Fruits against diabetes. Which and how much to eat?

Diabetes sufferers should keep their blood glucose levels under control, paying attention to sweets. But what to do with fruit?

Fruit contains sugars. And sugars are the enemy for those suffering from diabetes. So, the first thought for those suffering from this disease would be to avoid these foods, excluding them from their diet.

Nothing could be further from the truth. Let’s see why.

It takes a low glycemic index

The glycemic index is a measure of the rate at which the level of blood sugar increases following the intake of a certain food.

In general, most fruit has a lower index than other dishes, such as pasta, bread and of course desserts. This is because it contains a high amount of fiber.

Fiber, together with mineral salts and vitamins, are the essential components that make fruit an indispensable food for a balanced diet, even for those suffering from diabetes.

The opinion of science

Recently there are several studies that have shown that diabetics can not only eat fruit, but that its consumption would improve the general state of health.

In research published in the journal Plos Medicine, which involved as many as 500,000 people, researchers observed that regular fruit consumption reduces the risk of developing diabetes. In those who already have blood sugar problems, eating it decreases the risk of vascular complications.

Another study, published in the Journal of Nutritional Science, went further, even clearing fruit juices. In fact, it seems that drinking drinks based on apple, lemon, grapes or pomegranate does not have a negative impact on blood sugar, as long as they are 100% fruit-based. So pay attention to industrial products, which often contain added sugars.

Finding the right balance

In any diet, the fundamental rule is that a certain balance is respected between the various foods, avoiding excesses. This is the key to fruit consumption, especially for those suffering from diabetes.

If on the one hand the benefits are undoubted, on the other hand we must avoid exaggerating: too much fruit can actually raise blood sugar. But what would be the ideal portion?

For those suffering from diabetes, a serving of fruit should contain a maximum of 15 grams of carbohydrates. The amount depends mainly on the glycemic index of the chosen food: if this value is low, you can eat more, compared to a fruit with a high index, which contains more sugars.

All fruits are the same… or not?

The choice of the fruit, therefore, depends on the amount of sugars it contains.

Always choose fresh seasonal fruit, to eat with the peel and after washing it thoroughly. Consume it about 2 hours after the meal, to avoid increasing the glycemic load excessively, especially if you have eaten carbohydrates such as bread, pasta or rice.

Here are some examples of fruit recommended or to avoid (or in any case to be consumed in a reduced way) in case of diabetes.

Apple Persimmon
Pear Figs
Medlar Banana
Strawberry Grape
Apricot Dried fruit
Orange and clementines Candied fruit
Peach Fruit in syrup

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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