Taking care of your health: fruits that diabetics can eat
Surely you have heard everywhere "eat fruits and vegetables", but the consumption of sugar in excess is very harmful, did you know that not all fruits are recommended for people with diabetes? Some fruits, so recommended in the diet, have lower concentrations of sugar and that makes them suitable for diabetics. Dietary guidelines typically recommend 3 to 4 servings of whole fruit per day. The reason is that the content of them is very healthy. They are composed mainly of water and are made up of vitamins of great nutritional value. They also have natural sugars: fructose, sucrose and glucose; all easily absorbed and quickly digested in the body. Although fruit sugar is healthier than added sugar, its consumption should not be neglected. There are low-sugar fruit options so you can meet the daily consumption requirement. These hypoglycemic fruits are also highly suitable for diabetics. The Diabetes Foundation indicates that over 70 is considered a high glycemic index; 69-55 moderate; and less than 54, it is a low glycemic index.
Here are some of the fruits that have a lower glycemic index:
Lemon: This citrus contains a GI of just 20. It is also rich in vitamin C, calcium, iron, magnesium or sodium.
Grapefruit: It is a citrus with less than 25 glycemic index. Contains 90% water and is an excellent source of fiber, vitamin C, vitamin A and vitamins B1, B3 and B6. Strawberries: They provide a GI between 25 and 40. They are high in vitamin C, iodine, iron, phosphorus and potassium . They are diuretic, antioxidant and antirheumatic.
Apple: Its GI ranges from 30 to 50. They are rich in fiber and water. It is diuretic and provides fiber and amino acids.
Pear: They have a glycemic index of 38. They are rich in fiber and vitamins A, B1, B2, C and E. In addition to regulating blood sugar levels, they also help lower cholesterol, strengthen the immune system and improve digestive health.
Raspberries: This red fruit has a GI of 40. They are high in fiber and antioxidants.
Blueberries: Their GI ranges between 40 and 53. They are appropriate for non-insulin dependent people. Additionally, they are highly diuretic.
Pineapple: It has a GI of 45. It provides vitamins A, B, C and E. It also has folic acid. As for the minerals in pineapple are iron, calcium, potassium, magnesium, phosphorus, copper, manganese and iodine.