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Why Certain Low GI Foods Are Not Good For Your Diabetes
You may be familiar with the Glycemic Index (GI). This index is used to measure the degree in which slow or fast releasing carbohydrates raise the blood sugar levels in your body.
For example, a food with a high GI score will increase your blood sugar levels more than a food with a low GI score.
White bread, raisins, dates and bananas are fast releasing carbohydrates with high GI scores. Where as kiwifruit, carrots and apples have low GI scores.
Another factor that affects your blood sugar levels is the amount of carbohydrates contained within the fruit. This can make the GI score misleading because it only takes into consideration the type, not the amount of carbohydrates in the food.
For example, chocolate has a GI score of 49, whereas carrots have a GI score of 46. Very similar scores, but you would think chocolate would have a higher score. This is because carrots have fewer carbohydrates compared to chocolate. To acquire the same amount of carbohydrates in chocolate you would have to eat 7 times the amount of carrots.*
For this reason the GL or Glycemic Load is more accurate because it takes into consideration the amount and the quality of carbohydrate. This enables you to know how a given portion of food affects your blood sugar levels. Therefore, the lower GL score the less affect it can have on your blood sugar levels.
Fruits with the lowest GL scores are berries, especially raspberries and strawberries – you can eat a lot of these without having too much affect on your blood sugar. The highest GL scores are dates with 42 and raisins at 28. These are the fruits you want to avoid or eat less off.
The kiwifruit has a GL score of 6, which is one of the lowest.
For this reason, including kiwifruit into your diabetes diet is definitely a great way to help regulate your blood sugar levels and energy levels. However, this little fruit can offer a lot more.