Choosing low-glycemic fruits can help manage blood sugar levels and provide sustained energy throughout the day. These fruits release glucose slowly into the bloodstream, preventing spikes in blood sugar. Let's discover the list of various low-GI fruits and the benefits of incorporating them into your diet.
Every year on November 14, the world comes together to observe World Diabetes Day (WDD), a day dedicated to raising awareness about one of the most pressing health challenges of our time. This significant date marks the birthday of Sir Frederick Banting, the co-discoverer of insulin, whose ground-breaking work has transformed the lives of millions living with diabetes.
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The theme for World Diabetes Day (WDD) 2024-2026 is "Diabetes and Well-being,". It aims to address the holistic aspects of living with diabetes. This theme emphasises the importance of integrating physical, mental, and societal well-being into diabetes care, recognising that managing this chronic condition involves more than just controlling blood sugar levels.
The Glycemic Index (GI) chart is a ranking system for carbohydrates based on their effect on blood glucose levels. Foods are scored on a scale from 0 to 100, with lower scores indicating slower digestion and absorption rates, leading to a gradual rise in blood sugar. Fruits glycemic index chart with a GI of 55 or less are considered low glycemic, making them ideal for maintaining stable blood sugar levels.
Including a variety of low-GI fruits in your diet can help you maintain energy levels and support overall health. Here are some excellent low-glycemic fruits:
GI index of guava is 12. It is rich in dietary fiber, vitamins A and C, and antioxidants. Guava helps in maintaining digestive health and boosting the immune system.
Berries are packed with antioxidants and have low GI scores. Strawberries have a GI of 41, blueberries 53, and raspberries 32. They help in reducing inflammation and improving heart health.
Cherries have a GI of 22, making them one of the lowest GI fruits. They are rich in antioxidants and have anti-inflammatory properties, which can help reduce the risk of chronic diseases.
Another fruit low in glycemic index is Pear. Pears have a GI of 38 and are high in fiber, which helps regulate digestion and maintain a healthy gut. They also provide essential vitamins and minerals, contributing to overall health.
Plums have a GI of 40 and are rich in antioxidants and vitamins. They help in reducing oxidative stress and improving overall health. Plums also support digestive health due to their high fibre content.
Grapefruit has a GI of 25 and is low in calories, making it an excellent choice for weight management. It is rich in vitamin C and antioxidants, which boost the immune system and promote skin health.
Peaches have a GI of 42 and are a good source of vitamins A and C. They help in improving skin health and boosting the immune system. Peaches also provide dietary fiber, which supports digestive health.
The GI index of oranges is 40 and is rich in vitamin C, fiber, and antioxidants. They help in boosting the immune system and improving skin health. Oranges also provide a good amount of hydration due to their high water content.
Kiwi's glycemic index is 52 and is packed with vitamins C and K. It helps boost the immune system and improves digestion due to its high fiber content. Kiwi also supports heart health by reducing blood pressure.
The glycemic index of grapes is 53 and are rich in antioxidants, particularly resveratrol, which supports heart health. They also provide hydration and essential vitamins and minerals, contributing to overall well-being.
Bananas' glycemic is moderate with a score of 51, making them a good choice for sustained energy. They are rich in potassium, vitamins, and fiber, aiding in digestion and heart health.
Apples have a low GI of 39, making them an excellent choice for maintaining stable blood sugar levels. They are high in fiber, particularly pectin, which aids in digestion and promotes satiety.
The mango fruit glycemic index is moderate with a score of 51. They are rich in vitamins A and C, dietary fiber, and antioxidants, supporting immune health, digestion, and overall well-being.
Low glycaemic fruits are particularly beneficial for individuals with diabetes as they help maintain stable blood sugar levels. The glycemic index of fruits like cherries, grapefruit, and apples is low, making them suitable choices. These fruits provide essential nutrients without causing rapid spikes in blood glucose levels.
This Diabetes Day, incorporate low-GI fruits into your diet to maintain stable blood sugar levels, reduce the risk of diabetes, and support overall health. By choosing nutritious, low-GI options like apples, berries, and citrus fruits, you can enjoy a balanced diet that promotes sustained energy and well-being. Explore low-GI fruits and other mindful eating products at Amala Earth for balanced nutrition and wellness.
Cherries have one of the lowest GI scores among fruits, with a GI of 22. They are excellent for managing blood sugar levels due to their minimal impact on glucose.
The glycemic index of coconut water is low, typically ranging from 3 to 5, making it a suitable choice for maintaining stable blood sugar levels.
Cashew nuts have a moderate glycemic index (GI) of around 22-27, indicating a slower rise in blood glucose levels compared to high-GI foods.
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