5 Fruits With Low Glikemic Index That Are Safe For Diabetics

Illustration of fruit with low glycemic index that is safe for diabetics (Freepic)

YOGYAKARTA - For people with diabetes, choosing fruit can be a challenge. Not all fruits have the same effect on blood sugar levels. The good news is, there are many fruits that contain a low glycemic index, meaning the fruit does not cause a rapid jump in blood sugar. Here are some choices of fruit that are not only delicious, but also safe and healthy for diabetics.

Berry fruits, such as strawberries, blueberries, raspberry, and blackberries, are known as an intelligent choice for diabetics. With a glycemic index between 20 and 40, this type of fruit is classified as low in the glycemic index and has high fiber content.

It should be understood, fiber helps slow sugar absorption into the blood, so that sugar levels remain stable. In addition, berries are also rich in antioxidants such as anthocyanin which has been shown to support insulin sensitivity. You can enjoy it as a snack, a mixture of low-fat yogurt, or healthy foammeal topping.

Although technically not a sweet fruit, avocado is a low-carb fruit that is very good for diabetics. The glycemic index is very low and the fiber content is high, helping to slow down the digestive process of sugar. The avocado also contains single unsaturated fats that support heart health and stabilize glucose levels. Consumption of avocado can provide a feeling of fullness longer, so that it is good for weight control. You can enjoy it as an olesan of wheat bread or mixed in salads.

There are various types of oranges, including Balinese oranges, which are good sources of vitamin C and have a low glycemic index, around 2543. The soluble fiber content in this fruit helps slow the absorption of glucose into the blood.

Oranges also contain Hesperidin compounds, which are thought to have benefits in increasing insulin sensitivity, reported by Health, Wednesday, July 23. Even though it tastes sweet, whole oranges are much safer than packaging orange juice which is usually high in sugar. Make sure you eat it whole, not in the form of juice.

Apples are a fruit that is easy to find and practically consumed at any time. The glycemic index ranges from 32 to 39, is low, and does not cause a drastic spike in blood sugar. Pektin fiber in apples, especially on its skin, is very good for keeping blood sugar levels stable. Apples also contain vitamins C, potassium, and antioxidants that support overall body function. Combinate apples with a little sugar-free peanut jam as a healthy snack.

Ceri is a small fruit that has a very low glycemic index, around 22. This fruit is rich in antioxidants and polyphenolic compounds that can help reduce oxidative stress and increase blood sugar control. In addition, cherries also have a good natural anti-inflammatory content for diabetics who experience metabolic complications.

Ceri can be enjoyed in fresh form, frozen without sugar, or even used as a topping on healthy desserts. Avoid canned cherries that contain additional pluses.

As long as the right portion and way of consumption, diabetics can still enjoy the fruit safely. It is recommended to choose whole fruit, not juice or fruit in a can that often contains additional sugar. Combination of fruit with protein or healthy fatty foods, such as yogurt, nuts, or low-fat cheese to slow down the absorption of glucose. Don't forget to spread the consumption of fruit throughout the day, not in large quantities at once. With this strategy, the fruit can still be part of a healthy diet for diabetics.