7 Best Low Glycemic Index Fruit
Healthful Vitality | 10/24/2021 | Low Glycemic Index Fruit
Most experts recommend that those living with diabetes should regularly consume fruits. It is wrong to think that since fruits are sweet, they may be high in sugars. Fruits have only moderate amounts of complex carbs that do not cause hyperglycemia in diabetes.
Additionally, fruits are highly nutritious and may help prevent cardiovascular disorders, cancers, neurodegenerative disorders, and much more.
Fruits are rich in vitamins, minerals, and numerous phytocompounds. They are especially rich in polyphenols and terpenes, both of with are potent antioxidants and have numerous other health benefits. Polyphenols provide fruits their color; terpenes provide them unique aroma.
Eat fruits with a low glycemic index and load
The low glycemic index (GI) means a slow increase in blood sugar levels. Low glycemic load (GL) means a lower total increase in blood sugar levels. Low GL also means low total carb content in any food.
Generally, the lower the GI and GL, the better the food product for those living with diabetes. GI of below 55 is considered good, from 56 to 70 moderate, and anything above 70 is high. Similarly, GL below 10 is excellent, 11 to 19 is moderate, and above 20 is high.
Although GL is more important than GI, understanding GL is challenging as it also depends on the size of the serving.
Fruits with low GI and GL to include in the regular diet
Below are some of the fruits with low GI and GL to include in the regular diet. They can be consumed frequently in moderate amounts:
1. Apples:
Apples have a GI of 39 and GL of 5; thus, it is rightly said that an apple a day keeps the doctor away. It is good to eat apples with peel, as, in that way, it may provide much-needed dietary fiber.
2. Oranges:
Citrus fruits are known to be rich in vitamins and various antioxidants like polyphenols and terpenes. They have a low glycemic index of 40 and a GL of 5.
3. Strawberry:
Strawberries are loved for their flavor and various culinary uses. They are especially good for making smoothies. They have a GI of 40 and a GL of 4 (half a cup).
4. Cherries:
Like most berries, they are rich in vitamins, minerals, antioxidants. They have a low GI of 20 and GL 6. Thus, half a cup of cherries would not cause much rise in blood glucose levels.
5. Dried apricots:
Dried apricots are good in the way that they have a long shelf life, and they are also added to various food items like port dishes, baked products, salads, and much more. They have a GI of 32 and a GL of 9. They have a low GI but not so low GL as dried apricots are low in water content and thus high in total carbs.
6. Pears:
Pears are good for snacking with GI or 38 and GL of 4. They are also rich in dietary fiber.
7. Grapes:
Grapes are sweet, but people with diabetes often avoid them. However, they still have a low GI of 53, and half a cup of grapes has a GL of just 5. It means that grapes are suitable for those living with diabetes. Additionally, they also have a mood-elevating effect and are generally regarded as good for vascular health.
To conclude, an apple or pear or an orange a day is good for those living with diabetes. Even one may consume dry fruits but in smaller amounts.
(Related Article: List of Foods That Lower Blood Sugar)