Glycemic Index (GI)
Indicates how quickly the sugar in a food enters the bloodstream.
Low GI (less than 55): slow and controlled rise in blood glucose.
High GI (more than 70): rapid and sharp rise.
Glycemic Load (GL)
Measures how much actual sugar enters the body in a typical serving.
Low GL (less than 10): safe.
High GL (more than 20): high risk.
The golden rule is clear: prioritize fruits with a low GI and low GL, evaluated in standard 120-gram servings.
The 10 most recommended fruits for people with diabetes
10. Pear
Sweet, filling, and safe.
Low GI and very low GL. Ideal for curbing cravings without glucose spikes.
9. AppleEat with the peel, it provides soluble fiber (pectin), which helps control cholesterol and slows sugar absorption.
8. Passion fruit
In addition to its low glycemic impact, it promotes rest, a key factor in stabilizing glucose.
7. Whole orange
The whole fruit is an excellent option.
Juice, on the other hand, removes the fiber and concentrates the sugar. Eating the orange is healthy; drinking the juice is not.
6. Kiwi
Helps control glucose and provides antioxidants that contribute to blood pressure control.
5. Strawberry
