For those who live with diabeteschoose foods that do not cause large fluctuations in blood levels. glucose It is essential. Although sugar is an essential component in many foods, especially fruits, there are low-sugar options that They allow you to enjoy the sweet flavor without compromising health.
These fruits They have less sugar and are also rich in fiberwhich provides a beneficial effect by slowing the absorption of carbohydrates. In addition, they allow glucose levels to remain more stable, helping to avoid blood sugar spikes and prolonging the feeling of satiety.
Las low sugar fruits They offer a healthy alternative for those who want to reduce their sugar intake without giving up the nutritional benefits of fruit. Are They usually contain less than 10 grams of sugar per servingwhich helps stay within the daily limit of 25 grams recommended for women. Its low calorie content and high level of antioxidants They also make them suitable options for those looking to maintain a healthy weight and reduce the risk of obesity-related problems.
Chris Mohrdoctor in Nutritional Sciences, explained to the media specialized in diets and health Woman’s World These fruits also provide sustained energy, as glucose levels rise gradually. In addition, being rich in fiber, They help maintain digestive health and control carbohydrate absorptionwhich reduces the probability of glycemic peaks. In the case of people with diabetes, this type of fruit is ideal for maintaining a balanced diet without giving up the sweet flavor.
He glycemic index (GI) is a measure that evaluates how quickly a food raises blood sugar levels. Low-sugar fruits tend to have a low glycemic index, making them especially beneficial for people with diabetes. Nutritionist Cassandra Padula Burke pointed out Woman’s World which, by containing fiber, These fruits slow down the digestive processallowing a slower absorption of carbohydrates and a gradual increase in blood glucose levels.
Unlike foods with a high glycemic index, such as soda or candy, these fruits They help avoid sudden glucose spikes. This control is key for those who suffer from diabetes, since maintaining stable blood sugar levels reduces the risks of complications. Opting for low GI fruits also allows for better weight management and reduces the need for glucose control medications.
Not all sugar is equal. Fruits contain natural sugar (fructose), which, when accompanied by fiber and other nutrients, have a different effect than the added sugars found in many processed products. Consuming whole fruits is essentialsince, by maintaining its fiber content, blood sugar levels rise more moderately. On the other hand, juices and dried fruits usually contain less fiber and more sugar per serving, which can make glucose regulation difficult for people with diabetes.
This added sugar can cause harmful effectssince it is quickly absorbed into the system and produces high glycemic spikes. Therefore, it is recommended that people with diabetes choose whole fruits instead of juices or processed fruit products. Besides, The fiber in fresh fruits helps improve digestion and maintain intestinal healthsomething that is not obtained in the case of juices and dried fruits.
- Forest fruits: Strawberries, blackberries, blueberries and raspberries stand out for their low sugar content (5-7 grams per cup) and their high level of antioxidants and fiber. These fruits are rich in vitamin C y manganeseand were related to the prevention of cardiovascular diseases. The fiber present in berries helps to stabilize blood sugar levels and is ideal to include in breakfasts and snacks.
- Kiwi: each piece provides around 6 grams of sugar and is an excellent source of vitamin C, vitamin K y folate. These nutrients support the immune system, bone health and cell growth. Furthermore, it contains actinidinaan enzyme that facilitates the digestion of proteins, which improves digestive health and is particularly useful for those who want to maintain a balance in their diet.
- Peach: A small piece contains about 6 grams of sugar, making it an ideal option for those looking to reduce their sugar intake without giving up a sweet fruit. The peach, also known in part of the world as peach, is rich in vitamin A, vitamin C y potassiumnutrients that promote vision, the immune system and cardiovascular health by helping to regulate blood pressure.
- Avocado: Although it is usually considered a vegetable, the avocado is a fruit with approximately 1 gram of sugar per unit. Its high content of healthy fatsalong with his contribution of vitamin E, vitamin C y vitamin B6make it a beneficial option for people with diabetes. The fat in avocado helps absorb other fat-soluble vitamins and keeps glucose levels stable for longer.
Despite the benefits that these fruits offer, it is essential consume them in moderation. Burke advises Limit intake to two servings daily to avoid dietary imbalances. This recommendation ensures that fruits, although low in sugar, are integrated into a varied diet that includes other essential food groups. As Burke explained, excess of any food group can negatively impact health, Therefore, maintaining a balance is key to healthy eating.
