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When it comes to a diabetes diet, there’s more to it than simply avoiding sugar or sweet foods. This is why many fruits, although sweet, are still regarded as essential for a healthy balanced diet. The main consideration when adding foods to a diabetes diet is their glycaemic value or position on the glycaemic index. In addition, you also need to consider the glycaemic load of the food. Foods with a glycaemic value of 1 to 55 are considered ideal for a diabetes diet. However, many healthy fruits can have a higher glycaemic value and load, so although regarded as safe they should be consumed in moderation. Here are some of the best low glycaemic fruits for a diabetes diet.
The Best Choices Of Fruits For Diabetes
- Guavas
A healthy source of dietary fibre that promotes healthy digestion and also slows sugar absorption, guavas are also rich in vitamins A and C. They have a low glycaemic score of 12 and a glycaemic load of just 4.
- Strawberries
Berries may be some of the sweetest tasting fruit, but they are generally regarded as healthy because of their high fibre content. Strawberries have a glycaemic value of 41 and a glycaemic load of just 3. They are a healthy addition for their antioxidant content, fibre, vitamin C, and other nutrients.
- Pears
Pears are a rich source of dietary fibre, which can help with blood sugar management. When consumed with the peel, a pear will give you 20 percent of your daily fibre requirement. They also come with a low glycaemic score of 38 and a glycaemic load of 4.
- Apples
Like pears, apples are an excellent source of dietary fibre, including pectin. They provide a healthy dose of nutrition and also support gut health. Apples have a low glycaemic value of 39 and a glycaemic load of 5.
- Oranges
Widely available and relatively inexpensive, oranges are highly valued for their vitamin C content, which supports immune function. They are also rich in phytochemicals and flavonoids that provide anti-inflammatory benefits. These fruits are also low on the glycaemic chart with a glycaemic score of 40 and a glycaemic load of 5.
- Grapes
They may not seem like the ideal choice because of their sweetness, but grapes have high water and fibre content. They are also an excellent source of vitamin B-6, an essential nutrient for your brain and mood. They have a slightly higher glycaemic value of 53, which is still within the safe threshold of 55, and have a low glycaemic load of 5.
- Cantaloupes
Cantaloupes are a healthy addition when consumed in moderation because of their rich content of vitamins A and C, as well as the B vitamins, such as B1, B3, B6 and folate. Cantaloupes are also rich in minerals like potassium and magnesium. With a glycaemic vale of 54, cantaloupes are just within the safe glycaemic index range, but they have a low glycaemic load of 4.
As fruits are excellent sources of antioxidants, fibre, vitamins, and minerals, low glycaemic fruits can help with weight management and appetite control, as well as regulation of blood sugar and cholesterol levels. This makes them a healthy addition to any diabetes diet, aiding diabetes management, while also lowering the risk of heart disease complications. Just make sure to consume fruit in moderation and pair them with protein-rich foods when possible to minimize any impact on blood sugar levels.
