Over 426 million diabetes patients are residing on this planet at the time of writing this post and the number is increasing at an alarming rate. It is high time that we – whether diabetic or not – reconsider our choices of food, lifestyle and exercise.
Despite numerous researches, books, pieces of advice by our ‘venerable’ doctors, we as a society have failed to control the condition, to the extent that many diabetics are not even aware as to which fruit they can savour and from which they have to maintain safe distance.
If you are looking for the answers to the above-mentioned dilemma for yourself or a dear one, then you are at the right web address as we are about to list down the fruits that have low Glycemic Index (GI). For those who are not acquainted with this medical term, Glycemic Index is a relative ranking of carbohydrate in foods according to how they affect blood sugar levels. Carbohydrates with low GI value — 55 or less — are digested, absorbed and metabolised slowly and cause a gradual rise in blood glucose.
Five Low Sugar Fruits for diabetics:
Peaches are very high in fibre and high fibre results in slow and gradual release of sugar in the blood stream. Notably, a 100-gram serving of peaches contains 1.6 grams of fibre. In addition, peaches are loaded with antioxidants and anti-inflammatory compounds!
The nature has bestowed kiwis with many vitamins, especially Vitamin A and C. Like peaches, kiwis too are rich in fibre content, which makes it one of the “most desirable fruits” for diabetics.
Oranges should do wonders, especially for our friends from the United States..why? Because the American Diabetes Association has listed oranges (and other citrus fruits like lemon and grapefruits) among Diabetes superfoods! So you see, Americans have the psychological advantage while consuming this superfood!
Guava, again, like the aforementioned foods is super-loaded with dietary fibre. Owing to this, Guava not only helps in preventing a blood sugar spike, but also cures constipation, a very common symptom among diabetes patients.
An Apple a day keeps the doctor away! The same proverb can be applied in this disease. Notably, Apples are a storehouse of both soluble and insoluble fibre, thus they may help regulate your blood sugar levels and prevent fluctuations too. It’s always advisable to have apples raw and fresh.
Caution- Fruits to avoid
Fruits like mangoes, chikoo (Indian fruit) and musk melons should be avoided at all costs. Although healthy, they are very high on sugar content. However, if you still crave these fruits then consult your doctor and practice moderation.