5 low glycemic index fruits for diabetes

Fruits with a low glycemic index (GI) take longer to break down, which can be beneficial if you have diabetes. This allows your blood sugar to sustain a regular and moderate increase instead of rapidly peaking. A rapid rise in blood sugar usually happens when you eat foods with high GI.

But, eating fruits with low GI is not enough to manage blood sugar levels. The amount of carbohydrates a person eats can also play a significant role in blood sugar management. Eating a balanced diet high in fruits, vegetables and low in fat, sugar, and salt can help manage glycemia.

What is GI?

GI is a rating system for foods that contain carbohydrates. It shows how quickly various types of food can influence your blood sugar levels. The GI rating system is measured from 0–100. The smaller the number, the lower the GI of the food.

High GI foods have a GI between 70–100, which can boost your blood sugar levels very quickly as your body breaks them down rapidly. Low GI foods, which have a GI of 55 or below, take more time to break down, which allows for a slow and gradual rise in blood sugars.

Here are five examples of fruits that have low GI levels and are beneficial for people with diabetes:

1. Apples

GI: 44

Apples can be a suitable option for people with diabetes as they have low GI.

Eating one apple every day can provide you with a big portion of your daily fiber needs. They also contain prebiotics which can be beneficial for gut health.

2. Grapefruit

GI: 26

Grapefruit has low GI and is high in vitamin C, which is important for good immune health. A single grapefruit provides over 100% of the daily value of vitamin C.

But, grapefruit may not be suitable for people taking certain medications as it may interfere with some drugs. Before eating grapefruit, consider speaking with a healthcare professional about whether eating grapefruit may interfere with any medications.

3. Strawberries

GI: 40

Strawberries not only have low GI, but they are also rich in vitamin C, antioxidants, and fiber. Most berries have many benefits for your general health and can help maintain a healthy immune system and better gastrointestinal health.

Strawberries are beneficial in managing diabetes by improving glycemic profiles, alongside other berries, such as:

• cranberries
• raspberries
• blueberries

4. Pears

GI: 33

Pears not only have low GI but also contain a significant portion of fiber, especially when eaten with the peel.

A small study has shown that regularly eating pears lowers blood pressure and reduces waist circumference.

5. Plums

GI: 53

Fresh plums have low GI and are high in nutrients and minerals. They are also rich in antioxidants, which can help reduce inflammation in the body.

You can eat plums in their dried state, also called prunes, which have low GI of 29.

What fruits should I limit?

If you have diabetes, consider pairing fruits that have a high GI with a source of protein and fiber to help slow the absorption of sugar into the bloodstream.

Fruits with a high or medium GI include:

• well-ripened cantaloupes
• overripened bananas
• dried dates
• pineapple

If you buy canned fruit, you should also check that the label on the can states one of the following:

• no added sugar
• packed in its own juices
• unsweetened

Drinking fruit juice outside of mealtimes can rapidly increase your blood sugar levels. Consider drinking them with meals, as the protein, fat, and fiber found in the food can help lower your glycemic response.

Summary

Most fruits have a low or moderate GI. People with diabetes can benefit from eating fruits with low GI for their nutritional value and their ability to help manage blood sugar levels.

Our bodies tend to take more time to break down foods with low GI, which can result in a more gradual increase in blood sugar levels. Foods with a high GI usually rapidly spike sugar levels in your blood.

If you have any concerns about your diet, consider speaking with a healthcare professional, such as a registered dietitian. They can recommend the most appropriate diet based on your health and medical history.

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