The struggle of ‘what to eat’ and ‘what to avoid’ in diabetes is real so much so that most people end up ditching their favourite fruits just to manage their sugar levels. Well, what if we tell you that by knowing the glycemic index of fruits, you can simply decode what’s best for you! If you too want to manage diabetes without compromising on your love for fruits, then read on and add these 8 foods to the diet that are not just delicious, but may also help in better insulin regulation and blood sugar management.
Jamun
Jamun, or Indian blackberry, is excellent for blood sugar control. It contains compounds like jamboline that help slow glucose release. Its low GI of 25 and high fibre content make it perfect for diabetics. Eat a handful of fresh jamun as a mid-morning snack or add to smoothies.
Guava
Guava is packed with vitamin C and fibre, which help control blood sugar levels. Its low GI 12-24 ensures it does not spike insulin. Have it raw with a pinch of black salt, or chop it into salads for a tangy twist.
Apple
Apples has a glycemic index of 36-40 percent and naturally are rich in pectin and polyphenols, which help regulate blood sugar. They’re easy to carry and eat on the go. Have one small apple with the peel in the evening or pair with a spoon of peanut butter for a satisfying snack.
Pear
Pears are high in soluble fibre and antioxidants. Their low GI of 33 percent, which ensures a slow release of glucose. Enjoy a chilled pear as part of breakfast or bake with cinnamon for a warm diabetic-friendly dessert.
Pomegranate
With a glycemic index of 35 and high antioxidants, fruits like Pomegranate are loaded with punicalagin and anthocyanins, pomegranates help reduce oxidative stress and ensure better blood sugar management. Drink a small glass of fresh pomegranate juice or sprinkle the arils over a bowl of curd.
Berries
Strawberries, blueberries, and blackberries are all low GI and have about 25-40 glycemic index, but their high fiber and high anthocyanins antioxidants help improve insulin sensitivity. Add them to oats, smoothies, or eat them with Greek yogurt for a healthy treat.
Papaya
Papaya has a GI index of 60 and high fiber makes it a great choice for diabetics, this is because papaya’s low glycemic load (GL) and high fiber makes it safe to consume in moderation. Just add a small bowl in the morning or blend with curd to make a refreshing lassi.
Orange
With a glycemic index of 40-45 eating whole oranges are great for diabetics due to their vitamin C and fibre content. Have one orange as an evening snack or use slices in salads for a zesty flavour.
How to add them to the diet
To safely add these fruits to a diabetic diet, choose fresh, whole fruits over juices or canned varieties. Stick to small portions like 1 medium fruit or ½ cup berries, and pair them with protein or healthy fats like curd, nuts, or seeds to reduce sugar spikes. Spread fruit intake throughout the day and avoid eating them on an empty stomach to maintain stable blood sugar levels.
Jamun
Jamun, or Indian blackberry, is excellent for blood sugar control. It contains compounds like jamboline that help slow glucose release. Its low GI of 25 and high fibre content make it perfect for diabetics. Eat a handful of fresh jamun as a mid-morning snack or add to smoothies.
Guava
Guava is packed with vitamin C and fibre, which help control blood sugar levels. Its low GI 12-24 ensures it does not spike insulin. Have it raw with a pinch of black salt, or chop it into salads for a tangy twist.
Apple
Apples has a glycemic index of 36-40 percent and naturally are rich in pectin and polyphenols, which help regulate blood sugar. They’re easy to carry and eat on the go. Have one small apple with the peel in the evening or pair with a spoon of peanut butter for a satisfying snack.
Pear
Pears are high in soluble fibre and antioxidants. Their low GI of 33 percent, which ensures a slow release of glucose. Enjoy a chilled pear as part of breakfast or bake with cinnamon for a warm diabetic-friendly dessert.
Pomegranate
With a glycemic index of 35 and high antioxidants, fruits like Pomegranate are loaded with punicalagin and anthocyanins, pomegranates help reduce oxidative stress and ensure better blood sugar management. Drink a small glass of fresh pomegranate juice or sprinkle the arils over a bowl of curd.
Berries
Strawberries, blueberries, and blackberries are all low GI and have about 25-40 glycemic index, but their high fiber and high anthocyanins antioxidants help improve insulin sensitivity. Add them to oats, smoothies, or eat them with Greek yogurt for a healthy treat.
Papaya
Papaya has a GI index of 60 and high fiber makes it a great choice for diabetics, this is because papaya’s low glycemic load (GL) and high fiber makes it safe to consume in moderation. Just add a small bowl in the morning or blend with curd to make a refreshing lassi.
Orange
With a glycemic index of 40-45 eating whole oranges are great for diabetics due to their vitamin C and fibre content. Have one orange as an evening snack or use slices in salads for a zesty flavour.
How to add them to the diet
To safely add these fruits to a diabetic diet, choose fresh, whole fruits over juices or canned varieties. Stick to small portions like 1 medium fruit or ½ cup berries, and pair them with protein or healthy fats like curd, nuts, or seeds to reduce sugar spikes. Spread fruit intake throughout the day and avoid eating them on an empty stomach to maintain stable blood sugar levels.
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