Many fruits are very high in sugar and should only be consumed in moderation, especially by diabetics and those looking to lose weight. Fruits with a low glycemic index (GI value of 55 or less) are a safe choice for both. Even though some fruits are very sweet they are still generally low GI. This will always make them a great alternative to sweets, crisps, chocolate etc.
The fruits listed below are low GI and low in sugar, making them a great choice for those who are looking for weight loss and those who are diabetic.
- Berries: All berries (strawberries, blackberries, raspberries, gooseberries) are all low GI. A typical serving will help you stay fuller for longer, regulate blood sugar, giving you a sustained energy levels. Berries also full of antioxidants which boot the immune system by zapping harmful by-products in the system known as “free radicals’ which can lead to cancers and other harmful diseases.
- Apples: A very convenient fruit for most people. Apples are high in pectin and soluble fiber, which helps to not only regulate blood sugar but also helps to lower cholesterol.
- Cherries: Although high in sugar they have an extremely low GI index. This makes them safe for diabetics and people looking for weight loss. They also have strong anti-inflammatory and anti-aging properties.
- Citrus Fruits: Grapefruits, limes and lemons are a excellent source of vitamin C. this helps them boost the bodies ability to fight infections and helps protect against free radicals. Grapefruit also contains narigenin, which has been shown to increase the body’s sensitivity to insulin and helps to maintain a health weight.
- Guavas: Containing 4x as much vitamin C as an orange, they have a GI of 20 and are high in fiber. This is ideal for keeping blood sugars level and energy levels sustained.
- Pears: High in fiber and vitamins A, B1, B2, C, E folic acid, copper, phosphorous, potassium, calcium, iron and magnesium. All types of pears enable the body to maintain and improve blood sugar levels.
- Prunes: The soluble fiber contained in prunes helps to normalise blood sugar levels. This is done by slowing the rate digested food leaves the stomach, this then delays the absorption of glucose into the system
- Cranberries: A 2009 study published in the “Health Studies Journal” reported that dried cranberries could help regulate the blood sugar levels in people with type 2 diabetes.
- Apricots: A GI of only 31, they are low in sugar and contains nutrients that can protect the heart and eyes, while there fiber content can aid in fighting disease.
Any fruit is a good healthy option when put against sweets and crisps, but as with everything, with a little education we can make even better, healthier and safer food choices.
