We all know that eating fruits and vegetables can lower the risk of many diseases, such as heart diseases, strokes, high blood pressure, obesity and even cancer. Fruit is rich in vitamins, minerals and fiber and it has a lot of health benefits. There’s no doubt that fruit is healthy for us humans, but people with diabetes are usually told that they should not eat fruit because of its high sugar content.
What do you think? Is fruit beneficial for diabetics or it can be harmful? Read carefully this article and you will find out. We will tell you something more about fruit and its influence on the health of diabetics. If you are a diabetic, this article will be very interesting and useful for you.
Is Fruit Safe for Diabetics?
If you are wondering if fruit is safe for diabetics, we have good news for you. Many people think that fruits are not safe for people with diabetes, but it is false. Fruits can be a part of your diet if you have type 2 diabetes. Although all fruits contain natural sugar, they are also rich in fiber, vitamins and minerals. Not only is fruit safe for diabetics, but it can also be very beneficial. It is known that people with diabetes are prone to high blood pressure, heart diseases, obesity etc.
As we have already said, fruit can reduce the risk of these conditions, so it can be very beneficial for diabetics. Also, fruits contain soluble and insoluble fiber, which can have positive effects on your bowels and your overall health. It is recommended to mix fruits with some protein, such as low-fat yogurt or nuts. But, you should have in mind that fruit contains carbohydrates, so you need to count it as a regular part of your meal plan. You can eat fresh fruits as a dessert and you will get the extra nutrition you need.
People with diabetes need to manage their blood glucose, blood pressure and their weight, so fruits can help in this. The only concern is sugar content in fruit, which makes your blood glucose go up.
But, good news is that most fruits have low or medium glycemic index, so they will not increase your blood glucose levels. When we are talking about glycemic index, the most important thing is the amount of fruit that you are consuming. For example, a portion of fruit contains about 20 g of carbohydrates, which is very similar to a slice of bread. Have in mind that a can of cola or a medium slice of chocolate contains 35 grams of carbohydrates.
As you can see, you should reduce your intake of cakes, chocolate, biscuits and similar foods, in order to manage your blood glucose levels. Since the fruits are rich in carbohydrates, it is also important to reduce the intake of starchy foods with high sugar, salt and fat content.
It is proved that fruit is not the cause of high blood glucose levels but it is very important how much fruit you eat. Also, it is recommended for diabetics to avoid fruit juices because they are high in sugar and they contain less fiber than the whole fruits, which is not good for people with diabetes.
Also, when drinking juice, you can drink a lot of it within a short period of time. It may result in your blood glucose levels going up and it may also affect your weight. If you are a diabetic, it is best to avoid fruit juices and smoothies or limit them to a 1 small glass per day.
Also, you should avoid dried fruits because they are very high in sugar. One tablespoon of dried fruits per day is more than enough and diabetics should not eat more of these fruits.
Which Types of Fruit Are Good for Diabetics?
Now we will tell you which types of fruits are the most beneficial for diabetics. Keep in mind that the best choice is always a fresh fruit, but you can also eat frozen and canned fruits without added sugar. Dried fruits may also be beneficial, but you can eat only a small amount of these fruits. We will start with cantaloupe which is high in nutrients and antioxidants. It is a great source of potassium, vitamin C and beta-carotene.
Also, strawberries are a great choice for diabetics. These fruits are high in vitamin C and fiber, which makes you feel full for a longer period of time. Strawberries help diabetics keep blood sugar levels in check. But, have in mind that only one cup of strawberries is enough for your daily intake of fruits. People with type 2 diabetes should also eat clementines because they can improve blood sugar control. Two clementines should be your daily dose of fruits that will provide you with all necessary nutrients.
Avocado is also a great option for all those with diabetes and it has anti-inflammatory properties. Avocado is low in calories and it contains mostly polyunsaturated fats. Blackberries and bananas are also beneficial for diabetics because they reduce the level of bad cholesterol.
As you have seen, diabetics can safely eat fruit because it is high in vitamins, fiber and other nutrients. Fruit can be a great healthy snack for people with diabetes. Since it is high in carbohydrates, it is necessary to reduce the amount of other types of carbohydrates that you are consuming.
Although fruit is beneficial for diabetics, you should not eat too much of it. If eaten in large amounts, fruit can increase blood glucose levels, which is not good for people with diabetes. Only a small amount of fruit is enough to provide you with all necessary nutrients. You can eat strawberries, avocados, bananas, melons, pineapples or some other delicious fruits.
We hope you have enjoyed this article and now you can safely include fruits in your diet. But, you should always have in mind that moderation is the key of good health.