Glycemic Index has huge significance for people with diabetes. The lower the GI score, the lower will be the surge in blood sugar levels that will help the human body to manage post meal changes. A large number of fruits contain low to moderate GI levels. Selecting foods with low GI score will significantly help in maintaining the steady energy levels that can prevent abrupt sugar crushes and boost overall and long-term health.
It is imperative to maintain a healthy blood sugar level especially if you have diabetes or if you are at risk of developing it. One of the most effective ways to manage blood sugar is by comprehending Glycemic Index (GI) and including low GI fruits in your lifestyle as part of health diet. There are several fruits that contain low to moderate GI and provide essential nutrients, fibre, and antioxidants that can keep you healthy and fit. Moderation will be the key when it comes to consumption of these fruits.
Glycemic Index is a scale that can rank carbohydrate foods on the basis of how instantly they increase the blood sugar levels after consumption. Based on GI, foods are ranked from 0 to 100 that can be described below:
Low Glycemic Index: If foods are ranked 55 or below, they will fall in the category of low GI. These foods will lead to slow digestion and slow surge in blood sugar.
Medium Glycemic Index: Foods getting ranked between 56 to 69. Such foods will have moderate impact on the blood sugar levels.
High GI: Foods ranked 70 and above will come in the category of high GI. These foods will cause rapid digestion and sharp jump in blood sugar.
Glycemic Index has huge significance for people with diabetes. The lower the GI score, the lower will be the surge in blood sugar levels that will help the human body to manage post meal changes. A large number of fruits contain low to moderate GI levels. Selecting foods with low GI score will significantly help in maintaining the steady energy levels that can prevent abrupt sugar crushes and boost overall and long-term health.
Consumption of low GI foods will help in stabilizing the blood sugar levels. These foods will improve energy, mood, and support weight management. There will be decreased risk of diabetes and heart disease.
According to a report published by World Health Organisation (WHO), “In India, there are estimated 77 million people above the age of 18 years are suffering from diabetes (type 2) and nearly 25 million are prediabetics (at a higher risk of developing diabetes in near future).”
If you gorge on high GI foods on a frequent basis, it can enhance the type 2 diabetes risk as a result of insulin resistance. There will be increased fatigue due to blood sugar spikes and crashes. The individual may end up gaining weight as instant sugar spike will lead to increased hunger.
| Fruits | Glycemic Index | Key Nutrients | Benefits |
|---|---|---|---|
| Cherries | 20-25 (Low) | Vitamin C, Potassium, Antioxidants) | Supports heart health, reduces inflammation, and regulates blood sugar |
| Grapefruit | 25 (Low) | Vitamin C, Fibre, Antioxidants, Potassium | Aids weight management, improves insulin sensitivity, enhances immunity |
| Apricots | 30-35(Low) | Vitamin A, Vitamin C, Fibre, Potassium | Supports eye health, improves digestion, and maintains steady blood sugar |
| Pears | 30-38 (Low) | Fibre, Vitamin C, Potassium, Antioxidants | Improves digestion, provides sustained energy, and supports heart health. |
| Apple | 35-40 (Low) | Fibre, Vitamin C, Antioxidants | Regulates blood sugar, improves gut health, and reduces cholesterol |
1. Cherries: They are rich in antioxidants and potassium and improve overall immunity. If you consume 1 cup of cherries, it can offer 22.1 grams carbs out of which 17.7 grams are sugar. They contain 86.9 calories, 2.9 grams fibre, and vitamins (B, C, and K), according to a report featured in healthline.
2. Grapefruit: They are one of the best low GI fruits and contain great amount of vitamin C. If you eat half cup of grapefruit, you can get 10.7 grams carbohydrates, 43.7 calories, calcium, folate, and vitamin A. However, if you are on some medications or taking statins, it is crucial to speak with the health care professionals as grapefruits may interact with them.
3. Apricots: They are great source of phosphorous, minerals, and potassium that can offer you vitamin C, vitamin A, vitamin E, and B vitamins. If you eat 35 grams of apricots, they can provide you 3.9 grams carbs, 3.2 grams sugars, 16.8 calories, and 0.7 grams fibre. They also offer calcium and copper. It is worth noting that dried apricots will fall in the category of medium GI fruit category. Being dried, the dry fruit will provide higher amount of carbs that whole fruits. One dried apricot will give 4.4 grams of carbs and 3.8 grams of sugars, added the healthline report.
4. Pears: Try to consume pears with their skins as they will offer higher fibre content with low GI value. If you eat one medium pear, it will offer 27.1 grams carbs (of which 17.4 grams are sugars), 5.52 grams fibre, and 101 calories. They are rich in vitamin C, K, and B vitamins.
5. Apple: They contain low GI value and emerged an excellent source of fibre. They also feed the healthy gut bacteria. If you eat one medium apple, it can give you 25.1 grams carbs (of which 18.9 grams are sugars), 4.8 grams fibre, and 94.6 calories. They are a good source of vitamin C, potassium, some B vitamins, and key antioxidants.
The other beneficial low glycemic index fruits that you may include in your diet are oranges, plums, strawberries, peaches, and grapes.
What Does Low Glycemic Index Mean?
Low glycemic index (GI) foods that do not lead to a sharp surge in blood sugar levels. Fruits with a GI value of 55 or below will be considered low GI value foods. They can maintain stable energy levels.
Can diabetic consume low GI value fruits? Are they safe for them?
Yes, low GI fruits such as apples, pears, cherries, grapefruits, apricots, and oranges are considered safe for people with diabetes. However, moderation is the key. These fruits release sugar gradually into the bloodstream. Also, individuals should also consult their doctors and dietitians before including them into their diet if they are on some medication.
Is it better to eat whole fruit or juice?
Yes, whole fruit is better to consume as it can reduce sugar absorption and can control blood glucose levels, efficiently. Fruit juices remove the fibre content that can surge blood sugar more quickly.
How cherries help with health beyond blood sugar control?
The fruit is rich in antioxidants like anthocyanins that can reduce inflammation and improve hart health. They contain melatonin that can improve sleep quality.
What are the benefits of apricots?
They contain vitamin A and fibre that can support eye health, vision, and digestion. The fruit provides necessary antioxidants that can protect the cells from damage.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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