Health–(Specail Corrspondent/Webdeesk)-While many fruits contain natural sugars, some varieties provide both flavor and essential nutrients without significantly raising blood glucose levels. Health experts advise diabetics to choose fruits with a low glycemic index (GI)—a measure of how quickly a food affects blood sugar.
Here are eight fruits that are not only delicious but also considered safe for diabetics to enjoy in moderation.
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1. Blackberries (GI 41): High in fiber and antioxidants, blackberries are low in sugar and ideal for blood sugar management.
2. Kiwi (GI 36): Especially healthy when eaten with the skin, kiwis are rich in fibre and vitamin C.
3. Peaches (GI 38): Their fiber slows sugar absorption, making peaches a safe treat in moderation.
4. Pineapple (GI 40): Best consumed whole—not juiced—to retain fiber and avoid blood sugar spikes.
5. Watermelon (GI 42): Hydrating and vitamin-rich, watermelon is safe when eaten in small portions.
6. Cherries (GI 53): Containing antioxidants and brain-boosting compounds, cherries can be enjoyed in limited quantities.
7. Grapefruit (GI 20): This low-GI fruit may help with insulin sensitivity and inflammation control.
8. Papaya (GI 72): Though high on the GI scale, papaya’s low sugar content makes it acceptable in very small servings.
The Bottom Line:
“Portion control is key,” says Dr. Khalid Mansoor, endocrinologist. “Even healthy fruits can raise glucose levels if overconsumed. Pairing fruits with protein or fats can further stabilize blood sugar.”
Smart choices and mindful eating can help diabetics enjoy fruits while keeping their health goals on track.
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