Fruits have a number of amazing health benefits including a reduction in the risk of obesity, heart disease, diabetes complications, and stroke.
The fruit is rich in MICRONUTRIENTS, including:-
VITAMINS:– Fruit contains vitamin, including A, B, C, E, and K, A diet rich in vitamins help support the immune system, keep eyes and skin healthy, support bones health and much more.
Water:- Fruit’s water content helps to stay hydrated throughout the day.
PHYTOCHEMICAL:- These compounds are thought to help prevent Parkinson’s disease, Alzheimer’s disease, and certain types of cancer.
The fruit is also rich in soluble fiber that can help lower cholesterol, blood pressure, and can help with weight control.
What is the Glycemic Index ?
Glycemic Index is a rating of food on a scale from 0 to 100.
the source indicates how quickly the food item may raise blood sugar level.
In the GI classification system categorized food as.
Low (less than or equal to 55):-foods breakdown very slowly, directed, absorbed, and metabolized and cause a lower and slower rise in blood glucose level.
Medium (Between 55 to 69):- Food breakdown in moderate time and raises the blood glucose in a set moderation range.
High (More than or equal to 70):– Food breaks down quickly during digestion and results in increased blood sugar levels.
What is the Glycemic Load?
Glycemic Load (GL) account for the amount of carbohydrate in the food and how each gram of carbohydrate in the food raises blood sugar levels in the body
GL is classified as:-
Food that has a low GI and a Low GL, are best for controlling blood sugar levels.
|Low GI foods|
less than 55
|high GI foods|
More than 70
|cherry (20-22 )||kiwi (50-58 )||watermelon (76)|
|berries ( 40-41)||banana ( 42-62)||honeydew melon (70)|
|jamun ( 32-28)||mango (56 )||ripe pineapple (66-70)|
|apple ( 32-28)||over ripe chikoos|
|Guava ( 12-24)||papaya ( 60)|
|Avocado (15 )||jackfruit (50-60)|
|Chikoo ( 27.9-37)||dried cherries (44-56)|
|Raw banana (<30 )||dried cranberries|
|Nectrains (32-40 )||dried figs ( 51)|
|Orange (40 )||dried dates (44-56 )|
|peaches ( 42)||dried raisin (49-64 )|
|pears (38 )||fresh apricot ( 57)|
|plums (24 )||grapes (53-59 )|
|dragon fruit (48-52 )||pineapple ( 59-66)|
|Dried apricot ( 32)|
|Dried Prunes ( 29)|
Glycemic Index = 20-22
Glycemic load = 3-6
cherries are a good source of vitamin C, potassium, calcium, magnesium, iron, and folate.
high in potassium and packed with antioxidants, help to improve the immune system.
They prevent the gout, lower the risk of cancer and aids heart health.
Along with antioxidants and anti-inflammatory properties, cherries help in reduction of muscle soreness.
the Flavonoid and anthocyanin in dark color cherries, help protect the brain from oxidative damage and support memories system.
Glycemic Index :- 40-41
Glycemic Load :- 3
fresh strawberries, blueberries, blackberries, and raspberries all have a score below 40
FUN FACT :- one cup of strawberries has more vitamin C than an orange !!!
The raw berries, the key to maintain blood sugar is to use portion control.
For diabetes, the key to maintain blood sugar is to use portion control.
Due to the low-carbohydrate density, one can safety enjoy:
-1 +1/4-cup serving of strawberries, 3/4 cup of blueberries
-3/4 cup of blackberries, 1 cup of raspberries.
Glycemic Index = 25
Glycemic Load = 5-15
The fruit pulp and bark are rich in vitamins, antioxidants, and have a low GI value.
Jamun has a low glycemic index and reduces symptoms such as frequent urination
it is 82% water and 14.5 % carbohydrate. it contains no sucrose and has a hypoglycemic effect that helps reduce blood and urine sugar levels. thus, Jamun is known to improve blood sugar control.
Beside the pulp, the seed of jamun is contain jamboline, which prevents the conversion of starch into sugar and control blood sugar levels, thus beneficial in controlling diabetes.
