Diabetics get their energy, or calories, from carbohydrate-rich foods with a low to moderate glycemic index. The glycemic index is a measure of how rapidly a food raises your blood sugar or glucose. Energy-rich foods for diabetics also have a significant amount of fiber, fat or protein which slows the digestion and absorption of the food.
Apples, oranges, pears, cherries and grapefruit have a low GI and are better sources of energy for you;
- A medium apple has 81 calories, 21 g of carbs, 4 g of fiber and a GI of 38;
- a medium orange has 64 calories, 16 g of carbs, 3 g of fiber and a GI of 44;
- a medium pear has 82 calories, 21 g of carbs, 3 g of fiber and a GI of 38.
- One cup of cherries has 84 calories, 19 g of carbs, 3 g of fiber and a GI of 22.
Bananas, mango, green grapes and kiwi have a moderate GI and should be eaten with protein-rich or fat-rich foods to lower their effects on your blood sugar.
Enjoy these moderate GI fruits with cottage cheese, nuts or as the dessert following your fish, meat or poultry meal.
Fettuccini and Spaghetti Noodles
Cooked fettuccini and spaghetti noodles have a lower effect on your blood sugar compared to steamed rice or bread.
- One cup of fettuccini has 240 calories, 46 g of carbs, 9 g of protein, 2 g of fiber and a GI of 32.
- One cup of spaghetti noodles has 197 calories, 40 g of carbs, 7 g of protein, 2 g of fiber and a GI of 41.
Eat your pasta with a meat sauce to further slow its digestion and lessen the effect on your blood sugar.
A candy bar and plain white chocolate are better for you to eat for more energy than fresh pineapple or watermelon.
- A candy bar has a GI of about 41 and a white chocolate bar has a GI of 42, much lower than a cup of pineapple with a GI of 66 and a cup of watermelon with a GI of 72.
While the fresh fruit are healthier choices for the general population, if you are a diabetic, pineapple and watermelon are not your best sources for fuel.
- One cup of skim milk has 90 calories, 8 g of protein, 11 g of carbs and a GI of 32.
- A 1/2 cup of light yogurt has about 110 calories, 4 g of protein, 22 g of carbs and a GI of 28.
The protein in the milk and yogurt slow the digestion of the carbohydrates, having a lower effect on your blood sugar than orange juice. Eat dairy products with low to moderate GI fruits for long-lasting energy.
If you need more energy but also need to keep your blood sugar levels down at all cost, rather opt for the a natural supplement with no sugar, like the Manna Energy Boost supplement.
Some of the mentioned foods, although low in GI, can still increase blood sugar levels. If you are unsure of what to eat, download the free Manna Diabetic e-book with recipes and menu plans.