Diabetes & Fruits Consumption – Should You, or Shouldn’t You?

Majority of the people are of the opinion that fruits are not a good option for people with diabetes. But this is a myth.

• The fact is that people with a diabetic condition should include fruits in their diet because fruits are a storehouse of vitamins, minerals, and fibre.
• Fruits are also rich in antioxidants which have a protective effect against many diseases including cancer.
• So, by missing out on fruits, people would also miss out on all the benefits that fruits have to offer.

It is true that fruits contain fructose which can increase blood sugar levels. However, we do not want to lose out on the benefits of fruits either. Therefore, it would be wise to include fruits in such a way that we derive their benefits and the blood sugar stays within control too.

 

So, what would be the ideal quantity of fruits to consume? This differs from fruit to fruit.

• If the blood sugar level is under control, around 150-400 g of fruits can be consumed in a day.
• It is to be noted that a day’s consumption of fruits should not be ingested in one go but should be spread out over 3-4 meals.
• This will ensure that the sugar level does not spike up.

3 Key Points to Keep in Mind

• When consuming fruits, patients should be aware of the fruit’s glycemic index. This glycemic index is a value between 0-100 that gives the rate at which the sugar level increases after the consumption of a fruit.
• People with a diabetic condition are advised to consume fruits that have a low glycemic index value.
• Many people drink fruit juices thinking that they will derive all the benefits of the fruit from the juice. This is not recommended. To fully benefit from the fruit’s goodness, biting and eating them is advised as this would ensure that we get all their fibre content.
• Avoid canned fruits as the preservatives in them are undesirable. It would be best to consume fresh fruits, whatever is in season, and is locally grown.

 

Stay Informed – Fruits and Their Glycemic Index Levels

Having some knowledge about the glycemic index of various fruits will help us make the correct choice about how much of a particular fruit to consume.

1. Low Glycemic Index Fruits

These are the fruits that are preferred for people with a diabetic condition. Fruits that have a glycemic index value between 0-55 are low glycemic index fruits. Up to 400 grams of these fruits can be consumed in a day. Fruits with low glycemic index are:

• Apple
• Grapes
• Black plums or jamuns
• Sweet lime
• Pears
• Cherries
• Kiwi fruit
• Guava
• Strawberry

2. Medium Glycemic Index Fruits

These are fruits that have a glycemic index value between 55 and 70. Around 100 grams of these fruits can be had in a day. More than 100 grams is not recommended.

• Mango
• Banana
• Pineapple
• Musk melon

3. High Glycemic Index Fruits

If the fruit has a glycemic index value above 70, it falls under this category.

• Watermelon
• Dates
• Dry fruits

These fruits can be taken depending on the patient’s sugar level. 1-2 pieces of these fruits is what is advised by the specialists provided the sugar level is controlled.

There are a lot of myths about a diabetic diet – reading up on the facts from reliable sources and staying informed is our best shot at not falling prey to these myths.

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