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I think I want to start with those fruits that we should avoid and finish this video on a happy day, not today.
Among fresh fruits, there are only a few that fall above the low level of glycemic load. They are:
Dry dates 18
And the last 2 on the list are not really fresh fruit. The dried fruit is a food that we really should avoid as someone with diabetes. They simply compact all the sugars into a small package and really increase the impact they can have on their blood sugar level.
Another fruit that we should avoid is any canned fruit packed in thick syrup. The thick syrup is, honestly, another way of saying "SUGAR". It really is a can of sugar that hopes to raise the level of sugar in the blood.
Canned fruits in thick syrup, on average, will add 40 to 50 grams of sugar per serving! Then we must avoid them at all costs. If you need to get canned fruit, get it canned in water or in the juices of fruits, it is a much better substitute.
When talking about fruits, we should also make sure to stay away from fruit-like foods, such as fruit rolls, chewed fruits and the like. Some may say that they are made with real fruit juice and they are, but they are also made with real sugar.
Also, when talking about fruits, fruit juices are something that you also have to be careful. Many of the fruit juices have added sugar and even if not, the juice has little or no dietary fiber that helps decrease the effect of sugar on blood sugar levels.
When you think of the best fruits to eat, choose the ones you like. I think that choosing fruits that have edible skin is always good because of the dietary fiber they bring with them. Apples, pears, tomatoes (yes, a tomato is a fruit) are good choices. Berries are good choices for the same reason. Strawberries and blueberries bring a ton of antioxidants and vitamin C to the table and their skin also has a bit of fiber.
As a matter of fact, apples and strawberries have the lowest GL among the most common fruits enjoyed by humans.
Other great fruits are melons. For years, those of us who suffered from diabetes were told that we could not have melons because they had too many sugars. The glycemic index of most melons is quite high. But when the glycemic load scale came to light, we saw that even though melons have a high GI, they really have little effect on our blood sugar at all. Watermelon is a wonderful example. Depending on what type, the watermelon's GI may be from 75 to 95. Now there is no way for a person with diabetes to even consider it acceptable to eat a food with such a high glycemic index, but the watermelon's glycemic load is only around 5, a perfect meal to eat.
Citrus fruits are another great food. Oranges, grapefruits, lemons and limes have a low GL in ranges 1-4. Each of these fruits brings all the important vitamin C to our bodies, which greatly helps our immune system.
Other fruits that are incredible are peaches, mangoes, nectarines, cherries, I mean I could really go on and on. Fresh fruit is a wonderful choice.
Also, consider the frozen fruit. Most frozen fruits are also great. Just be sure to freeze from the field or without additives. Sometimes those additives are sugar or some other form of unhealthy carbohydrates.
How do we incorporate fruits into our daily plan? Hey, they're great as one of your refreshments during the day. Many fruits are also a great addition to things like Greek yogurt, oatmeal, sugar-free gelatin. Many frozen fruits are ready for a smoothie or a bowl of milk. Cut a peach or put some frozen peaches in a bowl with some milk and some sucralose and you'll thank me tomorrow.
Video credits to The Diabetes Council YouTube channel