Myths abound on whether it’s okay for those with diabetes to eat fruit. For years, it was considered a no-no since fruit contains sugar. However, that has largely been determined to be a myth.
Yes, fruit contains sugar but what is more important is where they fall into their GI or GL index. This is an element outlined by the USDA.
Some fruits are better than others when it comes to controlling diabetes and that is based on these elements.
Overall, eating fruit is a good habit because it helps control hunger and has numerous health benefits.
Fruits are grouped into three categories for diabetics: best, mid-range, and worst based on the GI and GL index..
Those with low GI or GL are considered best for diabetics.
What are GI and GL?
GI stands for glycaemic index and is related to how fast food affects blood sugar after it’s eaten.
The GL is glycemic load and it is how to measure the quality and type of carbohydrates.
It is recommended your daily GL is under 100 for most people. Diabetics must keep it lower than that.
Best Fruits
There’s a large list that falls into this group including apples, bananas, grapes, oranges, peaches, and strawberries.
These fruits are low in both GI and GL ratings.
Medium Fruits
There are four that are on this list including honeydew melon, figs, pineapples, and papayas.
However, others like mangos and similar fruits are likely in this category.
Worst
The two with a high GI and GL rating are dates and watermelon. Both turn into sugar quickly once consumed.
These should be eaten less by diabetic patients.
Doctors say fruits should be eaten by diabetics daily for their fiber, antioxidants, and other vitamins.
It’s best to eat them naturally without adding things like salt, sugar, ice cream, or whipping cream as those extra things are the real culprits for those with blood sugar or blood pressure issues.
