Neither bananas nor oranges are the best fruits for breakfast because they do not raise blood sugar
Maintaining stable blood sugar levels is crucial for people with diabetes and those looking to maintain a balanced diet. Fruits, despite being an essential source of vitamins and fiber, contain natural sugars that can affect blood glucose levels . However, not all fruits have the same impact. There are some that have a low glycemic index (GI) and are safe to consume without causing significant spikes in blood sugar.
For example, citrus fruits are considered low glycemic because they don't affect blood sugar as much as other types (like pineapple). Oranges, lemons, limes, and grapefruit are great choices for keeping blood sugar levels stable because they have a low GI and are rich in vitamin C and fiber, which helps slow the absorption of sugar in the body.
- Grapefruit . With a glycemic index of 25, grapefruit is particularly low in sugar. Eating half a grapefruit for breakfast can be a great way to start your day without worrying about sugar spikes.
- Lemon and lime. Although not eaten as a whole fruit, adding lemon or lime juice to water or meals can add flavor without significantly affecting blood sugar.
Kiwi has a glycemic index of 50, which is moderately low. This fruit is loaded with vitamin C, vitamin K, and fiber, making it an excellent choice for a balanced diet. According to the portal 'Scielo', kiwi improves immune function, digestive and respiratory tract function , and improves mood.
ApplesApples have a glycemic index of 36, making them a suitable fruit for those looking to control their glucose levels . Rich in soluble fiber, apples not only help regulate blood sugar but also promote good digestive health.
BlueberriesBlueberries are known to have one of the highest antioxidant contents among fruits and vegetables, helping to combat oxidative stress in the body. They are also a great source of antioxidants and vitamin K, and are low in calories and sugar.
CherriesCherries, with a GI of 22, are another low-sugar fruit that can be enjoyed without worry. In addition to their low GI, cherries contain natural antioxidants and anti-inflammatories that can be beneficial for overall health.
Although the fruits mentioned above have a low GI, it is important to consume them in controlled portions to avoid excess natural sugar. In addition, combining fruits with a source of protein or healthy fat, such as nuts or Greek yogurt, can help slow down the absorption of sugar.
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