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Which Fruits Can Help Control Blood Sugar Levels ?
Several fruits can be beneficial for controlling blood sugar levels, especially for individuals with diabetes. Choosing fruits with a lower glycemic index (GI) is important, indicating how quickly a food raises blood sugar levels. Here are some fruits that are generally considered to have a softer impact on blood sugar:
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Understanding Glycemic Index (GI)
The glycemic index (GI) is a measure that ranks carbohydrates in foods based on how quickly they raise blood sugar levels. Foods with a high GI are rapidly digested and cause a rapid spike in blood sugar, while those with a low GI are digested more slowly, leading to a gradual rise in blood sugar levels.
Here is a list of fruits that help control blood sugar levels.:
- Berries
- Apples
- Pears
- Citrus Fruits
- Kiwi
- Cherries
- Plums
- Peaches
- Grapes
- Avocado
- Apricots
- Guava
- Melons
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Berries (e.g., strawberries, blueberries, raspberries)
Berries like strawberries, blueberries, raspberries, and blackberries are low in sugar and fibre. The fibre content slows down the digestion of carbohydrates and helps prevent rapid spikes in blood sugar levels. Additionally, berries are rich in antioxidants, such as anthocyanins, which may enhance insulin sensitivity and reduce inflammation.
Apples
Apples are a good source of soluble fibre, particularly pectin. Soluble fibre helps regulate blood sugar by slowing glucose absorption and improving insulin sensitivity. Antioxidants in apples also contribute to their potential blood sugar-regulating effects.
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Pears
Pears are another excellent source of soluble fibre. The fibre helps slow down the digestion of sugars, preventing rapid spikes in blood sugar. Pears also provide vitamins, minerals, and antioxidants that support overall health.
Citrus Fruits (e.g., oranges, grapefruits)
Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C and soluble fibre. The fibre in citrus fruits helps stabilize blood sugar levels by slowing down carbohydrate absorption. Vitamin C may also have a positive impact on insulin sensitivity.
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Kiwi
Kiwi is a low-glycemic fruit containing soluble and insoluble fibre. The fibre content assists in regulating blood sugar levels by moderating glucose absorption. Additionally, kiwi is rich in vitamin C and other antioxidants.
Cherries
Cherries contain compounds called anthocyanins, which have been linked to improved insulin sensitivity and reduced inflammation. These properties can aid in controlling blood sugar levels.
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Plums
Like other stone fruits, they contain dietary fibre that helps manage blood sugar spikes. They also provide vitamins and antioxidants that contribute to their potential health benefits.
