Diabetes is a condition where the body either doesn’t produce enough insulin or the cells have been resistant to the effects of insulin. Insulin is secreted by the body to help break down carbohydrates into energy. Fruits and especially peaches are very rich in carbs and other healthy nutrients needed by the body. According to the American Diabetes Association, you should see to it that you include fruits in your day to day diet.
Glycemic index is a scale used to measure how fast certain fruits or food substances will lead to a rise in the blood sugar levels. A high glycemic index indicates that there will be a drastic increase in the blood sugar levels. On the other hand, a low glycemic index indicates a slow increase in blood sugar levels. In particular, peaches depending on the size consumed range between 28-56 on the scale a clear indication that it has a low glycemic index.
Counting Your Carbs
Just because you have been diagnosed with diabetes, that doesn’t mean that you should stop eating carbohydrates, instead what is required of you is to monitor your intake. For instance, according to ADA, even as a diabetic your body needs at least 45-60 g of carbohydrates per meal and for the snacks 15-30 grams.
Peaches Pack a Punch
On average a medium sized peach has about 15 grams of carbohydrates this being a clear indication that it would fit in as a snack or as a meal. Peaches are not only rich in carbohydrates they also pack other essential nutrients such as vitamin A and C, fiber, potassium and most importantly it has low-fat content. If you are among those who like your food canned you can select peach packed in their own juice or water ensuring that you don’t exceed ½ a cup.
Peaches and Fiber
A medium sized peach has approximately 1.3grams of fiber whereas one cup slices of peach have 2.5grams of fiber. In a diabetic diet, fiber helps in slowing down the absorption of sugar into the bloodstream as a result preventing a drastic increase in the blood sugar levels. Including peaches as part of your diet will, therefore, assist you in ensuring that you maintain controlled blood sugar levels.
Sugar in Peaches
Peaches have natural sugar which is not harmful. As a diabetic, you shouldn’t have second thoughts about eating peaches in its natural state. You should, however, avoid eating frozen and canned peaches that contained artificial flavors and sugar. Canned or frozen peaches can contain as much as 32.55 grams of sugar and 160 calories which will have a fatal drastic rise in your blood sugar level.
Recommended amount of peach for diabetics
In a study by National Diabetes Information Clearinghouse, an overweight man with diabetic and is physically inactive should take 3 peach servings per day the same number that women of the same trait need in a day, whereas their counterpart physically active men with an appropriate body weight can take 4 servings of peach each day women with the same trait need 2 servings of peach a day.
As mentioned earlier, peaches are very rich in potassium, iron, calcium and vitamin A, B & C all which are essential to the body. Peach also treats asthma, kidney stones, anaemia, digestion and nerve problems.