Fruits and Diabetes: Secrets to Healthy Blood Sugar Management

Fruits and diabetes, Fruits play an essential role in a healthy diet for people with diabetes. However, since natural sugars in fruits can affect blood sugar levels, it is crucial to make the right choices and consume them properly. This article introduces five low-GI fruits readily available in Korea and tips for consuming fruits wisely.

What is the Glycemic Index (GI)?

The Glycemic Index (GI) measures how quickly a food raises blood sugar levels. Low-GI foods cause a gradual rise in blood sugar, making them more suitable for people with diabetes. Low-GI fruits are particularly helpful in managing healthy blood sugar levels.

Five Low-GI Fruits Easily Found in Korea

1. Blueberries
   • Features: Rich in antioxidants and fiber, blueberries help moderate blood sugar spikes.
   • GI: About 53
2. Apples
   • Features: The pectin in apples slows digestion and helps control blood sugar levels.
   • GI: About 39
3. Grapefruit
   • Features: High in vitamin C and has a minimal effect on blood sugar levels.
   • GI: About 25
4. Kiwi
   • Features: Contains dietary fiber and vitamin C, aiding blood sugar control.
   • GI: About 50
5. Pears
   • Features: High in fiber, which helps stabilize blood sugar levels.
   • GI: About 38

Tips for Consuming Fruits

1. Control Portions
   Consume fruits once or twice a day, limiting each serving to about the size of your palm.
2. Choose Fresh Fruits
   Avoid dried fruits or fruit juices, as they can have higher sugar content and may cause blood sugar spikes. Opt for fresh fruits instead.
3. Pair with Other Foods
   Combine fruits with nuts or proteins to mitigate blood sugar responses.
4. Refer to GI
   Select low-GI fruits to minimize blood sugar increases.
5. Monitor Blood Sugar
   Track blood sugar changes after eating fruits to determine the best portion size for your body.

Fruits and diabetes, Conclusion

Even people with diabetes can enjoy fruits while maintaining a healthy lifestyle by choosing the right fruits and following smart consumption practices. Add the low-GI fruits listed above to your diet and apply the tips shared here to manage your blood sugar effectively.

---

The Connection Between Diabetes and Cancer