Diet and Nutrition

Fruit for Diabetics: The Controversy

Watch for the glycemic index of certain fruits and foods

Another way to choose high-carbohydrate fruits and foods is to check their glycemic index (GI). The GI determines the food ranking on a 1 to 100 scale. The score indicates how quickly these foods raise the levels of your blood sugar.

Foods with a low GI are the best options if you want to control your blood sugar levels. However, foods with a high GI are absorbed faster as compared to foods with a low or medium GI.

Most fruits have a low GI because of their fiber content and fructose. Meantime, when eating vegetables, avoid starchy ones such as grains and potatoes because they have a higher GI, and they are rapidly digested.

Here is a list of fruits based on their GI index, based on a report by the U.S. Department of Agriculture:

Fruits with Low GI (GI less than 55)

Apples, avocados, bananas, berries, cherries, grapefruit, grapes, kiwi fruit, nectarines, orange, peaches, pears, plums, strawberries, etc.

Fruits with Medium GI (GI of 56 to 69)

Honeydew melon, figs, papayas, pineapples, etc.

Fruits with High GI (GI Index of 70 or greater)

Dates, watermelon, etc.