Contents:
- Medical Video: Nutrition & Diets : How to Follow a Low Glycemic Index Diet
- List of fruits with a high glycemic index
- Can diabetics eat fruit with a fairly high glycemic index?
- Also pay attention to how the fruit is served
Medical Video: Nutrition & Diets : How to Follow a Low Glycemic Index Diet
Not only the sugar content that must be considered if you have diabetes. However, the content of the glycemic index must also be seen, whether it is low or not. Because the glycemic index value of a food affects a person's blood sugar level. even, on even fruit.
Some types of fruit apparently have a fairly high glycemic index, which diabetics fear later. Not a few who avoid watermelons because they are considered to have a high glycemic index. What are the types of fruits with other high glycemic indexes?
But, is it true that these fruits are bad for consumption?
List of fruits with a high glycemic index
Maybe you've heard before that foods with a high glycemic index should be avoided if you don't want blood sugar levels to soar. Yes, glycemic index (IG) is a measure of the speed of a food to be used as blood sugar by the body. The higher the IG value of food, the faster your blood sugar rises.
A food is said to have a high glycemic index if it reaches more than 70 and a food with a moderate glycemic index if it has a value between 50-70.
Actually, there are no types of fruits that contain a high glycemic index. On average, fruits only have low to moderate GI values. However, the following are fruits with a higher glycemic index than other types of fruit:
- Watermelon, has a glycemic index of 72
- Mango, has a glycemic index of 60
- Papaya, has a glycemic index of 60
- Pineapple, has a glycemic index of 66
- Black wine, has a glycemic index of 59
Can diabetics eat fruit with a fairly high glycemic index?
The answer, of course you can. You don't need to avoid all these fruits because they are healthy for consumption. Although included in fruits with a moderate glycemic index, but fruits such as watermelon, mango, or papaya, have a low glycemic load value.
Yes, besides the glycemic index, you also have to pay attention to the value of the glycemic load of a food. If the glycemic index makes you choose which food is good for blood sugar levels, regardless of the portion eaten, this glycemic load can be used as an estimate of the amount of carbohydrates consumed from a food.
Simply put, this glycemic load will see how much carbohydrate the body absorbs from food. The greater the amount of carbohydrates contained in a food, the higher the value of the glycemic load, and this can make your blood sugar rise.
For example, when you eat 100 grams of watermelon that has a glycemic index of 72, which is actually equivalent to the glycemic index value of sweet donuts. But, one portion of watermelon contains only 11 grams of carbohydrates, while one donut has 23 grams of carbohydrates. From this it can be seen, if the value of the glycemic load of watermelon is definitely lower because the carbohydrates absorbed from the watermelon into the body are also small.
So, from now on you don't need to be afraid to eat these fruits anymore. However, you also still have to pay attention to the recommendations of fruit portions given to you. don't overdo it. Also pay attention to your sugar intake. For blood sugar to remain stable and excessive calorie intake, replace your sugar with low-calorie and sugar-free sweeteners.
Also pay attention to how the fruit is served
Actually, there are some things that can make fruit have high GI values, such as processed fruit and peeled fruit.
For example, bananas that have been peeled and left in a while. If you pay attention to the peeled banana, surely you will see over time the banana will turn brown. Well, when this happens, the GI value of bananas will also increase.
In fact, before peeling the GI value of bananas is only about 30. While, after peeling and changing color, the banana has an GI value of 70 or even more.
How to present fruit will also affect the glycemic value. For example, canned fruits and dried fruit, certainly have a glycemic index and high sugar content. So, avoid also fruit that has been canned or dried.
Also, avoid serving fruit that has been made into juice. If you buy juice on the outside, then you will find juice with high sugar content. This is of course bad for your blood sugar levels. Then, what if you make your own juice at home? Actually it doesn't matter, but if you serve fruit in the form of juice, the fiber you get from the fruit will be even less. In fact, fiber is good for digestion and your blood sugar.
