When you are diabetic, it’s important to be mindful of your food intake and diabetic meal plan. Diabetes is a disease that occurs when your glucose level, also called blood sugar, is too high in your blood. Glucose is your body’s main source of energy. Your body can produce glucose, but glucose also comes from the food you eat.
Insulin is a hormone made by the pancreas that helps glucose get into your cells to be used for energy. If you have diabetes, your body doesn’t make enough—or any—insulin or doesn’t use insulin properly. Glucose then stays in your blood and doesn’t reach your cells.
A well-thought-out diabetic meal plan is essential for those who have little time to prepare their own meals and eat the right ingredients to maintain and improve their physical condition.
Glycemic Index (GI)
The Glycemic Index is a tool used to monitor carb intake. Foods are classified on a scale ranging from low (having a GI of 55 or less), medium (having a GI of 55 to 69), or high (having a GI of 70 or higher). Foods that are high in refined carbs and sugars are more likely to have a high GI, whereas foods that are high in fat, protein, and fiber tend to have a low GI. However, foods that contain no carbs such as meat, fish, nuts, and herbs are not assigned any GI.
While the food itself has a baseline GI, it may change depending on multiple factors. Ripeness, the type of sugar contained in the food, the cooking method, and the amount of processing it’s undergone can all affect the GI.
It’s important to note that the GI is not the same as the Glycemic Load or the GL. The GL factors in how much food has been consumed, as well as the number of carbs in a single serving of food to determine how it may affect blood sugar.
When making a diabetic meal plan, it’s important to pay attention to both the GI and the GL.
Can I Eat Fruit When I am Diabetic?
Yes, fruits can be a very important part of a diabetic meal plan. It’s a common misconception that you are unable to eat fruit with diabetes. While fruits can be high in fructose and potentially raise your blood sugar levels, the nutrients present in the fruits can slow carbohydrate digestion and help manage blood sugar levels.
For instance, fruits high in fiber (a type of complex carbohydrate) are digested more slowly, which is better for blood sugar control. Fruits high in glucose sugar (a type of simple carb) can cause a rapid rise in blood sugar because of how quickly the sugar gets absorbed into your bloodstream.
The two metrics – the glycemic index (GI) and glycemic load (GL) – can help you choose the best fruits for your glucose levels. Fruits with a high GI can cause rapid spikes in blood sugar. Fruits with a low GI are digested more slowly, causing a more gradual rise in blood sugar levels. If you have diabetes, fruits with a lower GI (1 to 55) are considered a better choice than fruits with a medium GI (56 to 69) or a high GI (70 and higher).
Best Fruits for Diabetic Diets
Eating fruits can help you increase your intake of fiber, minerals, and vitamins. It’s recommended to find ones that are lower on the glycemic index and are packed with nutrients. Some good fruits for diabetics include the following.
Berries
Including blueberries, blackberries, raspberries, and strawberries, have a GI range of 28-40 (low). The GL for a ½ cup can depend on the type of berry, but it’s typically between 2 to 7.2, which is categorized as a low glycemic load. Berries are packed with antioxidants like anthocyanins and can help improve insulin sensitivity and lower blood sugar levels after meals.
Cherries
Depending on the serving size, the GI for cherries is about 22 (low), and it’s also considered a low glycemic load fruit, with a GI of about 2.7. Cherries are rich in antioxidants, like anthocyanins, which can help combat a condition when the body has too many free radicals and not enough antioxidants to neutralize them, as well as inflammation – two factors often elevated in people with diabetes.
Apples
According to the American Diabetes Association (ADA), the GI of an apple ranges from 32 to 38 (low). The GL of an apple is about 4.7 (low). Along with their low GI and GL, apples also have high fiber content. The fiber in apples helps slow down how quickly your body absorbs the sugar from the apple, which helps control blood sugar levels. Fiber is highest in the skin of an apple, so be sure to leave the peel on if you want to make the most of the fruit’s benefits!
Oranges and grapefruit
Citrus fruits like grapefruit and oranges offer numerous health benefits, including lowering blood pressure and cholesterol. Oranges have a GI of around 43 (low) and a GL of 4.4 (low), while grapefruit has an even lower GI (25) and a GL of 1.2 for a 1/2 cup of chopped grapefruit.
Citrus fruits are also rich in antioxidants, vitamin C, and flavonoids that are known for their potential cardiovascular benefits, including lowering blood pressure and improving overall heart health, which is crucial for people with diabetes who are at higher risk for heart disease. As a note, grapefruit can interact with certain medications so it’s best to first consult your healthcare provider.
Peaches
The GI of a peach is about 28 (low) and the GL is around 3, making it a low-glycemic load fruit. Peaches are also a good source of dietary fiber, which helps regulate blood sugar by slowing down the absorption of sugar in the bloodstream.
Apricots
With a GI of 34 (low) and a GL of 3.8 (low), fresh apricots can be part of a diabetes-friendly diet. They’re also a great source of vitamin A, fiber, and antioxidants. A single apricot contains about 4 grams of carbohydrates. It al has minimal impact on blood glucose levels when consumed as a whole fruit.
Kiwis
With a GI of 50 (low) and a GL of 7.7 (low), Kiwis are a suitable option for diabetics. It’s also an excellent source of vitamin C and fiber. Both of which play a role in controlling blood sugar levels. Remember, portion size is important – one medium-sized kiwi is typically equal to a serving of fruit.
Be Mindful with These Fruits
Yes, fruits that score highly on the Glycemic Index are safe for people with diabetes. Yet, you should be mindful when consuming the following fruits and monitor the intake. This is because it could still potentially raise blood sugar levels.
- Very ripe bananas, with a GI of 60, making it a medium GI food
- Pineapple, with a GI of 60, making it a medium GI food
- Watermelon, with a GI of 75, making it a medium GI food
Dried fruits with added sugars/sweeteners should be avoided, as well as canned fruit because of their high syrup volume.
How Z.E.N. Foods Can Help
Dealing with diabetic meal planning can be frustrating. Especially for hard-working professionals who have little time for food shopping and preparation! The good news is that you don’t have to do it alone.
At Z.E.N. Foods, we provide easy access to wholesome and dietary foods by delivering healthy meals straight to your door. Our customizable meal plans allow you to get what your body needs without the guesswork. This way, you can focus on the things that matter most to you!
Contact Z.E.N. Foods for a diabetes-friendly healthy meal delivery option.
