HEALTH TIPS: AMAZING LOW GLYCEMIC INDEX FRUITS FOR DIABETES.
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Low glycemic index
fruits for diabetes include pears, prunes, peaches, oranges, apricots, dates,
apple, strawberries etc.
· Pears: Pears are not only delicious, but they come
with a low glycemic index as well. Though they are low in vitamin C, they are
also a reliable source of dietary fiber and potassium. There are various
variation of pears, pears canned in reduced-sugar syrup reach the lowest
GL-score, but also raw pears (GL: 33), dried pears (GL: 43) and pear halves
canned in natural juice (GL: 43) are okay.
· Mandarins: GL: 47 The mandarin contains a lot of vitamin
C. They are also rich in dietary fiber, vitamin A, and vitamins B1 and B6.
· Apple: GL: 39 Apples have a low glycemic index and
are a good source of dietary fiber. They only provide small amounts of
essential nutrients but are easy to eat as a healthy snack.
· Peaches: GL: 30 Peaches are an excellent choice for
people with diabetes, both peaches canned in natural juice (GL: 30), as dried
peaches (GL: 35). Though in small amounts, peaches contain lots of different
vitamins.
· Strawberries: GL: 40 Strawberries boost vitamin C and contains
a large amount of manganese and other dietary fiber. The dried variant of
strawberries has the same GL-score.
· Apricots: GL: 34 an average apricot contains only 48
calories and is a moderate source of vitamin A and C. with a GL between 30 and
32, the dried ones are also a good choice.
· Prunes: Prunes are rich in dietary fiber and vitamin
K. they provide several favorable health benefits. They belong to the list of
fruits with the lowest glycemic index. But it will be better not to eat too
much of it, as they are dried and have more carbohydrates. Instead, fresh plums
are a good alternative with a GL of 39.
· Dates: GL: 31-50 this fruit is a good source of
several essential nutrients, like potassium, magnesium and vitamin B6. The
great variations in dates and the way they were packed causes the difference in
glycemic index.
· Nectarines: GL: 43 as a mutant of the peach, the nectarine
is a good source of potassium and magnesium. 100grams of nectarine only contains
36 calories.
· Oranges: GL: 33 this popular fruit has a great source
of vitamin C and other nutrients. There are several variations of oranges like
blood orange and navel orange. And also marmalade made of oranges without added
sugars has a low GL index of 27.
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