MNA Lifestyle Desk: Diabetes is becoming a major health issue for most of the people of Bangladesh and low glycemic fruits can be solution to arrange a proper diet for them. A healthy diet should almost always include some fruit, and this is particularly true if you’re suffering from adrenal fatigue. The difficulty arises in choosing the best and most nutritious fruits to eat.
Most nutritionists will recommend sticking to the fruits with lower sugar content where possible, and this makes a lot of sense as part of a balanced diet.
First of all, it’s important to understand how we really measure the sugars in fruit. We don’t actually take a piece of fruit, examine it in the lab, and quantify the grams of sugar in each portion. What actually happens is that we measure the effect that the fruit has on our blood sugar levels.
There are two ways to represent this – Glycemic Index (GI) and Glycemic Load (GL). First we explain how these measures work, and at the end of article we have included the numbers for various fruits.
We humans come by our sweet tooth naturally. Our bodies need carbohydrate because it provides energy to cells. But for the body to be able to use it for energy, we need insulin.
And when our bodies don’t produce any insulin or unable to use it and make enough of it properly which is type 1 and type 2 diabetes. High levels can lead to chronic complications such as nerve, eye, or kidney damage, or worse.
The glycemic index (GI) tells you how quickly foods containing carbohydrate affect your blood sugar level when eaten by themselves. According to the American Diabetes Association, a GI score of 55 or below is low, 56 to 69 is moderate, and a score of over 70 is considered high.
The lower the GI score, the more slowly the rise in blood sugar, which can help the body better, manage post-meal changes. Most whole fruits are on the moderate to low end of the GI, making them a very good choice for people with diabetes. Many fruits are also packed with vitamins A and C, as well as fiber.
Cherries are high in potassium, and are packed with antioxidants, which will give your immune system a boost. Because cherries have a short growing season, it can be tough to get them fresh. However, canned tart cherries, which have a GI score of 41, are a fine substitute, as long as they are not packed in sugar.
The mighty grapefruit packs in well over 100 percent of the recommended daily intake of vitamin C. Something to watch out for: Grapefruit affects how a number of prescription drugs work. Check with your doctor about eating grapefruit (or drinking grapefruit juice) if you’re taking prescription medicines.
There’s a reason why apples are America’s second favorite fruit (after the banana, of course). In addition to satisfying your need for crunch, one sweet-tart apple with the peel on provides nearly 20 percent of your daily fiber needs.
Enjoy fresh fruit rather than processed, when possible: Processed foods tend to have higher GI scores, according to the American Diabetes Association. That said there are a few instances in which canned or dried fruits make excellent choices.
Oranges and Plums
Oranges will boost your vitamin C. There is plenty of healthy fiber in an orange, too. Substitute red blood oranges in this recipe for bright color and a new taste.
Plums bruise easily too, making them hard to get to market. You can enjoy the nutritional benefit of plums in their dried state as prunes, but be careful with portion size as dried fruits have the water removed and thus have more carbohydrate. Fresh plums rank at 40 on the GI, while prunes rank at 29.
Fun fact: Strawberries are so high in fiber, eating them can get rid of coffee stains on your teeth! There are many varieties of strawberry that you can grow yourself in the warmer months. Enjoy them raw for a healthy serving of vitamin C. You can also try them in a soy-based smoothie.