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10 fruits with a low glycemic index are ideal for diabetes

10 fruits with a low glycemic index are ideal for diabetes 1
Photo by Erik Scheel

The consumption of fruits with high levels of fiber can help control the level of sugar in the blood, but you must take care of the glycemic index.

Fruits are a completely healthy option to take care of our diet. However, they contain natural sugar, generating doubts among patients with diabetes about their consumption. We tell you which are the 10 fruits with the lowest glycemic index.

What is the glycemic index?

The glycemic index (GI) is how foods rank on a scale of 1 to 100. This score indicates how quickly the food gets tested could raise blood sugar levels.

Foods with a high GI tend to be absorbed quickly, unlike foods with a low or moderate GI.

On the other hand, the Glycemic Load (GL) considers the GI of the food, adding the number of carbohydrates it provides per serving. In this way, CG could more accurately assess how foods affect blood sugar control. Foods that contain a low GI and a low GL represent a better option to control blood sugar levels.

The Medical News Today site explains that a high-carbohydrate food will result in a high GI level.

List of ideal fruits for diabetics

These are the fruits that contain a GI of less than 55 and a GL of less than 10 :

  1. Apples
  2. Avocados
  3. Plantain
  4. Cherries
  5. Oranges
  6. Pears
  7. Strawberries
  8. Plums
  9. Kiwi
  10. Grape

Benefits of eating fruit with diabetes

Consuming fiber if you have diabetes plays an important role in controlling this disease, as it can reduce sugar absorption and maintain its level in the blood. Fruits that contain peel or pulp provide high levels of fiber.

Similarly, a diet rich in fruit consumption can reduce the risk of obesity, a disease related to type 2 diabetes, and the development of heart attacks and strokes.

Processed fruits such as canned or pureed should avoid them as they have had their fiber content removed and contain high sugar levels.

People with diabetes should eat a balanced diet that can provide them with the energy needed to perform daily tasks while maintaining an ideal weight level.

Fruits could be an option to satisfy sweet tastes while providing high levels of vitamins and nutrients such as vitamin A and C, providing antioxidant properties.

People with diabetes recommend consuming 5 servings of fruits and vegetables throughout the day, of course, with a low glycemic index.

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