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7 Fruits with Low Glycemix Index and Glycemic Load for Diabetes

Human body works with a combination of various functions performed by different organs. In order to function properly, our bodies need carbohydrates which get converted into energy. The increasing emphasis on healthy eating simply focuses on improving your body’s metabolism which is an indication of all your organ systems working perfectly.



Fruits are a staple for a healthy diet and being the richest source of all essential nutrients, fruits remain the favourite choice for all. Although the same applies to a diabetic diet as well, keeping a strict track of the Glycemic Index and the Glycemic Load is essential as these are parameters which define the sugar content of fruits.


Glycemic Index Explained

Using a scale from 0 to 100, where 100 is considered to be pure glucose level, the glycemic index measures how sugary is a fruit. This index gives you an idea about how quickly the food item will get broken down and released into the bloodstream. According to the American Diabetes Association, the standard GI levels have been prescribed as part of the food for diabetics.

Low: 55 or below
Moderate: 56 to 69
High: 70 and above

Difference between Glycemic Index and Glycemic Load

In order to maintain healthy blood sugar levels, controlling the portion sizes is very essential. But the glycemic index does not take into account the portion size and in fact considers 50 grams of carbohydrates as a standard content in all food items. This means in order to intake 50 grams of carbs, you may need higher quantity of a food item low in carb content but smaller portion size of another food item high in carb content.

But glycemic load balances the glycemic index by measuring the quantity of the food item. A watermelon has high glycemic index leading to a rapid increase in blood sugar levels after consumption. But since the per serving carbs content is low, the low glycemic load will also be less.
In order to calculate the glycemic load of a food, simply take it glycemic index, divide it by 100, and multiply it by the grams of carbohydrate (excluding fiber) in a typical serving size. For ready reference, a

Low GL: Below 11
Average GL: Between 11-19 range
High GL: Above 20

The Glycemic Index Chart of Fruits
Fruit
Glycemic Index
Cherries
22
Apricot
23
Lime
24
Plum
24
Grapefruit
25
Lemon
25
Peach
28
Prunes
29
Nectarines
30
Dates
36
Apple
38
Pear
38
Strawberry
41
Oranges
44
Grapes
46
Kiwi
52
Blueberries
54
Banana
55
Mango
56
Figs
60
Raisins
64
Pineapple
66
Cantaloupe
67
Watermelon
72
Guava
78

The Glycemic Load of Fruits
Fruit
Glycemic Load
Serving Size (grams)
Lime
1
120g
Strawberry
1
120g
Apricot
3
120g
Grapefruit
3
120g
Lemon
3
120g
Cantaloupe
4
120g
Guava
4
120g
Nectarines
4
120g
Oranges
4
120g
Pear
4
120g
Watermelon
4
120g
Blueberries
5
120g
Peach
5
120g
Plum
5
120g
Apple
6
120g
Pineapple
6
120g
Kiwi
7
120g
Mango
8
120g
Cherries
9
120g
Prunes
10
60g
Banana
11
120g
Grapes
11
120g
Figs
16
60g
Dates
18
60g
Raisins
28
60g

Hence based on these values you can consult your personal diabetes educator to create a customized diet plan for diabetes in order to ensure your diabetic diet is always the healthiest.
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