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Tycker du om socker men vill vara lite mer hälsosam? Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app. Fruits with a lower glycemic index value, like apples, may cause blood sugar to rise more slowly than other fruits, such as watermelon. The index is one tool that can help you make suitable fruit choices if you have diabetes.
One aim of diabetes treatment is to manage blood sugar levels and minimize spikes in blood glucose levels. There are various ways to do this, including regular blood glucose monitoring , counting carbohydrates , and checking foods on the glycemic index GI. Fruits can be high in sugar, but they also contain fiber. As a result, many fruits have a low GI value.
10 Low-Glycemic Fruits for Diabetes
As well as fiber, fruits provide a range of essential nutrients. Eating a variety of fruits in moderation can be an important part of your diet if you have diabetes. The glycemic index GI is one tool scientists have proposed to help people understand the effect different foods are likely to have on their blood sugar levels. Your doctor may suggest using this tool as part of your overall approach to healthy eating.
The GI compares how quickly different foods containing carbohydrates are likely to affect your blood sugar level. GI values can be:.
The lower the GI score, the slower the the rise in blood sugar , making it easier for the body to manage post-meal changes. Most whole fruits have a low-to-moderate GI. Many also provide important nutrients, such as vitamins A, C, antioxidants, and fiber. Here, we make some suggestions of fruits with a low GI index value. Cherries contain potassium and antioxidants, which support your immune system. One cup of cherries with pits provides :.
Grapefruit is a low-GI value fruit and an excellent source of vitamin C. Half a grapefruit also provides :. Apricots are a good source of potassium , phosphorus , and other minerals. One 35 g apricot provides :. Dried apricots are a medium-GI fruit and a nutritious choice in low quantities. One dried apricot contains :. Try dried apricots as a snack or with pork dishes, salads, or grains like couscous.
Enjoy the rich, subtle sweetness of pears , whether fresh or gently baked. With their skins on they are high in fiber and have a low GI value. One medium pear provides :. Try this summery recipe for pear and pomegranate salad. Apples can satisfy your need for crunch and a sweet treat. They have a low GI value and are a good source of fiber. They may also contribute to healthy gut bacteria , among other health benefits.
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The exact composition of apples will depend on the variety, but one medium apple will typically provide :. Oranges will boost your vitamin C and have a low GI value. A whole orange is less likely to increase your blood sugar than orange juice, and it will likely be more filling. It takes several oranges to make a glass of juice. There are different types of oranges, but a typical orange weighing g will provide :. Use red blood oranges in this recipe for spicy orange tilapia to add a bright color and a new taste.
Plums are available as fresh fruit or dried, as prunes. One fresh plum weighing 66 g will provide :. Prunes are plums with the water removed.