8 Low-Glycemic Fruits for Diabetes
Unlike popular belief, fruits certainly earn their place in a well-balanced diet. In fact, some sweet fruits present with a low glycemic score, suggesting valuable use for blood sugar management. Enjoy the benefits of nature’s sweet plants with these eight low-glycemic fruits!
Getting Familiar with The Glycemic Index
The glycemic index (GI) is essentially a carbohydrate meter, measuring how carb-containing foods affects blood sugars (or glucose). The scale is valuable for diabetics, offering framework and guidance for food selections. The GI further breaks down into three divided categories: low (<55), medium (56 to 69), and high (>70) GI foods. The lower the GI, the lower the risk of high blood sugars, mostly related to its slower digestion within the body. Higher GI foods, though, are shown to digest rapidly and spike blood glucose. Generally, lower GI foods offer the most nutrients and help keep hunger at ease. In addition to the GI score, it is also important to pay attention to serving and portion sizes.
8 Low-Glycemic Fruits
1. Cherries (GI score of 20)
Cherries not only offer a juicy sweetness, but one of the lowest GI scores of the fruits. However, their low GI score is not reflective of a low nutritional profile, as cherries have been explored to offer extensive health benefits. The intake of cherries has shown to alleviate joint pain, fight against cancer, and regulate blood pressure.
2. Grapefruits (GI score of 25)
Though some individuals may not rave about the taste of grapefruit, others truly enjoy the bitter, somewhat sour flavor as a convenient snack. The citrus fruit boasts in antioxidants, largely in the form of phytochemicals. The powerful antioxidants paired with grapefruit’s potassium and fiber content can help maintain a healthy heart. Satisfy your sweet tooth and indulge in this heathy dessert alternative.
3. Prunes (GI score of 29)
Also known as a “natural laxative,” these dried prunes are well-explored and sought out for its role in relieving and reducing the risk of constipation. But in addition to bowel regularity, its fiber content may keep cholesterol within healthy levels and protect against heart disease.
4. Apples (GI score of 36)
An apple a day, may keep blood sugars at bay! Apples also demonstrate a low GI score while offering significant amounts of fiber. Containing both soluble and insoluble fiber forms, apples can promote digestive and heart health. Reduce the sugar content of most commercially-produced applesauce with these three healthy, homemade variations!
5. Pears (GI score of 38)
The soft skin and flesh of pears are shown to be one of the highest fiber fruits, along with apples. Its skin also contains a powerful antioxidant known as quercetin, shown to reduce high blood pressure levels. Pears further offer an extensive amount of vitamins and minerals including calcium, magnesium, potassium and vitamin C.
6. Strawberries (GI score of 41)
Whether fresh or frozen, strawberries tend to never lose their attention at the fruit table. The low glycemic index score suggests their natural, desirable sweetness can truly be enjoyed without great worry. Indulge in these guilt-free strawberry gelato, margarita, and sangria recipes!
7. Peaches (GI score of 43)
This fuzzy navel offers succulence and juiciness while still remaining to be a low GI fruit. Consuming the delectable peach offers valuable nutrients and antioxidants, demonstrating a wide variety of health benefits to the body. Enjoy these original bistroMD recipes including BBQ pulled pork with peach crisp and a refreshing peach, raspberry, basil protein smoothie.
8. Oranges (GI score of 45)
This citrus fruit is notorious for its high vitamin C content, boosting the immune system and fighting against the common cold. But in addition to its high nutrient content, oranges are considered to be a low GI fruit. Indulge in this well-balanced yogurt parfait, offering the sweetness and tartness of cranberry and orange, protein from the yogurt, and healthy fat from nutty pecans.