It’s a well known fact that fruits make for a delicious way to satisfy hunger and meet daily nutritional needs. However, if you are diabetic, you would have been warned against the consumption of fruits because most of them contain sugar.
So, should you avoid fruits altogether? According to the American Diabetes Association (ADA), a diabetic person may eat any fruit – anything that he/she isn’t allergic to. The amount of fruit consumed and the frequency of consuming them need to be regulated with respect to their glycemic index (GI) and glycemic load (GL).
What is Glycemic Load?
Glycemic Load (GL) is a food rating which indicates the level of carbohydrates found in a particular food. When it comes to fruits in particular, it is advised that only those with a low GL level must be consumed by persons with diabetes where:
- Low GL – GL level of 10 or less
- Medium GL – GL level between 11 to 19
- High GL – GL level of 20 or more
What is the Glycemic Index?
Glycemic Index (GI) is a food rating which indicates, on a scale of 1 to 100, how quickly the carbohydrate in the food raises blood sugar levels. In other words, the carbohydrate content in high GI foods are absorbed faster by the blood than medium or low GI foods where:
- Low GI – GI level under 55
- Medium GI – GI level between 56 and 69
- High GI – GI level of 70 and above
Therefore, a person with diabetes can safely consume food – including fruits – that have are low in GI while fruits with medium and high levels of GI can be consumed in moderation, provided they are low in GL.
The following is a helpful categorisation of fruits based on their GI/GL levels:
Low GI Fruits: Fruits that have GI levels under 55 include apples, avocados, bananas, berries, cherries, grapefruit, grapes, kiwi fruit, nectarines, orange, peaches, pears, plums and strawberries.
Medium GI Fruits with Low GL: Fruits that have GI levels between 56 and 69 and low GL levels include honeydew melon, figs, papayas and pineapples.
High GI Fruits with Low GL: Fruits that have GI levels higher than 70 include dates and watermelon.
If you are diabetic, REMEMBER:
- While it is alright to consume fruits based on the above given GI/GL levels, you must consult and inform your doctor before you include any fruit in your diet.
- Avoid fruit juices and canned fruits as they may contain added sugar
- Avoid fruit blends like smoothies that will not only have a higher sugar content but will also be absorbed more rapidly by the body
- Restrict the use of processed foods to a bare minimum or avoid them completely as your body absorbs these more rapidly than others
References
- http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html
- https://www.medicalnewstoday.com/articles/311220.php
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478
- https://www.gisymbol.com/what-about-glycemic-load/
