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What fruits do diabetics eat |What kind of fruits can diabetics eat?
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Now is the season of juicy fruit. Fruits like mango, blackberry, jackfruit, litchi, watermelon, pineapple etc. are in the market. But diabetics can’t eat these wholeheartedly, for fear of high blood sugar. Are all kinds of fruits really forbidden for them?
How much blood sugar rises in a food depends on its glycemic index and glycemic load. If the glycemic index is above 60, it is high, if it is below 55, it is low. The higher the glycemic index, the higher the blood sugar. Again glycemic load is higher than 20, lower than 11. So let’s see what is the level of glycemic index and glycemic load in our seasonal fruits.
The glycemic load of mango is about 7 in 120 grams. And the glycemic index varies by species, but in most cases between 55 and 60. In other words, mango falls in moderate levels. Although mango is sweet due to its high fiber content, it does not raise sugars quickly. Even then you have to eat by calculation. However, the glycemic index of dates is high and the load is high, 16. Dates should not be eaten more than once at the end of the day. However, dates are an excellent source of iron and other minerals. One or two dates provide a lot of energy in Ramadan. Watermelon also has a much higher glycemic index, above 60. But it has a lot of water, which fills the dehydration of the human body in summer. Pineapple also has a medium to high glycemic index of 57. Jackfruit can raise sugars quite well; Its glycemic index is above 8. However, jackfruit also has a lot of fiber.
Most fruits contain essential nutrients, such as vitamins, antioxidants, minerals, and fiber, in addition to sugars. So it is not right to exclude fruits from the food list. However, like any other sugary food, diabetics should eat fruits in certain doses, at certain times. If you want to eat fruit during the fruit season, reduce other sugars (such as rice) if necessary. After eating rice or staple food, do not eat fruit and eat at other times, that is, divide the time of taking sugar throughout the day. Do not eat more than one fruit at the same time.
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