Good and bad Fruits for a Diabetic Diet

What Is The Glycemic Index?

The glycemic index (GI) is a measure of how quickly a given food increases blood glucose, or blood sugar, in the body. GI has a scale of 0 to 100, with zero being the slowest rate of blood sugar increase and 100 the highest. Pure glucose has the highest GI and has a rating of 100. Only carbohydrates are on the GI scale, and those higher in fiber or fat have a lower GI rating.

Good Fruits for a Diabetic Diet

Eating a low-GI diet can help diabetics keep a handle on their blood sugar. Foods with a rating of 55 or below are considered low-GI. Low-GI fruits include:

• Cherries – GI score: 20
• Grapefruit – GI score: 25
• Dried apricots – GI score: 32
• Pears – GI score: 38
• Apples – GI score: 39
• Oranges – GI score: 40
• Plums – GI score: 40
• Strawberries – GI score: 41
• Peaches – GI score: 42
• Grapes – GI score: 53
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Bad Fruits for a Diabetic Diet

On the other hand, fruits with a high GI score should be limited in a diabetic diet. These fruits include:

• Watermelon – GI score: 72
• Pineapple – GI score: 66
• Cantaloupe – GI score: 65
• Raisins – GI score: 64
• Papaya – GI score: 60

If you do want to indulge in a high-GI fruit, be sure to combine it with another food that is high in fiber. Fiber helps slow the absorption of sugar, reducing spikes in blood sugar levels.