Foods with a low GI help in glycemic control in diabetes and lipid management. Such foods are energy-dense contain high amounts of sugars or undesirable fats that will reduce glycemic response.
Apple, cantaloupe, strawberries, and blueberries are the recommended fruits by American Diabetes Association.
Ayurveda recommends the following fruits- Eugenia jambolana (common name- java plum or black plum), Borassus flabellfer (common name – toddy palm or wine palm), Embilica officinalis (common name- Indian gooseberry), pomegranate, and Disospyrus malabarica (common name – Malabar ebony).
TCM recommends fruits like crab apple, guava, plum strawberry, and mulberry.
Bananas, sweet potatoes, raisins have a glycemic index of 56 to 69. These are medium glycemic foods. Watermelon is 70 on the glycemic index putting the fruit in the high-glycemic category. People with diabetes best avoid this fruit.
High glycemic foods cause a spike in blood sugar levels. A person with diabetes has impaired insulin availability, or their cells are insulin resistant. They are unable to metabolize the high blood sugar that becomes available after consuming high glycemic index foods.
On the other hand, bananas, apples, grapes, and oranges (raw) all are in the medium Glycemic Index category, with values being 47, 40, 43, and 48, respectively.
Additional reading:
- Natural Solutions for Diabetes
- Natural Solutions for Obesity
- Nutrition facts- a guide to good health