Low-GI Fruits For Diabetics

Low-GI Fruits For Diabetics – Carbohydrates are an important source of energy in everybody’s diet but when you are diabetic, type 1 or type 2, you are constantly aware that all carbs are ultimately absorbed and converted in your body to a sugar called glucose. And, of course, they end up in your bloodstream. Our body tries to maintain a constant blood sugar level at all times, between 72 to 144 mg/dl (4 to 8 mmol/l).
Are all fruit included as carbohydrates … well yes they are, just like bread and potatoes. Therefore, when you have diabetes, or if you want to lose weight, you have to think of fruit as being restricted. Two to four serves each day is usually recommended. One serving is equal to one medium-size apple, pear or orange, or about one cup of fresh sliced fruit.
Fructose, the sugar found in fruits, raises you blood sugar level much less than glucose because it is not all converted to glucose in the blood.
Top low-GI fruits include:
1. Apples … contain antioxidants, help reduce cholesterol levels, cleanse your digestive system, boost your immune system and contains nutrients that help in the digestion of fats.
2. Citrus fruits … oranges, mandarins, lemons, limes and grapefruits contains high levels of vitamin C that is great in the fight against cancer. They also lower cholesterol and arterial plague.
3. Peaches, nectarines, plums and apricots are also low in carbohydrates.
4. Berries have so little carbohydrates their GI is impossible to test, though strawberries have been tested and are low-GI. Blueberries and blackcurrants help you if you have diarrhea or any urinary tract infection, and raspberries contain natural aspirin. Cranberries have the power to keep the entire urinary tract free from infection as they contain mannose which is said to be more effective than antibiotics.
5. Kiwi-fruits are full of vitamin C and fiber. As well as containing low-carbs they help with lowering blood pressure and contribute to good heart health.
6. Melons tend to be in the intermediate-GI value group. In an average serving their glycemic load is low. They are natural diuretics so are powerful cleansers.
7. Pineapples too are in the intermediate-GI value group. They benefit the body by having anti-viral, anti-inflammatory and anti-bacterial properties.
8. Tomatoes are also included as a low-GI fruit.
Fruit, like vegetables, is high in fiber, low in fat and rich in nutrients. But you can’t eat fruit with gay abandon, maybe consider having:
one portion with each meal, or one portion at breakfast and then as a snack in the morning and afternoon
Half a glass of juice is classed as one portion, so it is a good idea to have a maximum of one glass a day. As fiber is removed during the juicing process, it will give a large “dump” of sugar into your bloodstream, raising your blood sugar level quickly.