How Does the Glycemic Index of Fruits Affect Diabetes?

The glycemic index (GI) of fruits indicates how quickly they raise blood sugar. Fruits with a high GI can cause rapid blood sugar spikes, while those with a low GI have a slower, more controlled effect, which is better for diabetes management. For instance, mangoes and bananas have a higher GI compared to fruits like jamun (blackberries) or amrud (guavas).

How Can I Incorporate Fruits into My Meals Without Affecting Blood Sugar Levels?

Choose low-GI fruits like Indian blackberries (Jamun), guavas, and apples. Pair fruits with proteins or healthy fats such as nuts or yoghurt, and consider the portion size to balance the meal. For example, adding nuts to a small serving of chopped apples can make a balanced snack.

Is Fruit Juice a Good Choice for People with Diabetes?

Fruit juice, even without added sugar, is concentrated in natural sugars and can rapidly increase blood sugar levels. It's generally better to consume whole fruits, like jamun, guava or apple, as they contain more fiber. But be mindful of the portion sizes, and consume in moderation.

How Can I Manage My Sweet Cravings with Diabetes?

Opt for fruits with natural sweetness but lower GI, such as seasonal fruits like jamun, guava, or apple. Do not forget to check your blood sugar levels after you consume any fruits.

Should I Consult a Healthcare Professional Before Making Changes to My Diet?

Yes, consulting a healthcare professional is important before making any dietary changes, especially when managing diabetes. They can provide personalised advice considering your specific health needs.

Why Are Fruits Considered Beneficial for Those with Diabetes?

Fruits offer essential vitamins, minerals, and fiber, aiding in overall health and helping to regulate blood sugar levels. For example, guavas and Jamun are rich in fiber and nutrients, making them beneficial for people with diabetes when eaten in moderation. Those fruits which are chewy (guava, apple, pears/nashpati) and are low in sweetness (oranges, sweet lime, baer, strawberry, sehtut (mulberry) should be considered. Consult with a dietitian for specific advice.

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