While some fruits are beneficial for diabetics, some are not. But each fruit has advantages of its own and ought to be eaten frequently. experts on which fruits are best and worst for controlling blood sugar.
People who have been diagnosed with diabetes frequently hesitate to include fruits in their diets because they worry that their sweet flavour would cause their blood sugar levels to rise. They are somewhat correct in their dread, though. Fruits are a rich source of fibre, vitamins, antioxidants, and all the other vital nutrients needed to maintain immunity, gastrointestinal health, and general well-being. However, they also include fructose, a form of sugar that is found naturally in fruits. In fact, studies suggest that consistently eating fruits can lower your chance of developing diabetes. This does not imply, however, that people with diabetes can eat a variety of fruits frequently throughout the day without worrying about blood sugar rises. Some fruits have a high glycaemic index (GI), whereas others have a low GI, meaning that they break down slowly and elevate blood sugar only gradually over time. You can eat the amounts of fruits that your diabetologist advises after you are aware of which ones are better for your blood sugar levels. Even high GI fruits can be eaten, but only in moderation.
“While some fruits are beneficial for diabetics, some are not. Every fruit, however, has unique advantages and need to be eaten frequently, whether on a daily, weekly, or seasonal basis. Fruit can raise your blood sugar levels, much like many other foods. If you frequently suffer blood sugar spikes, your HbA1c, or average blood sugar level, may also increase. Despite the clear health advantages of eating fresh fruit, concerns have been raised concerning how fruit sugar content affects blood sugar levels and whether or not it is suitable for diabetics “according to Dr. V. Mohan, the center’s chairman and chief diabetologist.
The Appropriate Amount Of Fruits For Diabetics
“The greatest and worst fruits for diabetes are unique. All fruits are safe for diabetics to eat, although those with a higher glycaemic index should have smaller portion sizes. When fruits with a higher glycaemic index are consumed in excess, problems arise. As a result, 150–200 g of fruit should be consumed each day if you have diabetes. However, if your blood sugar levels are greater, you should only consume 100 to 150 grammes each day. Fruits with a higher glycemic index might weigh up to 100 grammes. So, when it comes to fruits, moderation is crucial “On fruits and diabetes, Dr. Charu Dua, Chief Clinical Nutritionist, Amrita Hospital, Faridabad.
However, Dr. Dua adds that it’s crucial for diabetes patients to avoid eating fruits with meals like breakfast, lunch, and supper because these meals are often high in carbohydrates, and fruits are a natural source of these carbohydrates.
The Best Period For Diabetics To Eat Fruits And Best Food Combo
“A fruit between meals is a smart idea, and it’s essential to have fruit with protein. Therefore, if you eat fruits and nuts in the middle of the morning, the pace at which carbohydrates are absorbed and turned into glucose will be slower. The quickest and healthiest substitute is to blend fruit with almonds, seeds, or a teaspoon of nuts and protein. Additionally, adding cucumbers and tomatoes on top is a smart move. However, including nuts, like peanuts or occasionally paneer, will postpone the body’s digestion of carbohydrates and avoid a spike in blood sugar levels after consuming fruit “Dr. Dua explains.
Remember, if you have diabetes, you should eat fruits, chew them thoroughly, and avoid fruit juices because they are quickly absorbed and can increase your blood glucose levels. The fruit also contains fibres, which help you control and regulate your blood sugar levels. So, have fruit and nuts in the middle of the morning.
The Best Fruits For Diabetics
Apple, guava, orange, papaya, and melons are the top five fruits Dr. Mohan advises diabetics to eat. He also discusses the benefits of these fruits in treating the metabolic disease
– These fruits are naturally minimal in sodium, fat, and calories. Most of them are also abundant in nutrients that we typically don’t get enough of. Among these nutrients include folate, vitamin C, potassium, and dietary fibre.
These fruits are rich in potassium, which supports healthy blood pressure maintenance.
– Guava and citrus fruits are rich in vitamin C, which is necessary for tissue growth and repair, wound healing, and keeping healthy teeth and gums.
– Citrus fruits, apple, melons, and papaya provide us with folate, a group of naturally occurring B vitamins known as B9 that help make red blood cells.
“We experience satiety with less calories when we consume whole fruits rather than juice. They also include dietary fibre, which decreases blood cholesterol and the risk of heart disease while assisting with digestion and maintaining regular bowel motions. Therefore, kindly choose whole fruit over fruit liquids “Dr. Mohan adds.
Best and Worst Fruits For Diabetics
Mango, jackfruit, banana, chickoo, and grapes are five fruits that should be consumed less frequently or in lesser amounts, according to Dr. Mohan. He also provides a justification.
Depending on how much fruit is consumed, Dr. Mohan states that “these fruits normally increase the blood glucose level and patients with diabetes must regularly regulate their sugar consumption to avoid increases in blood sugar.”
“It is okay to eat one or two slices or tiny amounts of these forbidden fruits because consuming them in excessive amounts can cause blood sugar levels to rise. After consuming huge quantities of these fruits throughout each season, we encounter a number of individuals with uncontrolled diabetes. To ensure that you still get to enjoy these fruits, you should only eat one or two slices at a time. Take these fruits between meals if you want to lower your blood glucose levels. You can also reduce the amount of cereals you eat for lunch and supper, such as rice and chapatis “Dr. Mohan advises.
Every diabetic responds to fruits differently, according to Dr. Mohan, so it’s critical to assess how fruits affect blood sugar levels.
“Please check your blood sugar levels to see if eating these fruits has an impact on them. Use a continuous glucose monitor sensor if you wish to add fruits so you can readily determine which ones effect your blood sugar levels and which ones don’t “the expert claims.
“When it comes to fruits, not all persons with diabetes react the same way. If you have diabetes and have it under good control, your body can handle fruit consumption. Fruits likely to cause blood glucose levels in people with poor blood glucose control to rise even more “, says Dr. Mohan.