Diabetes is a serious, chronic condition and the problem is getting worse: the American Diabetes Association predicts that nearly half of all Americans will be diabetic by 2020 and this disease is becoming a problem all over the world, both in developing and emerging countries. Thus, learning ways to manage this condition from day to day is also very important. Listed below are ten fruits that are low on the glycemic index and can help to stabilize the blood sugars, as well as giving the body the vitamins, minerals and dietary fiber it needs to stay healthy.
Apples are a great choice for diabetics because they are loaded with dietary fiber and pectin, a compound which breaks down slowly in the body and helps reduce the insulin requirements of diabetics.
Cherries have an extremely low glycemic index rating of 22, so they will not spike up the blood sugar. They will, however, provide antioxidants like beta-carotene, as well as vitamins and minerals. They also contain anthocyanins, compounds which have been shown to help lower blood sugar levels.
This is another fruit which can actually help to control the blood sugar. Like cherries, black plums are a rich source of anthocyanins, but they also contain tannins and ellagic acid, both of which have proven beneficial for diabetes treatment.
Guava is another diabetic-friendly fruit; it contains high concentrations of lycopene and dietary fiber, which are also helpful for maintaining healthy blood sugar levels. It is also a good source of Vitamin C and potassium.
Grapefruit is one of the fruits recommended specifically for diabetics by the ADA: it has a very low glycemic index of 25 and is high in dietary fiber. It also contains naringenin, a compound which can help lower the body’s insulin resistance and can also help achieve a healthy weight.
High in dietary fiber and monounsaturated fats, avocadoes can also help stabilize blood sugar levels. Diabetics, since they are at an increased risk for heart disease, should have a diet rich in these good fats, since it can lower the risk of cardiac disease.
These berries are low on the glycemic index (at 44) and are high in fiber; their antioxidant properties can also help lower the risk for heart disease, which is also critical in the day to day management of diabetes.
Oranges rank from between 31 to 50 on the glycemic index, which means that they will not spike up the blood sugars and their high fiber content will keep these blood sugar levels on an even keel. They are also good for weight loss, another important part of diabetes management.
Pears are vitamin- and fiber-rich, so can help to stabilize blood sugars and only have a glycemic index of 38. They have also been shown to help lower the body’s insulin resistance.
Kiwi has also been shown to support healthy blood sugar levels, probably due to the fact that it is high in fiber, potassium and the anti-oxidant beta-carotene. It’s glycemic index ranges from 47 to 58.
These are all fruits which will help with the day-to-day management of diabetes and make for a more stable blood sugar level and overall better diabetic control.
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