What is the best diet for diabetics?:
Selection of fruits for diabetics needs to be done with care and caution. The fruits need to be at the lower end of the spectrum of Glycaemic index. Monsoons are the time where you can pick and choose different fruits and vegetables from the wide range available. Most of the seasonal fruits and vegetables available at this time provide the essential minerals and vitamins which a human body requires to remain fit and healthy. You have a wide choice of monsoon fruits which can regulate the level of the blood sugar and ensure you do not suffer.
What is the Glycaemic index?
The speed at which a specific food is absorbed by a human body is measured by this glycaemic index. The rating of this GI is done from the count of 1 to the count of 100. A fruit with a low GI index is suitable for those suffering from diabetes. Foods which tend to raise the blood sugar levels are considered to be high in the GI. These have a rating of almost 70 or more and those with moderated GI have a rating of 59 to 69. Foods with a rating of 55 are the ones which have a low GI.
Benefits for Diabetes:
Managing diabetes gets easier with the consumption of enough and more of fiber. A diet which is high in fiber controls the levels of sugar in the blood by slowing the absorption. There are multiple fruits available which are high in fiber, specifically those pulp or the skin included.
There are some fruits which are filling due to the high content of water in them.
A diet which concentrates more on vegetables and fruits can lower the risk of heart diseases, control obesity and also eliminate the risk of stroke.
Some fruits for Diabetes:.
- Peaches:
Peaches are favored by many due to the unique flavor and juicy pulp. With a GI of around only 42, this fruit can be appropriate for those suffering from diabetes. These can also help in weight management in the diabetics as these are low in calories.
- Pears:
Managing weight is easier with pears and can be beneficial for the diabetics. Obesity is one risk for those suffering from diabetes.
- Apples:
Apples are ‘all seasonal’ fruit and can be eaten any time of the year. Those with diabetes can munch on an apple whenever they have a craving for sweets. The GI is only 39 and thus considered safe.
- Plums:
A fruit which is totally a ‘monsoon’ fruit, plums are safe for consumption for diabetics. Fresh plums are said to have a GI of around 40. They are also rich in different vitamins and minerals.
- Cherries:
Most often, cherries are used for cooking and baking not only during monsoons but also during summers. These are enriched with antioxidants, potassium and have a low score of only 20, and thus perfect for the diabetics.
Enjoy different fruits and vegetables but only after you have chosen this with care and caution. This ensures maximum benefits.
