Top 10 Diabetes-Friendly Fruits
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Best Fruits For Diabetes 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 diabetes point of view, foods that have both a LOW GI and a LOW GL are best for controlling blood sugar levels. This principal also goes in case of fruits. Read More
What is the GI or Glycaemic Index? Glycaemic Index (GI) is a rating of foods on a scale from 0 to 100. From GI score it is easy to understand how quickly blood sugar levels rise. In GI classification system foods is categorized as • Low (Less than or equal to 55) – foods breakdown very slowly, digested, absorbed and 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 set moderation range. • High (More than or equal to 70) – foods break down quickly during digestion and results in increase blood sugar level.
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What is the Glycaemic Load (GL)? Glycaemic load (GL) account for the amount of carbohydrate in the food and how each gram of carbohydrate in the food raises blood glucose levels in the body fluid. . Glycaemic Load (GL) is classified as: • Low (< 10) • Intermediate (11–19) • High (> 20) Read More
Top 10 Fruits Best for Diabetics
1. Apple - (Glycaemic Index 32-38) An Apple is a low GI fruit with very many health benefits especially in diabetes. Apple Fruit Benefits in Diabetes• • • • • • • • • •
Low GI index Fruit Supports in Cancer Recovery Helps in Asthama Good for Heart Health Improve Digestion Reduce Constipation Control Diarrhoea Reduce Heartburn Reduce metabolic syndrome Improve immunity
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2. Guava - (Glycaemic index 12-24) Guava also falls under 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. Guava Greatly Helps Diabetics in following ways• • • • • • •
Low Glycaemic index fruit Rich in Fibre Highly Nutritious Fruit Antioxidant-rich fruits Aids in weight loss Helps in managing type 2 diabetes Good for heart health Read More About Guava
3. Orange - (Glycaemic index -40) Orange is also another low GI fruit with great nutritional properties. Orange flesh is 12% carbohydrates, 87% water, 1% protein, and contains negligible fat (table).
Orange Benefits in Diabetes • • • • •
Low glycaemic index Helps to improve vision Helps in lowering blood pressure Boosts your immunity Good for digestion
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4. Pears - (Glycaemic Index - 38) Pears is a magical fruit for diabetics with low GI score of 38. A 100 g of pears provide 57 calories.
Pears health benefits – • • • • • • • •
Pears are Highly Nutritious Promote Gut Health Contain Beneficial Plant Compounds Have Anti-inflammatory Properties Pears Offer Anticancer Effects Boost Heart Health Help You Lose Weight Easy to Add to Your Diet
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5. Kiwi - (Glycaemic Index - 50-58) Kiwi is a medium GI fruit but due to its unique qualities it is diabetes friendly,
Kiwi health benefits • • • • • •
Help in Digestion Boost the immune system Reduce risks of other health conditions Help to manage blood pressure Protects against vision loss Anti-inflammatory properties
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6. Berries - Mainly Strawberries and Mulberry The berries are considered as super food for diabetics as they are packed with antioxidants and fibre and they play a crucial role in diabetes. 1. Strawberry – (Glycaemic Index 41)
Calories in strawberry (100 g) - 33 calories Strawberry benefits- Strawberries are rich in polyphenols and contain phenolic compounds. Polyphenols improve peripheral glucose uptake and glucose metabolism good for diabetics. It also improves insulin sensitivity. 2. Mulberry - Glycaemic Index 25 Mulberry fruits are fleshy and delicious, which are low in calories and contain health-promoting phytonutrients like minerals, polyphenols, and vitamins essential for optimum health. Mulberry fruits has been used in treatment and prevention of diabetes since a long time.
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7. Muskmelon – (Glycaemic Index 65 ) Muskmelon though with high GI have a very low GL and hence much useful in diabetes.
Muskmelon Benefits• • • • • • •
Power house of nutrients Help control blood pressure Help in weight loss They are cholesterol free Boost immunity Relieve constipation Help to prevent heart disease
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8. Jamun (Glycaemic Index 25) Jamun is loaded with all the important nutrients. In spite of being packed with glucose and fructose, it is a low-calorie fruit. It is a good source of many things like potassium, iron, proteins, vitamin C, carbohydrates, and magnesium. Due to low-calorie content, it is perfect for healthy snacking and diabetics.
Jamun Benefits• • • • • • •
A powerful antioxidant. Improves your immunity Helps to prevent liver damage in diabetics. Helps to prevent cancer. Great source of Vitamin A and C. It is good for eyes and skin health. Great fruit for controlling blood & urine sugar levels.
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9. Cherries Glycaemic Index of Cherries -Sweet Cherries fall in medium GI category with score of 62 . Sour Cherries fall in the low GI category with score of 22.
Cherries Benefits• • • •
Reduce the risk of diabetes. Alleviate the adverse risks of diabetes. Anthocyanins help in insulin sensitivity and diabetes. Polyphenols and Vitamin C help by decreasing inflammation and oxidative stress • A powerhouse of anti-oxidants. • Cherries have low calories.
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10. Avocado – (Glycaemic Index 15) Avocado fruit is unique as it contains a lot of healthy fats as compared to most fruits which consist of carbohydrates.
Avocado Health Benefits • • • • • •
Help in maintaining blood pressure Good for heart health High Fibre content Help in lowering Cholesterol levels Avocados have good fats Help in maintaining eye health
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The above mentioned 10 fruits fall in top 10 diabetes-friendly fruits category for their own unique qualities. Do include them in your diet regime to reap in maximum benefits. This was a general summary about Top 10 fruits for diabetes. To know each fruit individually, do visit our blog section. It has information about each fruit independently Read More
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