In order to deal with high blood glucose levels, it’s vital to follow a healthy and balanced diet, get enough sleep, drink plenty of water, and be active on a regular basis.
People with uncontrolled blood sugar need to restrict the intake of sugar and have control over their portions.
In order to control their levels, they need to know more about the foods they consume. Which food is good and which is bad for their blood glucose levels. Also, they need to understand how food impacts their blood glucose levels.
When it comes to portion control and following a healthy and balanced diet, people need to know which foods have sugar. Since fruits are rich in fiber, they can be really beneficial in case they are low in sugar.
What Is GI?
In order to understand which fruit is good for us, we to need to know what GI is. The GI, i.e., Glycemic Index is actually a relative ranking of carbs in food based on how carbs impact our blood sugar levels.
Carbs with a low GI of 55 or less are actually more slowly digested, metabolized, absorbed and they cause a slower rise in the blood sugar and insulin levels.
It is the carbs found in the food which trigger blood glucose spikes. Here’s a list of 20 fruits which are beneficial for our blood glucose levels.
20 Fruits Good for Our Blood Glucose Levels
1. Guava
The guava comes with the low GI, i.e., glycemic index. Also, it is rich in fiber and vitamin C. The great thing about this fruit is the fact that it provides that feeling of fullness.
2. Papaya
This fruit is abundant in antioxidants which can stop the further cell damage that a lot of people with uncontrolled blood sugar face. Also, it helps lower the chance of developing heart issues.
3. Apple
All nutrients found in the apple are vital for our body. However, we should make sure only to eat half an apple a day.
4. Peach
The peaches are rich in carotenoids, and vitamin A. The excellent thing about this is the fact that carotenoids can lower the risk of type 2 diabetes.
5. Passion Fruit
The pectin, i.e., a soluble fiber found in the peel of this fruit and its high amount of vitamin C it what makes the passion fruit good for our blood glucose levels. What it does is that it absorbs the glucose found in our body.
6. Raspberry
This fruit is abundant in antioxidants and fiber. Those are the 2 nutrients which help lower the blood glucose levels.
7. Grapefruit
The grapefruit is rich in vitamin C. However, we can only consume the fruit. We should avoid consuming store-bought or artificial grapefruit juice since it contains added sugar.
8. Blueberry
Blueberries contain anthocyanins. That is a kind of flavonoid and antioxidant which impacts the color of the fruit. Blueberry comes with anti-inflammatory properties, and it is useful in controlling blood glucose levels.
9. Figs
With concise figs portions, we can get minerals, iron, high dietary fiber, and antioxidants. We should eat figs since they can help us get in a better shape thanks to their low content of sugar.
10. Watermelon
People think that watermelons are very high in sugar, but they don’t contain as much sugar as they believe.
Yes, they are sweet, but moderation is the key. We should bear in mind that watermelons contain fiber, useful minerals and they have a high-water content. Thanks to this, we will feel full without raising our blood glucose levels.
11. Orange
The oranges come with a low GI. Moreover, they are low in fat and rich in vitamin C.
12. Cherries
Cherries have 20 GI. As a matter of fact, certain varieties have less than 20. This makes cherries a healthy snack for people with poor blood glucose control.
13. Plum
Believe it or not, but the plum is one of the best fruits for our blood glucose levels. Why? Since 30 g of one whole plum has a low GI and around 31 calories.
14. Avocado
Nowadays the avocado is gaining more popularity. Although it is high in calories, it can be beneficial for those with blood sugar problems. Avocados are rich in vitamin C and fatty acids. The fatty acids present in avocados can lower the glycemic levels in the body.
15. Pineapples
The pineapples are abundant in anti-bacterial, anti-inflammatory, and anti-viral properties. That’s why they are a good fruit option.
16. Strawberry
Strawberry lovers will love this. The strawberries are a fruit which contains ellagic acid. This ellagic acid can manage the hyperglycemia, or high blood glucose levels.
But that is not all; the strawberries are rich in vitamins and antioxidants.
17. Pomegranate
We can include this specific looking fruit in our diet, as it’s among the most abundant sources of iron and antioxidants.
Thanks to that the pomegranate helps combat chronic diseases and lower blood glucose levels.
18. Lime and Lemon
The lime, as well as the lemon, is abundant in soluble fiber, and vitamin C. What the soluble fiber does is that it helps regulate the blood glucose level.
19. Kiwi
A person with blood sugar problems can still eat a small amount of sugar. This sugar is necessary for the body to function. What is the best way to get that necessary sugar? Well, with kiwi.
Kiwi is the best way to get that necessary percentage of sugar. Moreover, it is rich in fiber and vitamin C.
20. Cranberry
Cranberry is abundant in fiber and antioxidants. Moreover, it is low in sugar, and that helps regulate our blood glucose.
Furthermore, the cranberry is helpful and useful since it helps stop the recurrence of UTIs. This is an issue which people with poor blood glucose control face regularly.
Conclusion
For everything, even for the fruits above-mentioned people must remember one thing – moderation is the key! Also, they need to consult a doctor before they make a significant change in their diet.
Their doctor needs to know about every change they plan to make in their diabetes management plan.
