WHICH FRUITS HELP CONTROL BLOOD SUGAR?

Which Fruits Help Control Blood Sugar?

Which Fruits Help Control Blood Sugar?

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Which Fruits Good for Diabetics?
Fruits are fleshy, seed-bearing structures of plants that typically are sweet or sour in taste, mostly eaten in the raw state. There are different kinds of fruits. Each fruit has its own unique taste and nutritional properties.


Glycemic Index (GI) is a rating of foods on a scale from 0 to 100. From the GI score, it is easy to how quickly blood sugar levels rise. In the GI classification system foods are categorized as

  • Low (Less than or equal to 55)-foods break down very slowly, are digested, absorbed, metabolized, and cause a lower and slower rise in blood glucose level.

  • Medium (Between 55 to 69)–Food breakdown in moderate time and raises the blood glucose in a moderation range.

  • High (More than or equal to 70)-Foods break down quickly during digestion and result in increased blood sugar levels.


 Apple - (Glycemic Index 32-38)


Apple Benefits for Diabetes



  • Apples are a good and rich source of polyphenols, which help prevent tissue damage to beta cells in the pancreas.

  • Beta cells produce insulin in the body and are mostly found damaged in people with type 2 diabetes.

  • Apples have anti-inflammatory compounds and antioxidantsthat can play a role in regulating immune responses and protecting against asthma.


 Guava - (Glycemic Index 12-24)


Benefits of guava for diabetes



  • Guava's low glycemic index makes it a great snack for diabetics.

  • Guava has a good amount of dietary fiber(pectin – soluble fiber) that helps ease constipation (a common diabetic complaint).

  • Guava has a good amount of Vitamin C and phenoliccompounds hence considered a highly nutritious fruit.


Orange - (Glycemic Index -40)


Orange Benefits in Diabetes:



  • Since oranges have a lot of vitamin C and beta carotenein them eating them helps to improve vision.

  • Oranges are also a good source of potassium, thiamin, and folate. Potassium helps in lowering blood pressure.

  • The flavanones, phenolic acid, and flavonolsin oranges have great protective abilities, especially in diabetics.


Pears - (Glycemic Index - 38)


Pears health benefits:



  • Pears are highly nutritious. They provide essential vitamins and minerals, including vitamin C, vitamin K, potassium.

  • Polyphenol antioxidantsin pears protect against oxidative damage.

  • One should eat the whole fruit as peels contain almost six times more polyphenols in them.

  • May promote gut health

  • Contain beneficial plant compounds

  • Have anti-inflammatoryproperties good for diabetics


Kiwi - (Glycemic Index - 50-58)


Health Benefits of Kiwi



  • Help in digestion -Kiwi fruit has plenty of fiber goodfor diabetics

  • Boost theimmune system

  • Helps by reducing risks of various health conditions

  • Can help manage blood pressure


Berries : Types and its Benefits


 Strawberry - (Glycemic Index 41)



  • Calories in strawberry (100 g) - 33 calories

  • Strawberry benefits- Strawberries are rich in polyphenols and contain phenolic compounds. Polyphenols improve peripheral glucose uptake and glucose metabolism good for diabetics.

  • It also improves insulin sensitivity.


2. Mulberry - Glycemic Index 25



  • Mulberry fruits are fleshy and delicious, which are low in calories and contain health-promoting

  • phytonutrients like minerals, polyphenols, and vitamins are essential for optimum health.


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