10 FRUTAS que SUGAM o AÇÚCAR do SANGUE | TOP 10 FRUTAS para DIABÉTICOS e as 5 PIORES no DIABETES

Do you have diabetes or pre-diabetes or are you watching your diet? In this video I will tell you the 10 best fruits for diabetics and also the five worst ones, those that you will be very careful with, as they can increase blood sugar more. This means that there are some fruits that are completely prohibited for diabetics, it does not mean that you will pay more attention when consuming the fruits from this last list and the fruits from the first list of the best.

So yes, you can eat more calmly, as well as not increasing your blood sugar, they have nutrients, they have vitamins that will help your metabolism and your health ah but diabetics can eat fruit so yes, not only can they but they should But you have to have the wisdom to choose the best ones and that's what I'm going to talk about in this video to make this ranking this classification I'm going to use two variables what are the glycemic index What is the glycemic index if you are diabetic Or pre-diabetic you have to know about it glycemic index is how much a food will increase your blood sugar so in short when you eat it digests that food will increase your blood sugar so foods with a high glycemic index foods that raise your blood sugar more are the worst for diabetics and foods with a low glycemic index are the best because they won't raise your blood sugar as much understood what a high glycemic index low glycemic index the low glycemic index is up to 55 from 56 to 69 medium or moderate glycemic index 70 or more is a high glycemic index the second variable is the glycemic load as important as the glycemic index but so little talked about it is very difficult you see someone talking about the glycemic load and it is extremely important sometimes that is why you cannot control Diabetes because you worry a lot about the glycemic index which is talked about a lot and very little about the glycemic load but what is it what is glycemic load is how much carbohydrate and sugar there is in a portion of a food is the amount of sugar and what is a glycemic load low moderate or high low karmic is up to nine carbohydrates per moderate portion from 10 to 19 and high 20 or more so the secret here is to be able to choose foods with a low glycemic index AND a low glycemic load, the portion in this classification has to be the same and will be 120 g because there is no way to compare a watermelon with a grape or strawberry per unit Okay so unit is not our measurement here it is the 120 G portion let's start our list before we start I'm going to make a goal for this video This is one of the most important topics which is about food fruits and diabetes so I'm going to making the goal of 15,000 likes is a very bold goal but I count on your help for this video to be distributed so you can understand that it is a relevant video if you have already learned so far then help me and also like this video Let's start with the list of the best from number 10 to number 1 in descending order and number 10 is the apple apple is an excellent fruit for those who have diabetes or pre-diabetes and also for those who are taking care of their health because the apple has fiber and has a low level glycemic the glycemic index is 39 you saw that up to 55 is good and has a low glycemic load of six to nine is also excellent so apples are great for those with diabetes as well as having pectin which can improve your cholesterol we know that diabetics have to be more careful with cholesterol One more positive point ah Remembering that the apple has to be consumed with the skin okay Why Because in the peel you have a lot of fibers that reduce the glycemic index, improve your digestion in addition to other benefits How to reduce the risk of bowel cancer in a proven way So it's worth adding apples to your diet number in the pear the pear has a glycemic index of 38 and a glycemic load an amount of sugar of four also excellent for diabetics in number eight strawberries the strawberries it has a glycemic index of 40 and a glycemic load of three, that is, strawberries are excellent for diabetics, in addition to strawberries, they also have anthocyanins, which are extensively studied for our health, for heart health, several antioxidants that are good for your health. So strawberries, who have access do you like strawberries I really like it it's worth putting guava in your diet number seven guava is also exceptional for those with diabetes why Because it has a glycemic index of 23 a very low glycemic index and a glycemic load of 3 it also has a reduced amount of sugar is also worth adding guava to your diet Oh but I heard that diabetics can't eat fruit because of the fructose What is a big lie is not the fructose that is harmful but the excess of fructose There yes, it will be bad for your liver, it will be bad for your blood sugar control, but the fructose in a guava, for example a strawberry, will not harm your health, you can rest assured about that and number six is ​​passion fruit, passion fruit is also an excellent fruit for those with diabetes, apart from all the benefits such as helping with sleep, for example, which is essential for those with diabetes, but passion fruit has a glycemic index of 27 and a glycemic load of five, that is, it is also excellent, number five, avocado, avocado is a one of the best fruits in the world, not only because it has monounsaturated fats that will help your cholesterol, they will increase your good HDL cholesterol, improving the ratio, in addition to several antioxidants, it is also a fruit that has a G index of 10 and a glycemic load of two or It's really excellent for diabetics Ah, but I heard that avocado is high in calories, yes it's very high in calories because it's a source of good fats, but these fats, if you eat them in excess, will also increase your weight and make this insulin resistance process worse. it is linked to the amount of fat in adipose tissue, so you have to consume avocado But in moderation, if you consume one portion per day, it will be enough for you to get the benefits and not have an excess of calories, here's the note because, for example, strawberries Guava is a low calorie fruit Because it also has a low fat content, now avocado is not excellent from the point of view of blood sugar but it is very high in calories so it is on our list for diabetes but here is asterisk number four orange orange with pomace, it's good , it's not orange juice, taking advantage here, fruit juices are not good for diabetics, why is it when you make an orange juice, in 200 ml you will have a glycemic load of 23 to 25 g of carbohydrates you saw that up to 20 is considered moderate from 10 to 19 from 20 and above is already high so a glass of orange juice will have an average of 25 So it's not a good deal for those with diabetes Besides I'm talking about the glycemic load the glycemic index of the juice will also be much higher then orange with pomace if you eat an orange Orange has a very good glycemic index of 40 and a glycemic load of 5 considering the 120 g portion so it is also excellent for those with diabetes the third best fruit is the kiwi or kiwi depending on the region you will call it one way or another but the fruit is the same the kiwi has a glycemic index of 38 and a glycemic load of 9 hits the bar there but like the kiwi it has other benefits with antioxidants and there are also studies including that kiwi can reduce blood pressure it is also a major concern for diabetics not only blood sugar levels but also pressure levels it is worth including kiwi in your diet and fruit number two second on our list is the peach peach has a glycemic index of 42 and a glycemic load of 4 it also shares the same characteristics that make a fruit good for those with diabetes or pre-diabetes Ah, this video here is worth it type 1 diabetes for type 2 diabetes and also for pre-diabetes and for those who are taking care of their health they always ask Oh but I have type 1 diabetes I have type 1 diabetes is it the same thing a lot of information is not the same thing here is the tip but for fruits this information I created information designed for these types of diabetes also combined ah diabetes tip lada type mod also combined the only thing that is not valid here is for early diabetes which is another story and number one is cherry cherry is also a great fruit for those with diabetes, in addition to participating in a select group of red fruits that help with your health, the cherry also has a glycemic index of 27 and a glycemic load of six, which makes it an excellent fruit for diabetics Oh, it's not the cherry in syrup combined, it's the cherry in Natura, the cherry in syrup, that's another story, that's one one of the worst fruits for diabetics, but the Natura cherry is certainly excellent, let's go to the list of the worst, there are five worst ones that I'm going to highlight here and when I say the worst it means you'll get more attention, they're not prohibited, okay, let's not confuse the information here, no The aim of the video is to prohibit you from eating something, but rather to alert you, it's five, I'm going to start again in descending order and number five is the banana, oh, the banana, but the banana is a fruit that diabetics need to pay more attention to.

