What Are the Best Low-Glycemic Fruits for Diabetes?

The glycemic index is a tool for determining how specific foods can impact blood sugar levels. It is simply a measure of how much certain foods can cause blood sugar levels to rise after consumption.

When we eat food, carbohydrates from the food are broken down into glucose or sugar by the body. This glucose is carried through the bloodstream. The key hormone that moves blood sugar into cells to produce energy is insulin.

However, in diabetic patients, the pancreas do not produce enough insulin to do the job, causing sugar to build up in the bloodstream, which raises the blood sugar level.

Food or fruit with a high glycemic index causes a significant spike in blood sugar, which is not good for diabetic people.

Medium and low-glycemic fruits are generally considered safe for diabetics. Below are the defined GL rates for diabetics as per the American Diabetes Association (ADA).

Here is the fruit GI index chart for diabetic people that they can consume in moderation:

Also Read: Best Foods to Control Diabetes

Fruits are indeed a great source of various nutrients and also control sugar cravings. Below are certain low-GI fruits in India that diabetic people can consume without any hesitation.

Cherries

Cherry is the first low-glycemic fruit for diabetic people. It is packed with antioxidants, fibre, and potassium, which makes it suitable for heart health and the immune system.

The fruit also helps protect against various conditions like high cholesterol and blood pressure. However, this fruit has a short growing season.

Pears

Another low glucose index of fruit is Pears. It is a fruit that is packed with vitamin B6, folate, calcium, magnesium, riboflavin and potassium. Apart from this, it also contains vitamins C and K.

The high fibre content of pears helps stabilise the blood glucose level. Furthermore, it is also good for digestive health as it aids in regular bowel movements.

Apples

Apples are another popular fruit known for their low glycemic index. Rich in fibre, vitamins, and antioxidants, apples offer numerous health benefits.

The dietary fibre in apples promotes digestive health, while the antioxidants help combat oxidative stress and inflammation.

Oranges

Another low-GI fruit in India is oranges. The fruit is high in vitamin C, which boosts the immune system, and contains fibre, which aids digestion.

It also provides essential nutrients like potassium and folate, which are beneficial for heart health and overall wellness. Including oranges in your diet can contribute to a balanced and nutritious eating plan.

Plums

Plums are another fruit that is available, dried and fresh. Fresh plums are juicy and packed with vitamins, antioxidants and dietary fibre, making them a healthy addition to any diet.

They are known for their ability to aid digestion and support overall gut health. Dried plums, also called prunes, are particularly renowned for their high fibre content and natural laxative properties.

Strawberries

Strawberries are another fruit known for their low glycemic index. They help manage blood sugar levels and maintain steady energy.

These berries are high in vitamins, particularly vitamin C, and are packed with antioxidants, which help fight oxidative stress and inflammation.

Peaches

Peaches are rich in vitamins A and C, antioxidants, and dietary fibre, which support immune function, skin health and digestive health.

They also provide essential minerals like potassium and magnesium, which are important for heart health and muscle function. Due to their low glycemic index, peaches are also a great alternative for diabetes management.

Grapes

The GI index of grapes is low which makes it a healthier fruit alternative for diabetic people. Grapes have a moderate impact on blood sugar levels, making them suitable for maintaining stable blood glucose.

They are rich in vitamins C and K, antioxidants, and polyphenols, which help combat oxidative stress and inflammation.

Pomegranates

Pomegranates are rich in antioxidants, particularly punicalagin and anthocyanins, which help reduce inflammation and protect against oxidative stress.

They are also a good source of vitamins C and K, potassium, and dietary fibre, which support immune function, heart health and digestion.

Grapefruits

Another low glycemic fruit is grapefruits. It is rich in vitamins A and C, antioxidants, and dietary fibre, which support immune function, skin health and digestive health.

They also contain beneficial plant compounds like flavonoids, which have anti-inflammatory and heart-protective properties.

Certain fruits have a high glycemic index, which diabetic people need to avoid as it can cause a significant spike in blood glucose levels.

Mango

Mangoes are tropical fruits that are popular for their taste and texture. However, the GI index of mango is relatively high compared to other fruits.

The glycemic index of mango is 51. Due to sugar content, it can cause a significant spike in blood glucose levels. Hence, it is crucial to consume mango in moderation.

Banana

Bananas' glycemic index is between 51 and 56, which is why diabetic people should avoid consuming them.

While bananas provide essential nutrients like potassium, vitamin C and dietary fibre, their higher sugar content means they can cause blood sugar spikes.

Watermelon

Watermelon has a high glycemic index, typically ranging from 70 to 80, which means it can cause a rapid increase in blood sugar levels.

Due to its high sugar content and GI, people with diabetes should consume watermelon in moderation.

Pineapple

Pineapple has a moderate to high glycemic index, typically ranging from 56 to 66. This means it can cause a relatively quicker rise in blood sugar levels compared to lower GI fruits.

While pineapple is rich in vitamins C and B6, manganese and bromelain, its higher sugar content can be a concern for people with diabetes.

Custard Apple

This is another fruit that people with diabetes should avoid eating. The fruit has a glycemic index of 54, which is comparatively high and can cause a significant spike in blood sugar.

Another big concern among people with diabetes is how much fruit they should eat in daily life. Below is the table of recommended daily servings for low-glycemic fruits:

• It is best to eat whole fruits and not consume fruit juices as they can cause a sudden spike in blood glucose levels.

• Apart from fruits with low glycemic index, there are some other healthy food choices, such as protein-rich foods, healthy fats, fibre, etc.

• The ripeness of fruit can affect its glycemic index. Overripe fruits tend to have a higher GI. Opt for fruits that are fresh but not overly ripe.

• Be mindful of portion size; consume only a few slices or pieces of a particular fruit at a time.

• Monitor the blood glucose level after consuming the fruit. This can help you make informed choices about which fruits to include in your diet.

• Drinking water can help manage blood sugar levels and support overall health.

• In case of any side effect related to fruit, it is best to consult a healthcare practitioner.

Alsr Read: How to lower your blood sugar naturally?

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Fruits can be a valuable addition to diets as they are rich in nutrients like vitamins, minerals and fibre. However, before consuming any fruit, especially for people with diabetes, they need to be aware of the fruit GI index chart.

It is a tool that helps define the impact of fruit on blood glucose levels. Low-glycemic fruits are generally considered safe for diabetic people. However, they should still be consumed in moderation. Excessive consumption of low-glycemic fruits can cause significant side effects.

What is the lowest glycemic fruit?

Cherries have the lowest glycemic index, which is 20. They are also packed with antioxidants, minerals and fibres, which makes them suitable for immune health. A handful of cherries can be a great addition to a diabetes management diet.

What is the best fruit for low blood sugar?

For managing low blood sugar (hypoglycemia), fruits with a higher glycemic index and quick-acting carbohydrates are often recommended. These fruits can help raise blood sugar levels rapidly. Examples include bananas, watermelon, pineapple and mango.

Is the banana glycemic index high?

Yes, bananas have a moderate glycemic index, which typically ranges between 51 and 56. This simply means that consuming bananas can cause a moderate increase in blood sugar levels compared to low-GI foods.

Disclaimer: This is a general guide on What Are the Best Low-Glycemic Fruits for Diabetes? It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.