Glycemic Index = 32-38
Glycemic load = 4.7
An apple is a low GI and GL fruit, it is a diabetic friendly and has low effect on blood.
However consumption of correct portion is must, that is one serving at a time to control blood sugar level.
Apple are also loaded with fiber (gut bacteria loves this) and a good source of vitamin C and have a low glycemic index which makes them a good option for diabetes.
Don’t peel the apples,though the skin are the most nutritious part, full of antioxidant.
Glycemic Index = 12-24
Glycemic load = 1.3-5
Guava has a higher concentration of lycopene-an antioxidant that fights prostate cancer.
For Diabetes, eating guava can reduce the sugar absorption in the blood.
it is rich in dietary fiber, thus helps ease constipation and can even lower the chance of developing type 2- diabetes
Guava also improves circulation and boost brain function.
High in potassium, it help regulates blood pressure.
It is rich in the antioxidant Vitamin C, which can prevent cell damage and lower your cancer risk.
Glycemic Index = 15
Glycemic load = 4.2
Avocado is packed vitamins, nutrients, and heart-healthy fats.
The fat present in avocados is the good kind of fat that benefits people with type 2 diabetes.
its is good of fiber
Glycemic Index = 32
Glycemic load = 9
Apricot are low in calories and fat while an excellent source of Vitamin A,C and E.
It is having one fourth of the daily copper requirement.
it contain numerous antioxidants, mostly flavonoids. They help protect the body from oxidative stress linked to many chronic diseases.
They are an excellent source of beta carotene, lutein, zeaxanthin, which helps protect the eyes.
Glycemic Index = 29
Glycemic load = 9-10
This low glycemic index is due to the high fiber content.
The high fiber content of prunes help with regulation of bowel habits.
It have an extraordinary amount of antioxidant than any other fruit.
Prunes provide B vitamin, niacin, riboflavin, vitamin B-6, folate, vitamin A and Vitamin C.
Medium GI Fruits
Glycemic Index = 59-66
Glycemic load = 6
Pineapple is a great source of vitamin C and manganese, and a decent source of B vitamin, vitamin A and fiber.
Factors contributing to glycemic index in food are: fat, fiber, processing, ripeness, cooking method, variety
due to fiber content and low GL load, whole fresh pineapple is safe and can be consumed.
Glycemic Index = 56
Glycemic load = 18.6
Mangoes are a sweet fruit with high levels of natural sugar.
They also contain fiber and a huge variety of vitamins and minerals, including vitamins C, A, E, and K, and a range of vitamin Bs.
Additionally, it provides Polyphenols, triterpene, and lupeol; Compounds having antioxidant and anti-inflammatory properties.
Glycemic Index = 44-56
Glycemic load = 18
Dates have a low GI, which means they are less likely to spike the blood sugar levels.
dates boast an nutrient profile but are quite sweet.
They are packed with fiber, which helps the body absorb its sugars more slowly.
when eaten in moderation, they are a safe and healthy choice for people with diabetes.
It have a medium GL, which means that 1 or 2 fruits at a time are a good choice.
Glycemic Index = 51
Glycemic load = 2
Dried figs have a higher concentration of carbohydrates, mostly in the form of sugar, than fresh figs.
The water content of fresh fruits helps to create a sense of fullness after eating.
Equivalent serving of dried fruits may not satisfy ones’s appetite as effectively.
therefore it is recommended to eat fresh fruit then dried, and dried should always be eaten less in number compared to fresh.
Glycemic Index = 49-64
Glycemic load = 18-27
The glycemic load of a 1-ounce (30 gram) serving of raisins is about 27, which is considered high.
raisins contain iron, vitamin B6, Vitamin C, magnesium, potassium, and calcium.
It is a good source of anti-oxidant and may help lower the risk of heart disease.
It is also support gut microbe and provide quick energy.
The Nutrients in raisins like oleanolic acid, and linolenic acid have antimicrobial properties that can fight the bacteria that cause dental problem such as cavities and gum disease, thus improves dental health.