If you suffer from diabetes, these are the perfect low-glycemic fruits for you!
One of the goals of diabetes treatment is to keep blood sugar levels under control and spikes to a minimum. There are several ways to do this, including counting carbs, regular blood glucose monitoring, and paying attention to foods’s glycemic index (GI).
According to nutritionists, certain nutrients, like fiber, can slow your body’s glucose absorption and therefore reduce the risk of dangerous glucose spikes. One of the most popular sources of fiber is fruit, but it can be high in sugar, which isn’t ideal for diabetes patients.
However, there are lots of low-glycemic fruits that will fuel your body with fiber, satisfy your tasty buds, make your snacks and breakfast meals more delicious, and give you a much-needed crunch. If you want to know more about these low-glycemic fruits that will keep you glowing from the inside, keep reading!
What exactly is GI?
GI is a scientific tool used to help people understand how different foods are likely to affect their blood sugar levels. Your doctor might tell you to use the GI to get a better idea of the foods you have on your plate.
Another interesting fact about GI is that it compares how quickly particular foods that are high in carbohydrates have the potential to impact your blood sugar levels. These values can be split into three categories:
- low: 55 or below;
- moderate: GI is around 56 to 69;
- hight: 70 and above.
The lower the GI value, the slower the rise in blood sugar, making it easier for your body to handle post-meal changes. Fruits are rich in fiber, antioxidants, and vitamins, and many of them have a low-to-moderate GI. These foods are part of a healthy lifestyle, and you can consume them in moderation to get all these benefits.
Now that you know more about GI values and want to treat your body better, it’s time to talk about all these delicious low-glycemic fruits!
1. Pears
Pears are one of the best low-glycemic fruits. Their rich and subtle sweet taste is fresh and delicious, and it will satisfy your cravings. You can eat it fresh or gently bake it with walnuts to create a healthy and divine dessert.
Pears are rich in vitamin C, potassium, folate, copper, dietary fiber, plant compounds, and lots of antioxidants. This low-glycemic fruit doesn’t contain cholesterol or fat, and it can improve your digestion and overall well-being.
One medium pear has 27 grams of carbs, 17.4 grams of sugar, 5.5 grams of fiber, and only 100 calories. If you’re looking for a rich source of B vitamins, as well as vitamins C and K, head to the farmer’s market to pick up some pears.
2. Oranges
Do you need a vitamin C boost? Then you’ll be pleased to discover that oranges are low-glycemic fruits. According to doctors, whole fruit is less likely to increase your blood sugar levels than orange juice, and it will be more satisfying too. The explanation is that you need several fruits to make a glass of OJ.
This sweet fruit is packed with vitamin C, potassium, calcium, phosphorus, vitamin A, and magnesium and is high in antioxidants. If you consume a medium orange, you’ll get around 3 to 4 grams of fiber, less than 100 calories, and around 20 grams of carbs.
3. Apples
If you crave something sweet and crunchy, you can’t go wrong with an apple. This low-glycemic fruit is a fantastic source of fiber, and it has incredible health benefits, such as improving digestion, weight management, and brain power. Moreover, recent studies say that apples can also protect you against chronic diseases like type 2 diabetes, cancer, and heart disease.
We can’t talk about nutritional information here since there are multiple apple varieties, but all of them are rich in fiber, vitamins, and antioxidants and are low in calories. You can enjoy this low-glycemic fruit plain, or slice it, add a teaspoon of coconut sugar (like this one) and a sprinkle of cinnamon, and pop it in the microwave for two minutes. Add some Greek yogurt for extra protein and calcium, and you’ll have a tasty and healthy dessert that tastes just like apple pie.
4. Strawberries
Did you know that strawberries are some of the tastiest, low-glycemic fruits? Berries have a low GI value in general, but strawberries are a bit sweeter, perfect for satisfying those sugary cravings.
Eating strawberries as part of a healthy and balanced diet can help reduce cholesterol, oxidative stress, and inflammation. Since they’re rich in fiber, vitamin C, and antioxidants such as beta-carotene, choline, lutein, and zeaxanthin, they’ll prevent big spikes in both blood sugar and insulin levels.
You can eat this low-glycemic fruit raw, with almond butter and gluten-free toast, in oatmeal, smoothies, baked goods, and with Greek yogurt for a delicious breakie.
…We have many other low-glycemic fruits to talk about, so keep reading!
5. Grapes
We continue with these incredibly low-glycemic fruits, and this time is all about grapes. They are packed with antioxidants, like anthocyanins, flavonols, proanthocyanidins, and phenolic acids, and are amazing for reducing inflammation, helping cardiovascular disease, and preventing gut bacteria.
Eating grapes will fuel your body with several vitamins and minerals, such as potassium, calcium, iron, magnesium, and phosphorus.
If you don’t like fresh grapes and prefer to eat dried grapes, aka raisins, you can do that too. They have a medium GI value and give flavor to any snack. However, although raisins are healthy and delicious, they’re rich in carbs, so nutritionists recommend consuming them in moderation.
…The next low-glycemic food is the perfect summer snack!
6. Cherries
If there are any cherry lovers here, you’ll be pleased to discover that they’re part of the low-glycemic fruits. These delicious red fruits are packed with antioxidants and potassium and are amazing for boosting your immune system.
One cup of cherries is all you need to get a big dose of vitamins B, C, and K, 3 g of fiber, 22 g of carbs, and 18 g of sugar. Even though cherries have a short growing season, you can purchase frozen ones from the grocery store. Just make sure they don’t have any added sugar and enjoy them in smoothies, oatmeal, on toast, or with yogurt.
7. Peaches
Is there someone who doesn’t love peaches? They’re some of the best low-glycemic fruits, and they taste divine. They are amazing on their own, especially on a hot summer day, but they’re also amazing mixed with other fruits, such as mango or berries.
Peaches are a great source of vitamin C and antioxidants, which are important for building connective tissue inside your body. Moreover, consuming this sweet fruit as part of a healthy diet can help protect your body against infections and free radicals.
…Did you know that this low-glycemic fruit is also rich in vitamins A and K, choline, beta-carotene, zeaxanthin, and lutein?
Do you know any other low-glycemic fruits that are amazing for diabetes patients? Let us know in the comments below, because we’re always looking for healthy and delicious foods. If you enjoyed reading this article and you’d like to check out something else from The Lasting Health, here’s a good post for you: 6 Psoriasis Triggers You Might Be Missing
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