Is fruit harmful to people with diabetes? This article will look at what you need to know about fruit and diabetes. The content of this post:
• What is fruit?
• Does eating fruit play a role in diabetes control?
• How much fruit should I eat?
• Fruit a person with diabetes should eat or avoid
• Suggestions for a menu for diabetics What is fruit?
Fruit contains fiber which is very important for people with diabetes. Most people can probably name certain fruits like oranges and apples, but don’t know why they are fruits. Fruit contains seeds and comes from plants or trees. People eat fruit that is preserved in many ways – fresh, frozen, canned, dried and processed. But aren’t tomatoes and cucumbers also fruit because they have seeds? There are many foods that fall under the category of fruit that may surprise some people. Tomatoes, cucumbers, avocados, peas, corn and nuts are all fruit. However, it is good to consider tomatoes and cucumbers to be vegetables rather than fruits. What matters is how much energy (calories) and nutrients each food has. The bottom line:
Does eating fruit play a role in diabetes management?
Eating enough fiber plays an important role in controlling diabetes. A diet high in soluble fiber can slow down sugar absorption and control blood sugar. Many fruits are high in fiber, especially if the skin or pulp is eaten. Many fruits are filling because they are high in fiber and water. A diet containing enough fruits and vegetables can reduce the risk of obesity, heart attack and stroke. Obesity is linked to type 2 diabetes. Fruits are high in fiber and nutrients, making them a good choice in meal planning. Processed fruits such as apple sauce and fruit juice have had their fiber removed.
What other health benefits of fruit?
According to the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK), fruit is good for the health of patients. People with diabetes should eat a balanced diet to provide enough energy and help maintain a healthy weight. Some fruits are high in sugar, such as mangoes, but can be part of a healthy diet as long as you don’t overeat. Fruit can also satisfy a sweet taste without the use of sweets and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruit also often contains nutrients that are not found in other foods. Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits like oranges and grapefruits are high in vitamins A and C, which are powerful antioxidants.
How much fruit should I eat?
Most guidelines recommend that adults and children eat five servings of fruits and vegetables a day. US guidelines recommend that everyone fill half of their plate with each meal with fruit and vegetables. The rest of the meal will be protein and cereals.
One serving is a medium-sized fruit, or a baseball-sized serving. Smaller fruits like berries have a serving size of half a cup. Half a cup is also the serving size for processed fruit, such as apple sauce. Fruit juice is also a half-cup serving, which is half of a regular 8-ounce serving.
Dried fruits like raisins and cherries are 2 tablespoons per serving. Like vegetables, it’s great that people eat a wide variety of fruits to get the nutrients they need, as well as enjoy their varied flavors.
Fruit for diabetics should be eaten or avoided
The American Diabetes Association (ADA) says that as long as people are not allergic, any fruit can be eaten. However, it is important to consider the preparation of fruit. Fresh or frozen fruit is better than canned or canned processed fruit. Common examples of these fruits are apple sauces and canned fruit. Dried fruit and fruit juices are also considered processed fruit.
Apples are a low GI food so they are great for blood sugar control.
People with diabetes should eat these processed foods sparingly. Processed fruit is absorbed faster into the body and increases blood sugar levels. In addition, many fruit preparations have lost a number of nutrients, including vitamins and fiber. NIDDK recommends that people with diabetes avoid drinking juices or canned fruit with added sugar for faster absorption. This leads to increased blood sugar. Fruit mixes like smoothies are also high in sugar, which can cause blood sugar to rise.
What is the glycemic index?
One way to choose fruits and other carbohydrate-rich foods is to check the glycemic index (GI). GI is the ranking of foods on a scale from 1 to 100, with a score that shows how quickly they raise blood sugar. High GI foods are absorbed faster than medium or low GI foods. Low GI foods are best for helping control blood sugar. It may be surprising to learn that most fruits have a low glycemic index. Starchy vegetables like potatoes and grains are digested faster and have a higher GI. Below is a list of fruits broken down by GI index, as reported by the US Department of Agriculture.
Fruits with low GI (GI below 55)
Fruits with medium GI (GI between 56 and 69)
• Sweet melon
• Pineapple Fruits with a high GI (GI of 70 or higher)
Menu Suggestions for Diabetes People should aim to eat at least five servings of fruits and vegetables per day. To do this, everyone should eat a fruit or vegetable with every meal. Here are a few ideas to help you plan your menu:
Fruit chart for diabetics
Citrus fruits are versatile and easy to add to meals. Lemons and lemons can be added to seafood, sauces and to a glass of iced tea or water on a hot summer day. People can make their own juice by placing citrus slices in a water pitcher. Let the water soak overnight to create a refreshing drink.
Berries Berries are easy to mix with other foods like oatmeal and meat. Raw berries are delicious, but easy to cook into a mix with oatmeal or meat. Place whole fresh or frozen berries in a saucepan with one or two tablespoons of water. Cook over medium to low heat until the berries dissolve into a thick sauce. One serving is half a cup.
Apples are a popular fruit and are eaten raw very well for snacks or desserts. When cooked, apples have a stronger flavor, making them a favorite in desserts cooked with cinnamon or ginger spices. An ADA recipe suggests marinating the apples with a little honey and spices, then baking. To finish, roll the apples in crushed walnuts or pecans.
Avocados are high in fat, but they contain a good type of fat – monounsaturated fat. Research shows that avocados can be heart-healthy by keeping good cholesterol levels high. Avocados are eaten raw and can be served sliced, salsas sauce, or guacamole. Butter is easy to cook by cutting them in half around the hole. Remove the hole and mash the butter. Add herbs to taste. Lemon or lemon can also be added to the avocado for a citrus enhancement.