10 FRUITS that LOWER BLOOD SUGAR | TOP 10 FRUITS for DIABETES and the 5 WORST for DIABETICS

do you have diabetes or pre-diabetes or are you taking care of your diet in this video I will tell you about the 10 best fruits for diabetics and also the five worst ones that you should be very careful with as they can increase your blood sugar significantly does this mean that there are some fruits that are completely off limits for diabetics no it means that you need to be more cautious when consuming the fruits from this last list and the fruits on the first list list the best ones you can eat more comfortably not only

do they not increase your blood sugar but they also contain nutrients and vitamins that will support your metabolism and health ah so can diabetics eat fruit yes not only can they but they should but you must have the wisdom to choose the best ones and that's what I'm going to talk about in this video to determine this ranking I will use two variables which are the glycemic index what is the glycemic index if you're diabetic or pre-diabetic you need to know about this the glycemic index is how much of food will raise your blood sugar

so in short when you eat and digest that food will increase your blood sugar so foods with a high glycemic index foods that increase your blood sugar most significantly 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 does high glycemic index low glycemic index mean the low glycemic index is up to 55 from 56 to 69 it is considered medium or moderate glycemic index 70 or more is considered a high glycemic index the second variable is the glycemic load

it's as important as the glycemic index but rarely discussed it's very rare to hear anyone talking about the glycemic load and it's extremely important sometimes that's why you can't control your diabetes because you focus too much on the glycemic index which is widely discussed and too little on the glycemic load but what is it what is the glycemic load it's the amount of carbohydrate the amount of sugar in a serving in a food it's the quantity of sugar and what is considered low moderate or high glycemic load low glycemic load is up to nine carbohydrates

per serving moderate is from 10 to 19 and high is 20 or more so the secret here is to choose foods with a low glycemic index and low glycemic load the portion size for this classification should be the same and will be 120 g because it's not possible to compare a watermelon with a grape or with a strawberry per unit so the unit is not our measurement here it's the 120 g portion let's start our list before I start I'm going to set a goal for this video this is one of the most important topics

which is about food fruits and diabetes I'm going to set a goal of 15,000 likes that's quite an ambitious goal but I'm counting on your help to distribute this video so you can understand it's relevant if you've learned something thus far then please help me out and give this video a like let's start with the best going from number 10 to number one in descending order coming in at number 10 is the Apple an apple is an excellent fruit for those with diabetes pre-diabetes or anyone looking after their health because apples have fiber they have

a low glycemic index the glycemic index is 39 anything up to 55 is good and they have a low glycemic load from 6 to 9 is also excellent so apples are a perfect choice for those with diabetes especially since they contain pectin that can improve your cholesterol diabetics need to be more careful with their cholesterol so another bonus oh remember that apples should be eaten with the skin why because in the skin there's a lot of fiber that reduces the glycemic index improves your digestion and other benefits such as reducing the risk of bowel cancer

so it's worth adding apples to your diet at number nine the pear pears have a glycemic index of 38 and a glycemic load or sugar content of four excellent for diabetics at number eight strawberries strawberries have a glycemic index of 40 and a glycemic load of three meaning strawberries are excellent for diabetics in addition to their low glycemic index and load strawberries also contain anthocyanins which have been extensively studied for their beneficial impacts on our health especially heart health and several antioxidants that are good for you so strawberries do you have access to them do

you like strawberries I really like them they're worth adding to your diet coming in at number seven is guava guava is also exceptional for those with diabetes why is that because it has a glycemic index of 23 which is very low and a glycemic load of three it also has a reduced amount of sugars it's also worth adding guava to your diet oh but I've heard that diabetics can't eat fruit because of its fructose content which is a big misconception it's not the fructose that's harmful but excessive fructose intake yes excessive fructose is bad for

your liver and can impact your blood sugar control but the fructose in a guava or strawberry for instance won't harm your health you can rest easy on that front coming in at 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 which is essential for those with diabetes passion fruit has a glycemic index of 27 and a glycemic load of five meaning it's also excellent coming in at number five is avocado avocado is one of the best fruits in the

world not only because it has monosaturated fats which help with your cholesterol but it also increases your good cholesterol HDL improving your cholesterol levels in addition to several antioxidants avocados have a glycemic index of 10 and a glycemic load of two making it excellent for diabetics ah but I heard that avocados are high in calories yes avocado is quite caloric because it's a source of good fats however if you consume these fats in excess they can lead to weight gain and worsen insulin resistance due to increased fatty tissue so avocados should be consumed but in

moderation if you consume one serving per day it'll be enough for you to reap the benefits without an excess of calories here's a note because for example strawberries and guavas are low calorie fruits because they also have a low fat content now the avocado isn't excellent from a blood sugar perspective but it is very high in calories so it goes on our list for diabetes but here's asterisk number four an orange specifically with pulp okay it's not orange juice just a heads up fruit juices are not good for diabetics because when you make an orange

juice in 200 milliliters you will have a glycemic load of 23 to 25 G of carbohydrates you saw that up to 20 is considered moderate 10 up to 19 20 and above is already high so a glass of orange juice will have an average of 20 5 so it's not a good deal for people with diabetes in addition to the fact that I'm talking about the glycemic load the glycemic index of the juice will also be much higher than orange with pulp if you eat an orange the orange has a very good glycemic index of

