Low Glycemic Fruits for Diabetes
Low Glycemic Fruits for Diabetic Seniors
When it comes to managing diabetes, one of the most important factors to consider is glucose levels. A low glycemic diet helps reduce the amount of glucose in the blood and can help to prevent diabetes complications.
Diabetes could start at any age. But for seniors, it is an important issue because the disease could interfere with their quality of life and health.
We will focus on low glycemic fruits for diabetes which are especially beneficial for seniors.
What is Glycemic Index (GI)?
GI is a scale that ranks foods according to the degree of blood glucose levels. Foods with low GI values raise blood sugar slowly, while those high glycemic index values cause rapid increases.
Diabetic seniors need to know this because diabetic people tend to have difficulty controlling their blood glucose levels. Besides, they could experience health problems, such as cardiovascular disease and nerve damage, if their blood sugar is not well managed.
Glycemic index values range from 10 to 110, 55 or below is the GI rated as low.
What is Glycemic Load (GL)?
GL is a measure of how much a food affects blood sugar levels. It includes both the GI and the number of carbohydrates in a portion of serving food.
A GL signifies that glycemic response is low for the foods consumed.
Glycemic load values range from 0 to 20. The fruits with low GL values should range between 0 and 10.
What is the importance of fiber in fruits?
Fiber is a nutrient that can help prevent diabetes complications such as cardiovascular disease and cancer.
Fruits rich in fiber could be included in the daily diet for diabetic seniors since it is a carbohydrate found naturally in fruits. The presence of fiber does not allow blood glucose levels to spike.
The recommended intake of fiber for adults is 15 grams per day.
We will talk about five low glycemic fruits for diabetic seniors. You will see a chart with the GI, GL, and fiber values in fruits at the end of this article.
Top 5 low glycemic fruits for diabetes
Here are some fruits with low GI, and low GL, according to the nutritional information in the Encyclopedia of Medicine of the Instituto Químico Biológico (IQB). The nutritional value of each fruit is taken per 100 grams serving.
Avocado
Avocado is a fruit with a low glycemic index and low glycemic load. It has 3.3 grams of dietary fiber per serving.
One-half cup of avocado has a GI value of 4 and a GL of 0.2. Avocados are also a good source of vitamin E, folic acid, and potassium.
Raspberries
One low glycemic raspberry with a low glycemic load of 2 has a low value in low glycemic index with 40. Raspberries are an excellent source of fiber; it has 6.5 grams per serving. They are low in fat and low in sodium.
Blueberries
One low glycemic blueberry with a low glycemic load of 1 has a low value in a low glycemic index of 15. However, blueberries provide little dietary fiber. But they are good sources of vitamin B6 and manganese.
Strawberries
One cup of low glycemic strawberries has a low value in low glycemic index with 40. It also has a low load of 1.1, and it has 6 grams of fiber per serving.
This low glycemic fruit is also a good source of vitamin C.
Apple
Apples have a low GL of 4.5 and a low GI value of 38.
It has 2.4 grams of fiber per serving. Low glycemic apples are good sources of vitamin C and minerals such as calcium, magnesium, iron, potassium, and copper.
What is a healthier way to eat fruits?
You already know the fruits that your older adult with diabetes can eat. However, you need to keep in mind the portions of each fruit. Here are some examples:
– Top low glycemic breakfast choices with a 100-gram serving between strawberries, blueberries, and apple slices.
– Combine half of an avocado with tuna to make a low GI lunch salad.
– Top low glycemic dinner choices with a 100-gram serving of fruits rich in fiber, such as raspberries.
NUTRITIONAL INFORMATION
|
Glycemic Index |
Glycemic Load |
Fiber |
|
| Avocado |
4 |
0.2 |
3.3 |
| Raspberries |
40 |
2 |
6.5 |
|
Blueberries |
15 | 1 |
0.0 |
| Strawberries |
40 |
1.1 |
2.2 |
| Apple |
38 |
4.5 |
2.4 |
We hope this article has been helpful. Insignia Senior Living is concerned about the well-being and good health of seniors.
References
L.M. (2021, December 3). The Best Fruits for Seniors with Diabetes. Retrieved December 27, 2021, from https://livingmaples.com/mag/fruits-for-seniors-with-diabetes/
H. (2017, August 18). 10 Low-Glycemic Fruits for Diabetes. Retrieved December 27, 2021, from https://www.healthline.com/health/diabetes/low-glycemic-fruits-for-diabetes
Ratini. M. (2020, February 21). Diabetes and Fruits. Retrieved December 27, 2021, from https://www.webmd.com/diabetes/fruit-diabetes
B.H. (2021, January 8). 10 Low Glycemic Fruits for Diabetes Management. Retrieved December 27, 2021, from https://www.byramhealthcare.com/blogs/10-low-glycemic-fruits-for-diabetes-management