Fruits And Vegetables Mythbusters
Some people with diabetes are confused about which fruits and vegetables are part of a healthy and balanced diabetes diet. Glycemic index of carbohydrates plays critical roles in controlling blood sugar levels. We explain the facts to dispel these myths.
1. Because fruits and vegetables are natural, they are good for me.
The glycemic index ranks foods containing carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Glucose has a GI value of 100. Foods with a high GI are those which are rapidly digested and absorbed.
While many foods have an obviously high glycemic index, such as bread and rice, some foods might surprise you…especially some of your favorite fruits and veggies.
For example, white bread has a very high GI score of 95, which you might expect of the notoriously carb-rich food. But corn, which is a vegetable, also has a high rank of 75, which, surprisingly, is the same level as a white bagel, crackers, and Cheerios. Corn ranks even higher than rice and a croissant. Thus, Diabetics should be aware that not all fruit and veggies are necessarily good for their bodies.
2. Carrots make the perfect snack for a Diabetic.
Carrots have a glycemic index of 85. Many of us have come to regard carrots as the perfect snack; they are easy to pack for work, can be combined with a variety of condiments for added flavor, and are loaded with essential vitamins. However, Diabetics need to be careful about the vegetable-carbohydrates that they put into their bodies.
Other common fruits and vegetables that have a high rank on the glycemic index include:
- Baked potatoes (95)
- Parsnips (95)
- French fries (80)
- Beets (75)
- Watermelon (70)
- Pineapple (65)
- Raisins (65)
- Bananas (60)
Common fruits and vegetables that have a moderate rank on the glycemic index include:
- Sweet potatoes (55)
- Yams (50)
- Green peas (45)
- Black-eyed peas (40)
- Mango (50)
- Kiwi (50)
- Grapes (50)
- Pears (45)
- Apples (40)
- Oranges (40)
- Plums (40)
3. Beans should be avoided if Diabetics need to be careful about the glycemic index.
Many people believe that beans are loaded with sugar and carbohydrates. However, when it comes to the glycemic index figures for veggies, beans and lentils are amongst the lowest, ranging in rank from 40 to 0.
- Green beans, lima beans, butter beans, chick peas, and pinto beans all have a glycemic index between 40 and 30
- Soy beans and green vegetables have an index between 15 and 0
Other low-sugar fruits and veggies include:
- Dried apricots (30)
- Grapefruit (25)
- Cherries (25)
- Tomatoes (15)
- Nuts (15)
Visit Glycemic Index.com to find the glycemic index value of foods not mentioned in this article.