Diabetes: Fruits with lowest glycaemic index; here's what you can eat without 'sugar guilt'

From timesnownews.com

Fruits often join the debatable category when it comes to the diet of a diabetes patient owing to their fructose content

New Delhi: Diabetes patients often end up debating on how much is too much when it comes to eating fruits. Despite being a part of a healthy and balanced diet, fruits often join the debatable category when it comes to the diet of diabetics due to fructose – a form of natural sugar. Despite being safer than the refined, artificial forms of sugar and sweeteners, fructose in excess can also spike blood sugar levels which can be detrimental for diabetics. Therefore, it is advised to opt for fruits with a low glycaemic index – GI score is the rate at which food spikes blood sugar levels – as these can be included in the diet guilt-free.

For a diabetes patient – dealing with type-1, type-2 or gestational form of the condition – sugar is the first component that dieticians and nutritionists warn against including in diet owing to fear of blood sugar spikes. However when the topic in discussion is fruits for diabetes patients, the debate is centred on the glycaemic index, fructose levels and portion control.

To know more about the best fruits for diabetes patients, Times Now Digital connected with nutritionist Nmami Agarwal, founder and CEO of NmamiLife. Basis an interaction with her, the following fruits were deemed healthiest and safest for their glycaemic score.

1. Peach: Sweet and juicy peaches is a versatile option to inculcate in a diabetes-friendly diet. The glycaemic index of one medium peach is around 42 which will never harm the sugar and insulin levels of a diabetic while keeping the stomach full for a longer period of time. Additionally, peaches are packed with healthful nutrients like potassium, fibre and vitamins A and C.
2. Cherry: The ever-so-delicious cherry is a powerhouse of antioxidants, Vitamin C and fibre that decrease the metabolisation of sugar in the body and save from the surge in blood sugar levels. The GI score of cherry is extremely low (a mere 20) which does not encounter a rapid rise in blood sugar levels.
3. Plum: Plums are well known to control blood sugar levels. In addition to fibre and antioxidants, plums are loaded with 15 different vitamins and minerals and are extremely low in calories. Moreover, the GI score of plum is 40 which makes it an incredible choice for those suffering from diabetes.
4. Orange: Oranges are filled with vital vitamins and minerals like vitamin C, fibre and potassium which is why it is known as a diabetes superfood. Oranges take more time to break down and digest due to their fibre content which helps in the slow release of sugar into the bloodstream and stabilises blood glucose levels for a long period of time. One orange has a low glycaemic index of about 40-43 which means it is digested, absorbed and metabolised slowly in the body and causes a gradual rise in blood glucose levels.
5. Apple: The glycaemic index and glycaemic load of apples are extremely low, meaning, apples won’t cause any rapid spike in the blood sugar levels and that is why it is known as an incredible fruit for those with diabetes. Moreover, apples contain a decent amount of essential vitamins and minerals along with great quantities of fibre which prevents rapid absorption of sugar in the body.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

https://www.timesnownews.com/health/diabetes-fruits-with-lowest-glycemic-index-heres-what-you-can-eat-without-sugar-guilt-article-91735539