which has a glycemic index of 62 Much higher than the fruits on the first list, if you don't remember, go back to the video and compare. The banana has 62 and a glycemic load of 16, also much higher than other fruits such as guava or avocado for example Ah, but I was told that bananas are a source of potassium that have vitamins, yes, bananas are a good fruit But those who are taking care of their blood sugar levels have diabetes You have to avoid bananas or else eat with greater attention if you really do When it comes to eating bananas, you have to be very careful with the quantity and number four is pineapple, pineapple is also a fruit that you should pay more attention to, extra attention because it has a glycemic index of 59 and a glycemic load of 14. moderate glycemic load , moderate glycemic index as well, but in the classification I had to choose the best and the worst and pineapple will be on our second list list of fruits that you have to pay more attention to because they have a greater amount of sugars So it's not this whole thing where people talk on the internet about pineapple combined number three with mango, mango is also a fruit that you must have double tension with because it has a glycemic index of 56 and a glycemic load of 14 Ah, but I heard that the Mango is a source of fiber that will help with digestion and can also help control blood sugar levels .

just for fibers you also have to look at these other variables that I'm explaining here, many people also say this might even be strange for you ah you take a fruit and I add chia I add flaxseed I'm going to make this fruit a better food what you will actually do is improve the GCM index as this fruit will increase your blood sugar but the GCM load the amount of carbohydrates you must also eat it will not be changed until it will be one or higher because it will have the carbohydrates of your fiber So you have to be careful, okay, don't just put your chem ace and eat without guilt because this is not the way you have to know the composition, quantity and glycemic index number two papaya Papaya has a moderate glycemic index of 58 and a glycemic load of 12 also has benefits, it has papain which can help with your digestion but I had to choose to put it here on our list of the worst fruits that you will pay more attention to and papaya is included, yes I will make an addendum here about two things before talking number one which is about dried fruits dried fruits are not recommended for those with diabetes why when you take a dried fruit a dehydrated fruit such as apricot for example or dried prunes you are removing the water is making that fruit have a higher glycemic index, you are removing a good part of its composition from the water, but it is mainly increasing the glycemic load, the amount of carbohydrates, some dried fruits, such as dried apricot plums, have a glycemic load of 30 or more Look, much bigger than the ones I'm talking about here, this in a portion of 120 G. So you have to avoid dried fruits, it's not good, nor is it moderate, it's good to eat a little, if you can exclude dehydrated dried fruits from your diet, you will you are doing a good deal The other observation is that these values ​​can vary depending on the degree of maturation of the fruit, so greener fruits have a lower glycemic index, when riper fruits become sweeter, the glycemic index also increases Okay, so here I'm considering the middle ground, that's why some other lists You may find a small variation, okay, that doesn't mean that one is wrong and the other is right is that if the fruit is more ripe the glycemic index is higher. In other words, it is worse for those who have diabetes and number one is grapes, grapes have a glycemic index of 60 and a glycemic load of 12 Ah, but I heard that grapes are very healthy, that they have antioxidants, that they have flavonoids, that they have polyphenols, yes, grapes are a very healthy fruit, but if you have diabetes, you also have to be careful with this fruit and watermelon.