According to the latest reports by the Indian Council of Medical Research, India has experienced a 150% surge in Type-2 diabetes cases in the past 30 years. This is worrying news as India has the second-largest adult diabetes population. It also means that every 6th person with diabetes in the world is Indian.
 
Diabetes is associated with many health complications that include but are not limited to obesity, heart disease, skin problems, chronic kidney disease, nerve damage, vision and hearing impairment, and a decline in mental health.
 
How do we tackle this problem?
It is commonly believed that prevention is better than cure. We already know that an excessive intake of sugar has many negative health impacts.
 
If one is diabetic or prone to succumbing to high blood pressure levels, one must keep a tab on sugar consumption. One may do so by including fruits and vegetables in their diet that are rich in fibre, low in calories and, most importantly, have a low Glycemic Load (GL) or low on the Glycemic Index (GI).
 
Low Glycemic Index (GI) foods & Glycemic Load (GL) explained:
These foods do not drive up blood sugar levels instantaneously but take a slow and steady approach, allowing your pancreas to cope with the slower glucose hike and keep blood glucose levels low.
 
A typical definition of GI is that it is a number from 0 to 100 that is assigned to food items. Pure glucose has a value of 100, and other foods are assigned values relative to it. GI represents the relative rise in the blood glucose level that takes place two hours after a certain food item has been eaten. Low GI foods don’t raise your blood glucose levels too much, unlike high GI ones. 
If you have type 2 diabetes, having a good understanding of low GI is crucial for healthy living and fitness. Most diabetics mistakenly exclude almost all fruits from their diets because they fear they will flood them with sugar. This is a fallacy. Quite a few fruits and most vegetables have a low GI (a GI value of 55 or less).
 
The glycemic load (GL) of a food is a number that estimates the extent to which that food will raise a person's blood sugar levels after eating it. One unit of blood glucose is equivalent to the effects of eating one gramme of glucose.
 
It is suggested that if you're managing diabetes, you eat at least five servings of low-sugar, high-fibre, and nutrient-rich vegetables and fruits, as this can help with daily blood sugar and long-term diabetes management.
 
Here is a list of 10 low-GI fruits and vegetables that you can include in your diet without worrying:
 
Fruits
 
Tomato (GI Score: 15 | GI Load: 1)
 Fibre: 1.3g | Calories: 18 (per 100 gms)
➤ Low in calories
➤ Low in carbohydrates
➤ Rich in Vitamins A, C, E & K

How you must consume a Tomato to reap its benefits:
➤ You can consume Tomatoes raw or cooked.

Avocado (GI Score: 15 | GI Load: 1)
Fibre: 6.7g | Calories: 160 (per 100 gms)
➤ Keeps a tab on weight & raises good cholesterol levels. 
➤ Rich in fibre.
➤ Improves insulin sensitivity.
 
How you must consume an Avocado to reap its benefits:
➤ Slice it on toast or mash it into guacamole. 


Lemon (GI Score: 20 | GI Load: 1)
Fibre: 2.8g | Calories: 29 (per 100 gms)
➤ Low in calories & help with weight loss.
 ➤ Fibre in lemons helps regulate blood sugar levels.
 ➤ Does not cause blood sugar spikes.

 How you must consume a Lemon to reap its benefits:
➤ Slice these up and candy them, juice 'em or pickle them with oil and salt. 
 
 
Cherry (GI Score: 22 | GI Load: 2.7)
Fibre: 2.1g | Calories: 63 (per 100 gms)
➤ Anthocyanins in cherries help pump up the production of insulin.
 ➤ Rich in fibre, the body metabolizes the sugar at a controlled rate.
 ➤ Reduces oxidative stress.

 How you must consume a Cherry to reap its benefits:
➤ Enjoy these raw or cook them in sugar to make a coulis. 
 
 
Grapefruit (GI Score: 25 | GI Load: 1.2)
Fibre: 1.6g | Calories: 42 (per 100 gms)
➤ Contains Naringenin, a flavonoid that helps the liver burn fat.
 ➤ Low in calories & Vitamin C helps reduce oxidative stress.
 ➤ Grapefruit juice is as effective as metformin, in lowering blood glucose.

 How you must consume a Grapefruit to reap its benefits:
➤ Enjoy these raw with castor sugar and ginger powder or juice them.


 Vegetables

Broccoli (GI Score: 10 | GI Load: 1)
Fibre: 2.4g | Calories: 31 (per 100 gms)
➤ Rich in fibre & low in carbs.
➤ Helps improve insulin activity.
➤ Low in calories, hence helps keep a weight check. 
 
How you must consume Broccoli to reap its benefits:
➤ Saute them in butter or oil or bake them in the oven along with herbs and spices. 
 
 
Cabbage (GI Score: 10 | GI Load: 1)
Fibre: 2.5g | Calories: 25 (per 100 gms)
➤ Helps control blood sugar levels.
 ➤ Helps with weight loss.
➤ Improves kidney function.

 How you must consume Cabbage to reap its benefits:
➤ Chop these into a slaw or pickle them like kimchi.
 
 
Mushroom (GI Score: 10 | GI Load: 1)
Fibre: 1g | Calories: 22 (per 100 gms)
➤ Helps with weight loss.
➤ Low in calories.
➤ Helps control blood sugar levels.
 
How you must consume a Mushroom to reap its benefits:
➤ Saute these in butter or mince them to make a filling for dumplings, puffs & tarts. 

 
Onion (GI Score: 10 | GI Load: 1)
Fibre: 1.7g | Calories: 40 (per 100 gms)
➤ Rich in fibre.
➤ Low in carbohydrates.
➤ Reduces cholesterol levels.

 How you must consume an Onion to reap its benefits:
➤ Make raw onion salsa, puree them into a paste or make a caramelized onion tart. 
 

French Beans (GI Score: 15 | GI Load: 1)
Fibre: 3.5g | Calories: 29 (per 100 gms)
➤ Rich in fibre.
➤ Low in calories.
 ➤ Promotes weight loss & regulates blood sugar levels.

 How you must consume French Beans to reap its benefits:
➤ Make a quick salad out of these or toss them in browned butter. 

 
The thing to remember if one has diabetes is to control portions. Don't binge on anything, even low GI foods, to keep your sugar levels on an even keel. 
 
In addition to low-sugar fruits and vegetables, look for foods that are fresh, clean, and naturally grown as these have more healthy nutrients.
 
Look no further, Pluckk has an entire category dedicated to diabetic-friendly produce to keep you fit!