The presence of carbohydrates in food items alters the amount of glucose in our blood. There are types of carbohydrates present in our regular food; some are simple carbs, and others are complex carbs. Simple carbs tend to break easily into their substituent components; however, complex carbs take a lot more time. The concept of the Glycemic Index helps us get the classification of food scale depending upon the presence of carbohydrate in it. Thus, the chances of elevating blood sugar levels can be maintained by consuming low-glycemic food. Intake of complex carbs leads to the development of insulin resistance in our bodies. Low glycemic fruits and vegetables in the diet are advised by doctors to keep blood sugar levels in check. Moreover, the glycemic index also helps us understand the reaction of our body to different amounts of carbohydrates.
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Glycemic Index in Fruits
Fruits generally contain fructose, a monosaccharide, and naturally occurring sugar in fruits. However, unlike glucose, fructose doesn’t elevate blood sugar levels rapidly. Thus, the consumption of fruits based on the glycemic level for diabetics is safe and healthy. Fructose also has a low glycemic index, which doesn’t harm diabetic individuals. The rates of the glycemic index are as enumerated:
- Low rate- below 55
- Moderate rate- starts from 56 to 69
- High rate- above 70
Therefore, low glycemic fruits ensure a slow rise in the blood sugar level and help the body to manage the changes post-meal. Most fruits with modest fructose content vary from low to moderate glycemic index. Some of them offer Vitamins and fibers, which are beneficial for diabetic patients. It becomes important to prepare a list of glycemic index fruits for people with high blood sugar levels. Checking the glycemic index of the fruits before consuming and analyzing their safe amount ensures a healthy lifestyle. Sugar, starch, and fibers are the components of carbohydrates, amongst which fibers are beneficial, and the other two can alter glucose levels.
Low Glycemic Fruits
Low glycemic index fruits don’t affect the activity of insulin to transfer glucose to cells and get desired energy to do work. Our body easily digests low-glycemic foods, and maintaining a diet within 55 glycemic indexes can offer nutrients as well as help us stay fit. Fruits are the best solution for diabetic individuals when they crave sweet stuff. Some of the low glycemic fruits are as mentioned below:
- Grapes: Grape's glycemic index is 53, and is highly packed with fibers and Vitamin B6. Individuals can thus include grapes in their diet as it lifts mood and serves good for brain functioning.
- Apples: An apple’s glycemic index is 39, and also rich in fiber and minerals lie, including sodium and potassium.
- Bananas: Ripe banana's glycemic index is 51, and the unripe one is 42. Moreover, it also offers potassium, magnesium, Vitamin B6, and Vitamin C. Diabetic patients can consume it also because of the presence of antioxidants and phytonutrients. Moreover, excessive consumption of ripe bananas in case of excessive-high sugar is avoidable.
- Mango: Ripe mango's glycemic index is 51, and that unripe one is 24.5. Thus, both are suitable for consumption. However, doctors advise limited consumption of ripe mangoes in case of high blood sugar.
- Cherries: Cherry's glycemic index is 20; therefore, diabetics can easily consume it for snacks. Canned or preserved cherries should be avoided due to the excessive use of artificial sweetening agents.
- Dried Apricots: Glycemic index is 32 and also offers copper and essential vitamins. Although most dry fruits offer a moderate to the high glycemic index, dried apricots can be easily included in the diet.
- Grapefruit: Glycemic index is 25 with loads of vitamin C and antioxidants. However, it can affect the working of various prescribed medicines. Thus, consultation before consumption is a must.
Moderate Glycemic Fruits
Fruits with moderate glycemic index can be included in the diet of diabetic patients occasionally. Excessive consumption of these can also speed up blood sugar levels and enhance insulin resistivity. Mostly dried fruits and some other fruits offer a moderate glycemic level, such as:
- Raisins: Glycemic index is 54-66, and due to the concentrated sugar in it, it is advisable to avoid excessive consumption. It is rich in sodium, potassium, and fiber.
- Figs: Glycemic Index is 61 and a good source of calcium and fiber. It is also free from cholesterol and fat; it also lacks minerals in good amounts. Therefore, skipping figs for diabetics is advisable.
- Papaya: Apart from dried fruits, papaya also contains a moderate glycemic index and is an excellent storehouse of vitamins and is thus nutritious for the body. Papaya's glycemic index is 60, and diabetic individuals can consume it occasionally but in a controlled amount.
High Glycemic Fruits
Maintaining the blood sugar level doesn’t necessarily mean restricting all food items which are sweet or contains carbohydrate. Artificial sweeteners, complex carbohydrates, fried foods, etc., should be completely avoided. Fruits with a high glycemic index should not be a part of a diabetic diet, as the blood sugar shoots rapidly. The carbohydrate concentration along with complex sugar in these fruits can affect the health of the patient. Some of the examples of high glycemic fruits are as enumerated:
- Pineapple: There are different origins of pineapple, depending upon which the glycemic index varies from 51 to 73. It is highly avoidable for diabetic individuals. Moreover, various other patients with blood and heart diseases should also avoid pineapple.
- Watermelon: The glycemic index of watermelon is also high 72. However, consumption in small content occasionally can be advisable because of the low GL level and presence of lycopene.
Depending on the glycemic index and levels, doctors advise and prepare the diet chart for diabetic patients. However, it is recommended to consult the doctor before the consumption of any fruits or vegetables. Apart from the glycemic index, there are many more constituents that can affect serious heart or other health issues. The overall diet for the day should be within glycemic limits with sufficient nutrients to satisfy bodily needs.
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