Making healthy snack choices is the key to managing your diabetes. People with diabetes tend to steer clear of fruits because they are “too sweet.” This is actually a common myth. The truth is that not all fruits are created equal, so, instead of avoiding them next time you go shopping, try to pick the ones that are low-carb, low-GI, and suitable for your diabetes diet plan.
According to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber. So, in order to make the right decision when it comes to diabetes-friendly snacks, we’ve rounded up some fruits that have a low glycemic index and also a low glycemic load to help you control those blood sugar levels.
1. Apples
- GI: 36
- GL: 6
An apple is a great vitamin C–rich snack loaded with fiber. In addition to that, 20 percent of the carbs found in apples (one medium apple contains about 23 grams of carbs) are from fiber. This is really good for diabetics because it slows down the absorption of sugar, preventing blood sugar spikes.
As a plus, they contain polyphenols, which are plant-based compounds known to guard against type 2 diabetes and cardiovascular disease. Remember to stick to whole apples, because processed fruit have lower fiber content and higher sugar content.
