The measure of carbohydrates present in a food item and how rapidly it can cause an increase in the blood glucose levels is characterized by the Glycemic Load. The Glycemic Index is a simpler way of making healthy diet choices. It denotes a numeric score for each food based on how it affects your blood glucose levels. Glucose has a higher blood glucose response in comparison to fructose.
Custard apple has an incredibly creamy texture and has a sweet taste like other tropical fruits like bananas or apples. According to the International GI Tables, it has a GI of 60. It is a very unique fruit that is packed with nutrients that reduce inflammation and promote eye and heart health. However, some parts of the fruit are high in toxins that can damage your nervous system if consumed in high amounts.
Custard apple is known for its incredible health benefits and the reason for it is the high amounts of nutrients like
- Vitamin C
- Vitamin B6
How to Calculate Glycemic Load of Custard Apple or Sitafal?
The standard Glycemic index of Custard Apple or Sitafal is 60. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of chopped custard apple is 35.4 approximately and should be avoided.
The Formula/Procedure For Calculation of Glycemic Index of the Custard Apple :
GL = GI * carbs / 100
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
|SL.NO||Custard Apple or Sitafal BY WEIGHT IN (g)||GLYCEMIC LOAD|
|1.||100 g of Custard Apple or Sitafal||14.4 (medium)|
|2.||250 g of Custard Apple or Sitafal||29 (high)|
|3.||500 g of Custard Apple or Sitafal||58 (very high)|
|4.||1 Kg of Custard Apple or Sitafal||116 (very high)|
|5.||One Whole Custard Apple or Sitafal||22 (high)|
|6.||1 Cup of Custard Apple or Sitafal (150 g)||35.4 (high)|
Is Custard Apple or Sitafal Safe to Consume If You Have Diabetes?
Custard Apple has a fairly low glycemic load and can be eaten in moderation if you have diabetes. The fruit has high levels of antioxidants, and one such is a polyphenolic antioxidant. These vastly elevate inulin product and glucose absorption, which helps you keep your diabetes in check. However, you must not overdo it and eat it in moderation only. It is suggested you do not overdo it and not consume more than 100 g in one serving.
Can I Eat Custard Apple or Sitafal During a Fat-Loss Diet?
You can eat custard apples during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 100 g of custard apple per serving.
- A 100 g serving of custard apple has a GL of 14.4 which is in the permissible levels.
- A whole custard apple is something which shoud be taken rarely if you are on a fat-loss diet.
Can I Eat Custard Apple or Sitafal During a Low-Carbohydrate Diet?
You can eat custard apples during a strict low-carb diet. However, the portion size of the fruit is something that you need to take into account. We suggest you not consume more than 100 g of custard apple per serving because 100 g of the fruit has 24 g of carbs.
Is Custard Apple or Sitafal High in Sugar?
Custard apple is a generally sweet fruit and has up to 28% sugar. However, they are all-natural and simple sugar like glucose and fructose that helps sustain the body’s energy requirements. The iron content helps eliminate lethargy and helps in curing anaemia. Although it has slightly high sugar, the sugar present is not bad per se.