Plums: Understanding Their GI and GL Scores for Diabetes Management

Plums and Blood Sugar: Understanding GI and GL

Hey everyone, how much do you know about plums? Plums are famous for being a delicious and healthy fruit. In particular, the GI of plums is around 24-35, which is a very low score. This means plums are a low-GI fruit that raises blood sugar slowly. The dietary fiber and pectin in plums help slow down sugar absorption in the intestines, preventing blood sugar spikes.

Furthermore, the polyphenols and antioxidants in plums improve insulin sensitivity, reducing the burden on the pancreas. That's why plums are a fruit that people with diabetes or those on a diet can enjoy without worry.

The Secret Behind Plums' Metabolic Defense?

Why do plums raise blood sugar slowly? It's thanks to the natural blood sugar regulating compounds found in plums. Pectin, a type of soluble dietary fiber in plums, helps food pass through the stomach more slowly and reduces the absorption rate of glucose in the intestines. Additionally, the sorbitol in plums draws water into the intestines, promoting bowel movements and aiding digestion.

• Pectin: Slows down glucose absorption
• Sorbitol: Promotes bowel movements and aids digestion
• Polyphenols: Improves insulin sensitivity

Precautions for Consuming Plums if You Have Diabetes

However, no matter how good plums are, consuming them without considering the method and quantity can still burden your pancreas. Here are a few tips for safely enjoying plums.

• Daily Serving Size: About 1-2 small plums, or approximately 100g, is appropriate. Because they are small, it's easy to eat too many, so be mindful as it can affect your blood sugar.
• Plum Ripeness: Choose plums that are slightly tart and firm rather than fully ripe. Soft, ripe plums can cause a rapid rise in blood sugar.
• Dried Plums and Plum Juice: It's best to avoid dried plums as they are highly concentrated in fructose and can cause a sharp spike in blood sugar. Also, plum juice lacks fiber, which can lead to blood sugar spikes.
• When to Eat: It's better to enjoy plums as a snack 2-3 hours after a meal rather than immediately after eating.

Enjoy Plums as a Healthy Summer Fruit!

During the summer, plums are a welcome fruit, offering sweetness and fresh vitamins. Try savoring 1-2 plums a day between meals, skin and all. This way, you can fully enjoy the antioxidant properties and gentle digestive support that plums provide. We hope you have a healthy and vibrant summer with plums!