salads, baking and cooking. They are also good for the intestines and increase iron levels.

Cherry

These little fruits are very healthy. Their glycemic index is only 20, but they are rich in nutrients. Rich in potassium, antioxidants and fibre, cherries are good for the immune system and heart. They have a fairly short growing season, so canned cherries can be substituted if they are low in sugar.

Grapefruit

This citrus fruit has a glycemic index of 25. Vitamin C, antioxidants, potassium and fibre are some of the nutrients they are rich in. Grapefruits help maintain a healthy heart and are good for digestion. They also boost your immune system.

Strawberries

Strawberries are loved by young and old and can be baked, cooked or eaten pureed. They are a good addition to drinks and dishes. Their glycemic index is 41.

Prunes

Their GI is 29. People suffering from constipation rely on them as they are a powerful natural laxative. The fibre in prunes increases stool volume and lowers cholesterol levels.

Peaches

Juicy and succulent peaches - what's not to like about peaches? With a glycemic index of 45, they are a good choice for people with diabetes. Rich in essential vitamins, minerals and antioxidants, peaches are a delicious alternative to caloric desserts.

Plums

Plums have a glycaemic index of 40. As they spoil quickly, you may find it difficult to buy them. They are rich in antioxidants and juicy.

Grapes

Glycemic index of grapes is 53. They contain fibre, vitamin B-6 and other essential minerals in large quantities. They are good for digestion, improve mood and promote effective brain function.

Dried apricots

This dried fruit has a glycemic index of 32. It can be classified as a fruit with a low glycemic index. They contain vitamins A and E as well as some copper. Like any other dried fruit, apricots are high in sugar. So be sure to consume them in small portions. One problem with dried apricots is that they spoil easily. So many people send them to sea to avoid this problem.

Avocado

This is one of the fruits whose glycemic index depends on the degree of ripeness. In general, studies indicate a value below 55, making it one of the fruits with the lowest GI. Another study conducted on Nigerian avocados found its index to be well above 40! And wait till you hear this - completely raw and peeled avocados are thought to have a glycemic index close to zero!

Regardless of the index, the fact is that this fruit contains very few sugars. One of the main sugars it contains is called D-mannoheptulose, which is known to help control blood sugar levels.

Some of the benefits of eating avocado are that it helps reduce the risk of metabolic syndrome, which can increase the chances of getting diabetes. It can also help reduce the chances of many blood vessel diseases, such as kidney failure, heart disease and even stroke.

Guava

Guava is on the list of fruits with a low glycaemic index, with a score of 12. This fruit can be added to meals or simply eaten as a snack. Rich in fibre, this fruit allows you to stay fuller for longer, which contributes to good health. Fruit is also essential for lowering blood sugar levels, especially for patients with type 2 diabetes. Tip: Eat the fruit without the peel, as it helps reduce total cholesterol and triglyceride levels in the blood serum.

Tamarind

With a glycemic index of 23, tamarind is rich in fibre. It is also rich in vitamins and minerals such as potassium, iron, B1, B2, C and K and others. This fruit also has antioxidant and anti-inflammatory properties that can protect against diseases such as cancer, diabetes and heart disease.

So the next time you feel hungry, choose any of the fruits recommended for diabetes.

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