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The glycemic index measures how fast carbs are absorbed into the bloodstream as glucose (blood sugar). People with Diabetes have problem in making use of sugar because their pancreas doesn't produce insulin properly. If Diabetics want to maintain normal blood sugar levels, there are some high glycemic fruits that they need to be careful with.
Healthy low glycemic fruits are high in nutrition and easily support normal blood sugar levels.
For people with Diabetics, eating high glycemic fruits can cause blood sugar levels to rise too rapidly making your pancreas have to work too hard.
Both high and low glycemic fruits offer highly nutritious vitamins, minerals, carotenoids, flavonoids and fiber. You will need to know, to maintain normal blood sugar levels it will be based on the type of fruit and when and how you eat it.
Take bananas as an example. An under ripe banana is a low glycemic fruit, whereas a very ripe banana has a higher glycemic fruit.
You also need to consider the size of the fruit and when you eat it.
Eating a large quantity of fruit on an empty stomach, even if it's low glycemic, can raise your blood sugar levels above a normal reading. So even if you will need to count the amount of fruit and sugar you eat from fruits so as not to raise blood sugar levels.
Low glycemic index fruits
Low glycemic fruits rank, on average, below 50 in the glycemic index (GI) chart below. Medium GI foods rank from 50 to 70. And high GI foods are those ranking above 70.
The following will list some of the low glycemic fruits for your referance:
LOW GLYCEMIC FRUITS AVERAGE GI KNOWN RANGE
Cherries 22 21-23
Grapefruits 25 24-26
Prunes 29 29
Dried Apricots 31 30-32
Plums 31 24-52
Apples 34 28-44
Peaches 35 28-49
Apricots 36 30-48
Pears 41 33-42
Grapes 44 43-49
