Having a balanced and nutritious diet is crucial to diabetes management. It’s okay to add fruits to your diabetes-friendly meal plan, but remember to be selective about it. One such fruit, chikoo is native to India and is a tasty tropical fruit. Today we will discuss if “sapota,” or chikoo, is a good choice for diabetes. You can also join a diabetes management program for expert guidance on which fruits not to have and which to have.
Table of Contents
The Glycemic Impact of Chikoo
Foods that have a high Glycemic Index (GI) digest quickly and raise blood sugar levels. Chikoo is known to have a moderate GI of 57. Hence, having chikoo will surely raise blood sugar levels. Always remember to have it in moderation for diabetes control.
Carbohydrate Content
Carbohydrates are vital nutrients that significantly impact blood sugar. Chikoo, rich in nutrients, also has a high carbohydrate content. In the case of diabetes, keeping your carb intake in check is crucial for stable blood sugar. Foods high in carbohydrates, such as chikoo, can cause blood glucose spikes, making diabetes management difficult.
Fiber Content
Dietary fibre improves blood sugar control and overall health. It slows the digestion of carbohydrates hence avoiding sugar spikes. Chikoo, on the contrary, is low in fibre and may not be an ideal fibre source in the case of diabetes.
Eat Chikoos in Moderation
Chikoo isn’t the top choice for a fruit for diabetes control, but you can have it in moderation. Eating it occasionally and in small amounts, with regular exercise, can keep your blood sugar under control.
The Nutritional Profile of Chikoo
Let’s take a closer look at the nutrient profile of the fruit:
| Nutrients | Quantity (in 100 grams) |
| Carbohydrates | 13.9 g |
| Dietary Fiber | 9.60 g |
| Protein | 0.92 g |
| Total Free Sugars | 12.30 g |
| Calcium | 17.87 mg |
| Iron | 0.49 mg |
| Vitamin C | 20.96 mg |
| Potassium | 280 mg |
| Iron | 0.78 mg |
This little brown fruit has a calorie count of about 64 per 100 grams, making it another energy-dense food.
Here are some pointers to remember.
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Portion Control is the Key
Despite the delightful taste and flavour of sapota, always remember its sugar content. To avoid consuming too much sugar, watch your portion sizes. A small serving as part of a balanced meal is a reasonable approach.
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Planning Meals
Adding sapotas to your comprehensive meal plan may be an essential point. When combined with other diabetes-friendly foods, it contributes to a well-balanced diet. This combination slows sugar absorption from Chikoo, resulting in better blood sugar management.
For example, eat a handful of nuts or a serving of yoghurt (dahi) with chikoo.
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Individual Responses
Remember, everyone responds differently to different foods. While some people with diabetes should avoid chikoo, others can consume it in moderation without any significant blood sugar spikes. Monitoring your blood sugar levels after eating certain foods can help you understand their impact.
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Seeking Professional Advice
When it comes to diabetes dietary options, it is critical to consult with healthcare professionals. They can assist you with portion control, meal planning, and incorporating sapota into your overall diet.
Conclusion
It is critical to choose foods wisely when dealing with diabetes. Chikoo may not be the best for you if you have diabetes. While it can cause blood sugar spikes if eaten carelessly due to its moderate carbohydrate and sugar content, this flavorful fruit is rich in essential nutrients. Enjoy it in moderation or combined with other fruits. Remember to consult a healthcare professional or dietitian for personalized dietary advice. Remember that moderation is essential for a balanced approach.