Fruit and Diabetes. -Friend or Foe?

Yuko Miyamoto
Founder of Teatis Tea

Diabetics are often advised to stay away from fruits as it is believed fruits contain sugar. However, not all fruits are created equal. 

In this article, let us shed some light on the relationship between fruit and diabetes. There is a key concept called the Glycemic Index, which determines the nature and safety of any fruit. 

We all know that eating fruits is a great way to satisfy hunger and have good taste. But diabetics are often advised to stay away from fruits as it is believed fruits contain sugar and sweet. Besides fruits contain a large number of vitamins, minerals, and fibers. As diabetics, some fruits must be avoided as they contain a large number of carbohydrates. 

Not all fruits are created equal. 

Many topical and citrus fruits are larger and high in carbohydrates. On the other hand, smaller fruits and those that tend to grow on bushes are lower in carbohydrates. Fruits can be a part of your healthy diet as a nutritional component or can also worsen your blood sugar levels, depending upon fruit and on your way of eating fruit. 

GI (glycemic index) gives you a measure of how fast your body is converting carbs to glucose. Different fruits have a different GI value. The smallest the GI of a fruit or vegetable, the longer it takes to convert to glucose, and the safer it becomes for a person with diabetes. 

  • 55 or less = Low (most desirable in diabetics) 
  • 56 to 69 = Medium (less desirable in diabetics) 
  • 70 or higher = High (least desirable in diabetics) 

Some fruits with low glycemic index are apples, pears, grapes, oranges, and strawberry. The Mango, Banana, Papaya, Figs, Pineapple, etc. are also with a moderate level of GI. 

Tips for Eating Fruit: 

If you have diabetes, it is recommended to monitor your blood sugar levels with a monitoring device. Over time you will learn, how, in what amount, and what intervals you can eat fruit and other vegetables. You can also experiment by eating a little of any fruit and then monitoring your blood sugar. Perhaps that fruit will not raise your blood sugar or it may raise, in which case, you have to monitor the amount of that fruit, you eat. Because each person is different, there is no marked recommendation for how to eat fruits, but try these simple things, 

• Eat Fruits that are in season. 

• Limit your servings to four per day and spread throughout the day 

• Try to avoid dried fruits as they contain higher amounts of sugar 

• Avoid fruit juices and extracts.

*Make sure to check with your doctor before changing eating habits, or trying new supplements. 

A Tasty habit for you!

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