7 Best Fruits with Low Glycemic Index for Diabetics

Understanding Glycemic Index (GI)

The Glycemic Index (GI) measures how quickly food-related carbohydrates affect blood sugar levels. Low GI means glucose breaks down slowly, thus causing the blood sugars to rise slowly, while high GI foods cause rapid spikes, posing challenges for diabetes management. Although non-carb items like oils, fats, and meats lack a GI, they can still influence blood sugar in individuals with diabetes.

7 Fruits with Low Glycemic Index

Including all types of fruits in a diabetes-friendly diet is possible, but prioritising fruits with a low glycemic index could be a favourable option for maintaining stable blood sugar levels.

Here are some suggestions of fruits low in GI index value:

Apple

Apples are a hearty choice for a crunchy and sweet snack and have several health benefits. They are a rich source of dietary fibre, and with low GI value, they help regulate blood sugar levels.

A medium-sized apple contains:

• Carbohydrates: 25.1 grams, including 18.9 grams of natural sugar
• Fibre: 4.8 grams.
• Calories: Approximately 94.6.
• Essential nutrients include potassium, vitamin C, specific B vitamins, and diverse antioxidants.

Pro-tip: The nutritional content of apples may vary depending on the specific variety.

Cherries

Cherries are a nutritious fruit with notable benefits for your health. They are rich in potassium and antioxidants, known to strengthen your immune system.

A cup of cherries with their pits intact offers the following nutritional components.

• Carbohydrates: Approximately 22.1 grams, of which about 17.7 grams is natural sugar
• Calories: Approximately 86.9 calories per cup
• Dietary Fibre: A notable 2.9 grams.
• Essential Vitamins: Vitamins B, C, and K

Pro-Tip: While cherries have a short growing season, you can still enjoy their goodness by opting for frozen cherries without added sugar.

Grapefruit

Grapefruit is rich in vitamin C. A half of a grapefruit offers:

• Carbohydrates: 10.7 grams
• Calories: 43.7

It houses essential nutrients such as calcium, folate, and vitamin A

Pro-Tip: If you're on any prescription medications, it's advisable to consult your doctor before consuming grapefruit or grapefruit juice, as they can potentially interact with your medicines.

Oranges

Oranges can be a great addition to your diet because of their rich vitamin C content and low glycemic index (GI) value.

They are available in wide varieties. But, a typical orange weighing about 154 grams provides the following nutritional information:

• Carbohydrates: 18.2 grams, including 13.8 grams of sugar
• Fibre: 3.4 grams
• Calories: 77
• Vitamin C: 87 milligrams

It comprises essential minerals like calcium, magnesium, phosphorus, and potassium alongside Vitamin A and an array of antioxidants.

Pro-Tip: Choosing whole oranges over orange juice is wise, as they are less likely to cause rapid spikes in blood sugar.

Plums

Plums are known as prunes and are available in fresh and dried plums.

A single fresh plum weighing 66 grams provides the following nutritional content:

• Carbohydrates: 7.5 grams, with 6.5 grams being sugar
• Fibre: 0.9 grams
• Calories: 30.4
• Essential minerals such as potassium and magnesium
• Vitamins C, A, and specific B vitamins

Pro-Tip: Prunes are essentially dried plums with their water content removed. They are slightly higher in carbs for their weight and have a higher GI value. 

If you're considering prune juice, check the sugar and carbohydrate levels on the label to make an informed choice.

Strawberries

Strawberries are a nutritious choice for low glycemic index (GI) foods. Strawberries are a good source of vitamin C, dietary fibre, and antioxidants, offering numerous health benefits.

A half-cup of strawberries, which weighs approximately 75 grams, provides the following nutritional content:

• Carbohydrates: About 11.4 grams, with 8.0 grams of that being sugar
• Fibre: Approximately 2.7 grams.
• Calories: Roughly 52.5 calories.
• Vitamin C: A generous 84 milligrams.

Pro-Tip: Enjoy strawberries as a wholesome snack or as a delectable dessert. You can also pair them with Greek yoghurt for a tasty combination or incorporate them into your favourite smoothie recipes.

Grapes

Grapes are a nutritious fruit with a low glycemic index (GI) and a wealth of antioxidants. These antioxidants can help reduce inflammation, support gut health, and lower the risk of cardiovascular disease.

A half-cup of grapes, weighing approximately 75 grams, contains the following:

• Carbohydrates: 13.6 grams, of which 11.6 grams is sugar
• Dietary Fibre: 0.7 grams
• Calories: 51.8
• Essential minerals like calcium, potassium, and magnesium

Pro-Tip: Dried grapes or raisins have a medium GI value. 

While raisins can serve as a healthy snack, consuming them in moderation is essential due to their relatively high carbohydrate and calorie content. 

How Can You Incorporate Low GI Fruits into Your Diet?

When deciding which delicious fruit to munch on, consider those low in glycemic index.

And remember the carb rule - teaming up your fruit with a sidekick of protein, like ½ cup of Greek yoghurt, a spoonful of peanut butter, or an ounce of cheese. 

Studies have shown that having protein with your fruit and other carbs can slow digestion, help you feel full for longer, and keep your blood sugar levels in check.

Listed below are some practical ways to incorporate low-glycemic fruits into your diet:

Chia Seed Pudding

Combine low-glycemic fruits like blueberries or raspberries with chia seeds and almond milk for a nutritious and satisfying dessert.

Homemade Energy Bars

Make homemade energy bars with low-glycemic fruits, nuts, and seeds. It's an excellent option for a quick, healthy snack.

Seasonal Fruit Salad

Prepare a colourful salad with fresh, low glycemic fruits, and maybe a drizzle of honey or a sprinkle of cinnamon for added flavour.

Greek Yoghurt Parfait

Top plain Greek yoghurt with slices of low-glycemic fruits such as peaches, pears, or plums are a great addition. Add a sprinkle of nuts or seeds for texture and flavour.

Snack on Fresh Fruit

Keep a bowl of low-glycemic fruits like berries, cherries, or apples on your kitchen counter or desk. When you have those hunger cravings, reach for these instead of high-sugar options.

Fruit Toppings

Add slices of low glycemic fruits to your morning cereal, oatmeal, or even whole grain pancakes.

The Final Thoughts

Despite what you may have heard, fruit can be a part of a healthy diet, even if you have diabetes, but you should be mindful about the amount and type of fruit you eat. 

Remember, the key is to include fruits that are low in the glycemic index as they have less of an effect on blood sugar levels. Examples include berries, some citrus fruits like grapefruit, and apples.

Pro-Tip: It is best to pair fruit with protein to prevent blood sugar spikes.