Fruits for diabetes

If you are diabetic and  are confused regarding fruits in you diet, please read 

Always heard of glycemic index ? But did you know glycemic load is also crucial to blood glucose

Glycemic load ( GL), is both the glycemic index and the amount of carbohydrate ( carbs) present in a food. It emphasizes on the quality and the quantity of how much carb is present in a food and how it will affect blood sugar level. Eating a low-carbohydrate fruit, thus allows you to consume a larger portion size! You may indulge in cup and half of watermelon against half a cup of mango to give you the same 15g of carbohydrate. 

What is important to understand is that blood glucose will be affected by the total amount of carbohydrates in a meal and not just by its source. For example, by opting fruit instead of dessert (sugar) you can improve the quality of carbohydrate and prolong the release of glucose, as the fiber in the fruit avoids a gush in blood glucose.

GL less than 10 is low and more than 20 is high.

·     Whole grains, nuts, legumes, fruits and vegetables with edible skin and seeds have a lower GI and GL. Potatoes, white rice, white bread, sugary foods like candy, cookies, cakes, and sweet drinks - fruit juices, aerated beverages - coke have a high GI and GL

Understanding fruits:

FOOD	Glycemic index (glucose = 100)	Serving size (grams)	Glycemic load ( per serving)
FRUITS
Apple, average	39	120	6
Banana, ripe	62	120	16
Dates, dried	42	60	18
Grapefruit	25	120	3
Grapes, average	59	120	11
Orange, average	40	120	4
Peach, average	42	120	5
Peach, canned in light syrup	40	120	5
Pear, average	38	120	4
Pear, canned in pear juice	43	120	5
Prunes, pitted	29	60	10
Raisins	64	60	28
Watermelon	72	120	4
Mango, 1 medium	60 -86	120	9
Pineapple	66	120	8

There are also some fruits that are elixir to manage diabetes. 

Apple is a wise choice as its fiber-pectin is a boon to steady blood sugars. 

Berries comprise of both insoluble and soluble fiber and are gifted with anthocyanin which helps to release adiponectin- a hormone that improves blood glucose levels. 

Jamun (also known as black plum) is packed with antioxidants and its seeds contain jambolin that is known to improve diabetes. 

Pears, papaya, figs, muskmelon, citrus fruits and guava are great everyday choices since they are easy on glucose release. 

Now go chomp some fruit !