Fruits are divided into 2 categories: fruits with low glycemic index and fruits with high glycemic index. Nutrition expert Mary Sabat says, “Fruits with low glycemic index slow down the increase of sugar in the blood, which can help control blood sugar levels better.”
Some fruits have a low glycemic index, so you can safely include them in your diet. Not only are they nutritious, but they also help with weight loss. Additionally, they contribute to the stable health of people with diabetes.
Apple
Eating an apple a day can help you better control your blood sugar levels. According to an analysis of multiple studies (involving over 330,000 patients), regularly eating apples helps reduce the risk of developing type 2 diabetes.
Apples contain a lot of fiber and vitamin C, so they take longer to digest. This helps reduce the risk of sudden increases in blood sugar and insulin. Furthermore, most of the sugar in apples comes from fructose, which is different from the glucose found in most candies and sweets.
A study published in the American Journal of Clinical Nutrition showed that replacing glucose with fructose can reduce blood sugar and insulin levels after a meal.
Grapefruit
This fruit has a glycemic index of 25. An average grapefruit contains 92 milligrams of vitamin C, meeting 100% of the daily requirement.
Grapefruits consist of 91% water and contain 2 – 4g of fiber per fruit. This makes grapefruits satisfying to eat and slows down the digestion process. Having a grapefruit for breakfast or as a snack can help reduce cravings and prevent a sudden increase in blood sugar levels.
Kiwi
This fruit is also considered safe for women with diabetes. Kiwis are rich in vitamin C, potassium, and fiber, and they only contain 11g of carbohydrates.
Kiwis are available throughout the year and can be found in most markets. Therefore, they are a great addition to a low-sugar diet. Kiwis can also be added to fruit salads, smoothies, and oatmeal.
Cherries
Cherries are one of the fruits with the lowest glycemic index, around 20. They contain a lot of vitamin C, fiber, potassium, and antioxidants. Due to their low calorie content, they can also support weight loss for people with diabetes.
Dried apricots
These are a perfect choice for a diabetic diet. Dried apricots have a glycemic index of 32, which is relatively low. Moreover, dried apricots are also a rich source of iron, copper, potassium, and vitamins A and E.
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