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Wednesday, October 4, 2023

Foods for diabetes: 7 Low GI fruits to regulate blood sugar

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Eating in accordance with a particular season is a great way to consume fresh food, especially during the monsoon season, when everyone gets sick. We all know fruits are essential for our health, because they contain multiple vitamins and minerals, which are necessary for our bodies to stay healthy. However, diabetes makes it difficult to eat normal food like others. Those who suffer from this lifestyle disease need to adhere to a strict diet with a low glycemic index, and be careful of the sugar content in the foods they eat. 

That’s why a low glycemic index is ideal for diabetics. As diabetics, you need to choose fruits that are low in glycemic index, so that they will not interfere with your blood sugar levels. Fortunately, there are certain fruits that can help control your blood glucose levels

Here are these seven low GI fruits for diabetics:
1. Jamun

Jamun has all the goodness you need, if you have diabetes. According to a study published in the Journal of Food Science and Technology, jamun has antidiabetic and antioxidant properties. This means jamun will be helpful in slowing down the process of converting starch into sugar. And that leads to lesser chances of a sudden spike in blood sugar levels. 

Also read: Boost your immunity this monsoon with these 7 foods

2. Cherries

Most fruits can raise blood sugar levels, but some have a lower GI scorelike sour cherries. That’s because they have a GI index of just 20, and can help to stay fit and healthy during the monsoon. Cherries are low on calorie content, and are loaded with fibre, potassium, vitamin C, polyphenols, and serotonin. What’s more, they appear to aid in diabetes control. 

low GI fruits
Cherries can manage your blood dugar levels. Image courtesy: Shutterstock
3. Pear 

Another great monsoon fruit for diabetics is pear or nashpati. Diabetics are recommended to have foods that are rich in fibre and have a moderate glycemic index. Pears are full of fibre content and are known to help with weight management. They have a low GI of under 40, making it ideal for those with diabetes.

4. Sweet lime

First of all, diabetics can surely enjoy sweet lime during the monsoon season. They are full of fibre, and their GI range falls between 40-50. Additionally‌, its vitamin C and natural sugar content will keep you healthy during the monsoon season, making it safe for diabetics to consume. Refrain from having sweet lime juice, as it is often full of artificial sugar and preservatives, which is a big no for people with diabetes

5. Plums

Enjoy this vitamin and mineral-rich fruit without any worries during the monsoon season, as it won’t spike your blood sugar levels! Fresh plums have a GI score of around 40, which is why they are an excellent addition to the diabetic diet. Moreover, the soluble fibre present in plums can control the blood glucose levels in patients.

6. Peaches

With every season, nature nourishes us with its bounty of fruits. During the monsoon season, we get peaches! They have a low GI index of around 42, plus low calories, which makes it an ideal food for diabetics.

7. Apple

The best part about apples is that they can be consumed in any season. They are highly nutritious, and have a minimal effect on blood sugar and insulin levels, making them a good option for people with diabetes. They are healthy with a GI score of 39. 

low GI fruits
Take a bite of the apple and enjoy this fruit even if you’re diabetic! Image courtesy: Shutterstock

Make sure you include these fruits, as part of your diabetes diet, so as to manage your blood sugar levels and stay healthy!


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