Monitoring sugar intake is crucial for people with diabetes to maintain a healthy diet. Some people tend to avoid eating fruits because they believe it may raise their blood sugar levels. However, fruits are an excellent source of various nutrients that can help keep your body healthy. If you are looking for a diabetes-friendly diet, you can incorporate the following fruits as part of your meal plan, as they help balance blood sugar in a healthy range.
Check out the following 10 best fruits with a low Glycemic Index (GI) value that helps the blood sugar to rise more slowly, as they contain rich dietary fiber, vitamins, and minerals.
10Grapes
Grapes are low in calories but rich in fiber, which can help regulate blood sugar levels and promote overall health. It also provides essential vitamins and minerals that can benefit people with diabetes. For instance, they are an excellent source of vitamins C and K, and minerals like potassium and magnesium. Moreover, grapes have a medium glycemic index, meaning they won’t cause spikes in blood sugar levels.
One of the key nutrients found in grapes is resveratrol. This nutrient has antioxidant and anti-inflammatory properties, which can improve glucose uptake and insulin sensitivity, ultimately helping to lower blood sugar levels. According to dieticians, it’s safe for diabetic individuals to consume around 15 small grapes daily without disrupting their blood sugar levels.
9Peaches
If peaches are your favorite fruits, don’t hesitate to eat them due to fear of an increase in blood sugar levels. Peaches with sweet yellow or white pulp are low in fat but an excellent source of vitamins such as C and A, potassium, fiber, and other nutrients. Therefore, you can incorporate peaches into your healthy diet due to their rich nutrient profile and low glycemic index value.
Peaches contain an essential nutrient called ellagic acid, which is a polyphenol that can provide anti-diabetic action on beta cells, helping to stimulate insulin secretion and reduce glucose intolerance. It is rare to find fruits like peaches with low GI index but high in essential nutrients and antioxidants, making them an excellent addition to the diet for people with and without diabetes.
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8Strawberries
Strawberries are a sweet and versatile fruit that can be a beneficial addition to the diet for people with diabetes. They are a great source of essential nutrients and antioxidants that promote overall health and help manage blood sugar levels. In fact, just eight medium-sized strawberries can provide 170 milligrams of potassium, which can help control high blood pressure – a major cause of rising blood sugar levels.
Strawberries are also a great source of vitamin B or folate, as well as antioxidants like vitamin C and anthocyanin. These nutrients provide anticancer, anti-inflammatory, and antimicrobial effects. With a low glycemic index and high fiber content, strawberries can help balance blood sugar levels. They also contain magnesium, which can increase insulin sensitivity in people with type 2 diabetes.
7Plum
Plums can be a great addition to your healthy diet plan as they help manage blood glucose levels. The high fiber content in plums can improve digestive health and bowel regularity while also helping with weight management by making you feel fuller for longer. Due to their low glycemic index value and taking a long time to break down the sugars in the body, plums release carbs slowly, effectively controlling blood sugar levels.
Plum fruits are rich in minerals and vitamins, such as vitamin C, fiber, and antioxidants like anthocyanins, which can help reduce the risk of chronic illnesses. Additionally, plums have moderate sugar levels and can increase adiponectin production, which benefits blood sugar control.
6Orange
Oranges are nutritious fruits with numerous health benefits and can be a perfect addition to a diabetes-friendly diet. They are a citrus fruit with a sweet and tart taste and are the second most popular fruit in the United States, after apples. Oranges have a low glycemic index, which means they cause a slow and steady rise in blood sugar levels, making them a great choice for people with diabetes.
Additionally, they are a rich source of dietary fiber, which slows down the absorption of sugar in the body and prevents spikes in blood sugar levels. Oranges also contain antioxidants such as vitamin C, which help manage blood pressure and improve glycemic control in individuals with type 2 diabetes. The high anthocyanin levels in oranges also possess anti-diabetic properties.
5Apple
Apples are a delicious and nutritious fruit that people with diabetes can include in their daily diet for their health benefits and nutritional profile. A 2019 meta-analysis of multiple studies revealed that apple consumption can significantly reduce the risk of type 2 diabetes. Apples have a low glycemic index value, which means they cause a relatively low impact on insulin and blood sugar levels in the body.
A medium-sized apple contains 25 grams of total carbs, but these carbohydrates don’t raise blood sugar like processed sugar because they contain fiber. It’s better to eat them in moderation and whole. Consuming apple juice instead of a whole apple may cause an increase in sugar levels as it does not contain fiber.
4Pears
Pears are a delicious fruit packed with essential nutrients, making them an ideal addition to a diabetic-friendly diet. They come in various shapes and colors, ranging from green to yellow to red. These fruits are high in dietary fiber, which promotes good digestive health. Pears also contain a significant amount of vitamin C, which is a powerful antioxidant that helps protect the body from free radicals and boosts immunity.
Additionally, they contain vitamin K, vitamin B-6, and copper. Furthermore, pears are low in calories and do not contain cholesterol or saturated fat. Due to their low glycemic index, consuming pears does not cause a sudden increase in blood sugar levels. Therefore, even the carbohydrates in pears are insufficient to raise blood sugar significantly.
3Apricot
Apricots are a type of sweet fruit with a delicate flavor that contains fewer calories and less fat. As dry fruits, they can be safely added to a diabetic-friendly diet because they are rich in soluble fiber. Although some people may be concerned about their relatively high glucose content, most apricots have a low glycemic index score, which means they do not significantly increase glucose levels in the body.
Additionally, apricots are an excellent source of vitamins A, E, D, and C, as well as essential minerals like potassium, copper, and manganese, making them a perfect addition to a diabetic-friendly diet. Moreover, consuming apricots can provide a satisfying sweet flavor without causing an increase in glucose levels, unlike sweets that contain sugar and processed carbohydrates.
2Grapefruits
Grapefruits are a type of citrus fruit that belongs to the same family as other citrus fruits. As a low-carb fruit with high water and dietary fiber content, grapefruits provide many health benefits. They are an excellent choice for those following a diabetic-friendly diet as they can help control blood sugar levels by reducing insulin resistance, which helps to prevent the risk of developing type 2 diabetes.
The low glycemic index value of grapefruits ensures that they do not cause a spike in blood sugar levels. Grapefruits are also a rich source of antioxidants and Vitamin C, which are beneficial for maintaining heart health and controlling blood pressure, cholesterol, and diabetes. Additionally, grapefruits help regulate digestion and control weight gain by reducing unnecessary and untimely hunger.
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1Cherries
Cherries are well-known for their natural sweetness and dense nutrient profile. They offer a range of nutritional benefits and properties. Due to their low glycemic index (GI), cherries are safe fruits to add to a healthy diet plan for people with diabetes. Unlike many other fruits with a high GI, cherries raise blood sugar levels more slowly and do not cause a spike or fluctuation in sugar levels.
Cherries are low in fat but high in fiber and vitamin C, helping to prevent and manage diabetes. A 2020 study showed that the antioxidants called anthocyanins in cherries help slow down glucose production from carbohydrates, reducing blood sugar levels. Scientists even investigated the potential benefits of incorporating cherries into the healthy diet of individuals with type 2 diabetes.
