Whole Fruits Protect Against Diabetes
Diabetes is a metabolic disease which is characterized by high blood sugar levels that result from defects in insulin secretion, or its action, or both. Diet control is an integral part of diabetes care and management. Food selection, preparation, portion size, timing of food consumption, activity adjustments influence diabetes management.
Recently in one study, it is clearly mentioned that whole fruits help in lowering the diabetes symptoms. Fibre is a major content in fruits which actually lowers the symptoms of diabetes. Most fruits, specifically fruits rich in fibers, are beneficial for reducing the blood sugar level. In fruits, Pectin one of the soluble fibre source is considered especially helpful for people with either form of diabetes. Because fibre slows the digestion of foods, it can help blunt the sudden spikes in blood glucose that may occur after a low-fibre meal.
Often people suffering from diabetes avoid fruits out of fear that the sugar present in fruits could push up their blood sugar level. However, this is a false conception.
Sugar present in fruits is usually in the form of fructose. Unlike other forms of sugar, such as sucrose, fructose has low glycemic index. Minimal insulin is needed for the metabolism of fructose. Intake of this fruit sugar is not associated with sudden surge of the blood sugar level. Studies have shown that by reducing cholesterol and triglyceride production, fructose could protect us from diseases such as arteriosclerosis, which leads to heart diseases and stroke.
So, fruits for diabetics are usually those fruits that have high fiber content and have low sugar content as well as low gylcemic index. Check out the fruits that are recommended in diabetes -
Apples: Apples contain antioxidants, which help to reduce cholesterol levels, cleanse the digestive system, and boost the immune system. Apples also contain nutrients that help in the digestion of fats.
Black Jamun: Undoubtedly, this is one of the best fruits for diabetics. It is known to improve blood sugar control. Seeds of these fruit can be powdered and consumed by patients to control diabetes.
Papaya: They are good for diabetics because they are rich in vitamin and other minerals.
Watermelon: Although watermelons have high GI value, their glycemic load is low, making them good fruits for diabetes patients. However, consume watermelon in moderation.
Pineapple: Good for diabetics, pineapples also benefit the body as they are rich in anti-viral, anti-inflammatory and anti-bacterial properties.
Peaches: These tasty fruits are a great healthy treat, with a low GI and good for diabetics.
Oranges: These citrus fruits can be consumed on a daily basis by diabetics, as they are rich in vitamin C.
Guava: Guava controls diabetes and it is good for constipation. Guavas are high in vitamin A and vitamin C and contain high amounts of dietary fiber. This fruit has a reasonably low GI.
Cherries: Their GI value is 20 which makes it a good healthy snack for diabetes patients at any time of the day.
Pear: These delicious fruits are a good snacking option for diabetics as they are rich in vitamins and fibre.
Pomegranate: These tiny red rubies help diabetic people improve their blood sugar level.
Remember these guidelines for including fruit in your diabetes diet -
- Eat whole fruit when you can. It has more fiber and is more filling than fruit juice.
- Avoid fruits that are canned or frozen in heavy syrup, even if you rinse off the syrup.
Foods to be Avoided with Diabetes
People with diabetes are required to manage their blood sugar levels. So, many diabetics watch out for sugar in their diet,
But is that enough? We have a list of foods besides sugar that could be equally harmful for diabetics, because they have a high Glycemic Index. Foods with high Glycemic Index increase blood glucose levels. For non-diabetic people, when your blood glucose level rises, your body produces insulin to reduce the increased blood glucose levels. People with diabetes are not able to produce enough insulin to reduce blood sugar levels. As a result of this, its important for them to avoid foods with high Glycemic Index.
So, what are the foods that diabetics must watch out for, besides sugar and sugar based foods? Let’s find out…
Dates: It sounds like a healthy fruit, but it has a Glycemic Index of 103 (sugar has a glycemic index of 68!).
Corn Flakes: Mistaken to be healthy, this breakfast cereal has a high Glycemic Index of 87. Often, HFCS is used in corn flakes, that has been linked to obesity- read more about corn flakes.
White bread: We’ve warned you before about how white bread is your weight loss enemy. Besides having a high Glycemic Index of 73, this food has truly no nutrition besides empty calories.
Biscuits/Cookies: Another food that is often mistaken to be healthy, besides the fact that biscuits can promote weight gain, the primary ingredients are refined flour and sugar, both of which have a high Glycemic Index, so it raises your blood sugar significantly. Definitely a no-no food for diabetics
Packaged fruit juices: The Glycemic Index of most fruits fall into the low or medium category, which is acceptable, but packaged fruit juices are not good for diabetics. Most packaged fruit juices have added sugar. Even without the added sugar, many fruit juices have a high Glycemic Index. Find the Fitho choice of healthiest orange juice and healthiest mango drinks.
Our list of surprising no-no foods for diabetics is not over yet. Part 2 of this series, for the complete list of danger foods for diabetics, including the one that’s advertised as a health food!— this article is written by a dietitian @ FitHo