Here is a concise summary of the text:
**Title:** Best and Worst Fruits for Diabetics
**Key Points:**
1. **Prevalence of Diabetes:** 11% of the American population has diabetes.
2. **Balanced Diet Importance:** Eating fruit daily is crucial for a balanced diet, but some fruits can be detrimental to diabetics.
**Best Fruits for Diabetics:**
1. Blueberries (low GI, rich in antioxidants and fiber)
2. Peaches (low in calories, rich in fiber, potassium, and vitamins)
3. Apricots (rich in vitamins, potassium, and fiber)
4. Apples (fiber helps neutralize carb effect)
5. Oranges (low GI, rich in fiber, vitamin C, and potassium)
6. Kiwi (low GI, rich in antioxidants and fiber)
7. Pears (low GI, dense in nutrients and vitamins)
8. Cherries (low GI, rich in antioxidants and anti-inflammatory properties)
9. Strawberries (very low GI, rich in vitamin C, antioxidants, and fiber)
**Worst Fruits for Diabetics:**
1. Pineapple (high GI, excessive sugar)
2. Mango (high in calories, sugar, and carbs)
3. Watermelon (high GI, large quantities can spike blood sugar)
4. Banana (high in carbs, sugar, and calories)
5. Grapes (high sugar content)
6. Raisins (high sugar content, despite being low in calories)
7. Lychees (unique sugar type may harm diabetics)
8. Dates (highly concentrated with calories and sugar)
Here are the key facts extracted from the text, numbered and in short sentences, without opinions:
**General Facts**
1. 11% of the American population has diabetes.
2. A balanced diet for diabetics includes controlling food intake and exercising.
3. Eating fruit daily is essential for a balanced diet, even for non-diabetics.
**Fruit-Specific Facts (Good for Diabetics)**
4. **Blueberries**:
* Have a glycemic index (GI) of 53.
* Are rich in vitamins, minerals, and antioxidants.
5. **Peaches**:
* Are low in calories and rich in fiber, potassium, and vitamins A and C.
* Contain about 25 grams of carbs per medium-sized fruit.
6. **Apricots**:
* Are rich in vitamins A and C, potassium, copper, and manganese.
* Have a low glycemic index.
7. **Apples**:
* A medium-sized apple contains about 25 grams of carbs and 4 grams of fiber.
* Fiber helps neutralize the effect of carbs on blood sugar.
8. **Oranges**:
* Contain vitamins A and C, iron, and fiber.
* Have a low GI index, releasing glucose slowly into the bloodstream.
9. **Kiwi**:
* Has a GI index of 53.
* Is rich in antioxidants, supporting immune system health.
10. **Pears**:
* Have a low glycemic index.
* Are dense in nutrients and vitamins, aiding in inflammation and digestion.
11. **Cherries**:
* One cup contains about 12 grams of carbs and 52 calories.
* Are low on the GI index and rich in antioxidants.
12. **Strawberries**:
* Have a very low GI index.
* Are rich in vitamin C, antioxidants, and fiber.
**Fruit-Specific Facts (Not Suitable for Diabetics)**
13. **Pineapple**:
* Ranks extremely high on the GI index.
* Contains high amounts of sugar, causing spikes in blood sugar.
14. **Mango**:
* Is high in calories, sugar, and carbs, increasing blood sugar.
15. **Watermelon**:
* Has a GI index of 72.
* Contains natural sugars that can spike blood sugar in large quantities.
16. **Banana**:
* A medium-sized banana contains 14 grams of sugar.
* Causes a rapid increase in blood sugar.
17. **Grapes**:
* A cup contains around 23 grams of sugar.
* Can cause trouble for diabetics if not consumed in moderation.
18. **Raisins**:
* Contain large amounts of sugar, despite being low in calories.
19. **Lychees**:
* Each piece contains about 29 grams of sugar.
* Not suitable for people with gestational diabetes.
20. **Dates**:
* Are highly concentrated with calories and sugar due to being dried.
* 1/4 cup of dates have 100 calories, making them unsuitable for uncontrolled diabetes.