Which Fruits Good for Diabetics?
Fruits are fleshy, seed-bearing structures of plants that typically are sweet or sour in taste, mostly eaten in the raw state. There are different kinds of fruits. Each fruit has its own unique taste and nutritional properties.
From a diabetes point of view, foods that have both a LOW GI and a LOW GL are best for controlling blood sugar levels. This principle also goes in the case of fruits. We've gathered a list of the fruits for diabetes patients in this article. This can relieve your sugar cravings while not really raising your blood sugar levels.
What is the GI or Glycemic Index?
Glycemic Index (GI) is a rating of foods on a scale from 0 to 100. From the GI score, it is easy to how quickly blood sugar levels rise. In the GI classification system foods are categorized as
- Low (Less than or equal to 55)-foods break down very slowly, are digested, absorbed, metabolized, and cause a lower and slower rise in blood glucose level.
- Medium (Between 55 to 69)–Food breakdown in moderate time and raises the blood glucose in a moderation range.
- High (More than or equal to 70)-Foods break down quickly during digestion and result in increased blood sugar levels.
What is the Glycemic Load?
Glycemic load (GL) accounts for the number of carbohydrates in the food and how each gram of carbohydrate in the food raises blood glucose levels in the body fluid.
GL is classified as:
- Low (Less than 10)
- High (More than 20)
- Intermediate (11–19)
According to the above criteria, the following are the best fruits for diabetics type 2.
Fruits for sugar patient
1. Apple - (Glycemic Index 32-38)
An Apple is a low GI fruit with very many health benefits, especially in diabetes.
Apple Benefits for Diabetes
- Apples are a good and rich source of polyphenols, which help prevent tissue damage to beta cells in the pancreas.
- Beta cells produce insulin in the body and are mostly found damaged in people withtype 2 diabetes.
- Apples have anti-inflammatory compounds and antioxidantsthat can play a role in regulating immune responses and protecting against asthma.
- Apple has high soluble fiber (pectin), which helps in lowering cholesterol. Polyphenols in them help to lower blood pressure and stroke risk.
- Apples contain Vitamin B-complexwhich help greatly in maintaining red blood cells and the nervous system in good health. Pectin in apples is often useful in :
2. Guava - (Glycemic Index 12-24)
Guava also falls under the low GI and Low GL category with Glycaemic Index 12-24 and Glycaemic Load 1.3-5. Both the above values are good for diabetics.
Benefits of guava for diabetes
- Guava's low glycemic index makes it a great snack for diabetics.
- Guava has a good amount of dietary fiber(pectin – soluble fiber) that helps ease constipation (a common diabetic complaint).
- Guava has a good amount of Vitamin C and phenoliccompounds hence considered a highly nutritious fruit.
- Guava is antioxidant-richhence a lot helpful in the management of type 2 diabetes.
- The guava leaves have also been found to be useful in diabetes. Tea from guava leaves is found to be of great help in treating diabetes naturally.
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