40 and a glycemic load of five this considering the 120 g portion so it is also excellent for those who have diabetes the the third best fruit is the Kiwi depending on the region you might call it one way or another but the fruit is the same kiwi has a glycemic index of 38 and a glycemic load of nine its borderline however as kiwi has other benefits with antioxidants and there are also studies including that kiwi can reduce blood pressure which is also a big concern for diabetics not only blood sugar levels but also blood

pressure levels it's 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 low to four it also shares the same characteristics that make it a good fruit for those with diabetes or pre-diabetes this video is relevant for Type 1 Diabetes Type 2 diabetes and also for pre-diabetes and for those who are taking care of their health without asking oh but I have type 1 diabetes and I have type 2 diabetes so it's the same thing a lot of information

isn't the same thing here's a tip but for fruits I created information designed for these types of diabetes as well L Type diabetes and Modi diabetes are also considered the only thing this doesn't apply to is diabetes insipidus which is a different story and number one is the Cherry Cherry is also a great fruit for those with diabetes it's part of a select group of red fruits that help with your the Cherry also has a glycemic index of 27 and a glycemic load of six making it an excellent fruit for diabetics oh it's not canned

cherries natural cherries and canned cherries are two different things canned cherries are one of the worst fruits for diabetics but natural cherries are certainly excellent let's go to the list of the worst there are five worst ones that I will mention here and when I say the worst ones it means that diabetics should pay more attention they are not forbidden okay let's not confuse the information here the purpose of the video is not to prohibit you from eating anything but rather to alert you there are five I'm going to start again in descending order and

number five is the banana oh the banana but bananas are a fruit that diabetics need to pay more attention to why it 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 so bananas have 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 which has vitamins yes bananas are a good fruit but anyone who is taking care of

diabetes and blood sugar levels must avoid bananas or eat more carefully if you really want to eat bananas you have to be very careful with the quantity and number four is pineapple pineapple is also a fruit that you should pay extra attention to because it has a glycemic index of 59 and a glycemic load of 14 a moderate glycemic load a 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 a list of fruits that you have to pay more

attention to because it has a greater quantity of sugars so it's not this whole thing that people talk about on the internet about pineapple okay number three mango mango is also a fruit that you should pay extra attention to because it has a glycemic index of 56 and a glycemic load of 14 uh but I heard that mango is a source of fiber which will help with digestion and can also help control blood sugar levels yes mango is a source of fiber but remember here it has a higher amount of carbohydrates when you're taking care

of your blood sugar you shouldn't just look at fiber you also have to look at these other variables that I'm explaining here many people also say this might even be strange to you oh if I take a fruit and I add Chia I add flax seed I will make this fruit a better food what you will do in fact is improve the glycemic index as this fruit will increase your blood sugar but the glycemic load the amount of carbohydrates that you should also care about it will not be changed it will even be a little

higher because there will be carbohydrates from your fiber so you have to be careful okay don't just add your Chia and flax seed and eat without guilt because that's not the way you have to know the composition quantity and glycemic index number two papaya papaya has a moderate G glycemic index of 58 and a glycemic load of 12 it also has benefits it has papane which can help with your digestion but I had to choose to put it here on our list of the worst the fruits that you will pay the most attention to and

papaya is definitely on the list I'm going to make an addendum here about two things let's talk 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 as is the case with apricots for example or dried plums you are removing the water you are making that fruit have a higher glycemic index and you are removing a good part of its composition of water but it is mainly increasing the glycemic load the amount of carbohydrates some dried fruits such as prunes

and apricots have a glycemic load of 30 or more look it's much bigger than the ones I'm talking about here this is in a portion of 120 g so you have to avoid dry fruits it's not even good to moderate it's good to eat a little if you can exclude dried dehydrated fruits from your diet you will be doing a good job another observation is that uh these values can vary depending on the fruit's ripeness level so Greener fruits have a lower glycemic index when fruits are more ripe and become sweeter their glycemic index increases

it is fine here I'm considering the middle ground that's why in some other lists you may find a slight variation okay it doesn't mean that one is wrong and the other is right in fact if the fruit is riper the glycemic index is higher which is worse for those with 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 they have antioxidants flavonoids and polyphenols yes grapes are a very healthy fruit but if you have diabetes you need

to also be cautious with this fruit and with watermelon is watermelon good or bad for people with diabetes the lists are finished and watermelon is neither among the best nor the worst and now I did this to draw your attention to watermelon the favorite fruit of many people watermelon is an excellent fruit it has many benefits several vitamins and L citrine which can even help with blood pressure by relaxing blood vessels but regarding diabetes watermelon has a low glycemic load of three preserving of 120 but has a higher glycemic index of 72 so if you

combine these two characteristics watermelon could be on the list of the best but how difficult it is for you to eat just one portion of watermelon just one slice for those who eat one slice so I'm going to reflect with you so so you can think about what will really dictate whether you can eat a fruit or not is the quantity so if you know how to moderate the amount of watermelon it is an excellent option do you want to know more about some other fruit that I didn't talk about here so write in the

comments and I'll get back to you and rate this video from 0 to 10 if it's 10 I'll make more videos like this along with the comment include the part of the world you're watching from the part of the world you belong to and which city you're watching this video in I speak from Porto algere now that you know about fruits do you want to know more about vegetables the best and the worst you will be surprised by this video here in this video I talk about the best and worst vegetables for diabetics you will

like it take care until next time