Fruit For Diabetes – Is There A Best Or Worst Fruit?
Fruit gets an unfair bad rap and is often feared to spike up the blood sugars among people with diabetes. But does all the worry around fruit for diabetes really have any truth? We look at three common fruit myths to bust. 1. Banana / Durian / Grape / Watermelon is bad for people with diabetes. There is a “best” or “worst” fruit for diabetes MYTH Many people avoid certain fruits in diabetes because they taste sweeter and believe they are higher in sugar. That is not entirely true. Fruit is a healthy food. It contains fibre, lots of vitamins and antioxidants. Regardless of the sweetness level, all fruits contain carbohydrates naturally, and a variety of fruits should be included as part of your meal plan. The key is to stick to the right portion sizes. Generally, we recommend to aim for two portions of fruit a day, at separate times of the day. For more details on portion sizes, head to Jasmine’s blog post. Another thing to consider that’s not as important as portion size, but may be helpful to optimising blood sugars, is the glycemic index (GI). Most fruits have a low GI because of their fructose and fibre which means the sugar is released slower into the blood. Melons and pineapple have medium GI values as do dried fruits like dates and raisins; a few are high GI including rockmelon and watermelon. Some fruits also tend to be lower in carbohydrates for the same portion size, like berries or guava. The advantage of eating a low-carbohydrate fruit is that you can take a larger portion to make up the 15g carbohydrate serving size. But there is no best or worst fruit for diabetes, all fruits are healthful in their own way and provide unique benefits, so enjoy a rainbow! (click and drag on the text to tweet this/share on Facebook) Let’s look closer at each fru Continue reading >>
Best Fruit For Diabetes Type 2
Reader question: Can I have any kind of fruit to eat? If you have a question, you can submit it over here or leave a comment on any of our posts and we can chat about it For now we are going to dig into the topic of fruit because it is something that comes up quite a bit. Unfortunately when it comes to fruit there aren't many options to choose from when you have diabetes, which can be a bit disappointing for some people who do love their fruit. Let's talk about why and then go over your best options. Fruit Is Sugar Although fruit is a natural food source, one thing to keep in mind is that fruit is high in natural sugar, predominantly fructose. This can be slightly problematic for a few different reasons. All forms of sugar/ carbs can increase blood sugar levels. Fructose is managed solely by the liver and diabetes is both a pancreas and a liver problem. You don't need to clog up the liver anymore by adding the extra load of additional fructose. Unnecessary burden on the body – sugar is sugar and your body is going to have to deal with that. The pancreas is forced to deal out more insulin, your cells have to welcome more glucose, and your liver has to process fructose. When you add additional load to the body and force it to deal with it, you are basically pushing the progression of your disease along much faster. So is it really worth indulging? Well before you decide let's just talk about what types of fruits and how much people can generally handle. Best Fruit For Type 2 Diabetes YES most people can have these Per 1/4 cup Lemon juice 4.21 g carbs Lime juice 5 g carbs YES most people can have these Per half cup Cherries (77 g) Total carbs 12.33 g Net carbs: 10.43 g. Strawberries (75 g) Total carbs 5.53 g Net carbs: 4.3 g (BEST) Blueberries (76 g) Total carbs 10.72 g Continue reading >>
10 Foods That Can Help Prevent Diabetes
Diabetes is an epidemic in the United States, with about 29 million people who have it, another 8 million who are undiagnosed and 86 million who are considered pre-diabetic, according to the American Diabetes Association. Type 2 diabetes, the most common form, is a disease in which the body’s cells don’t use insulin properly. At first, the pancreas makes more insulin to get glucose into the cells, but over time, the pancreas can’t make enough to keep blood glucose levels normal and the result is type 2 diabetes. Type 2 diabetes increases a person’s risk for several health conditions including high blood pressure, heart disease and stroke. It’s also responsible for as many as 12 percent of deaths in the U.S., three times higher than previous estimates, a January 2017 study in the journal PLOS ONE found. Although genetics can increase your chances of developing type 2 diabetes, both diet and exercise also play a big role. In fact, people with pre-diabetes who lost just 5 to 7 percent of their body weight reduced their risk by 54 percent, a study out of John Hopkins in July 2013 found. Here, experts weigh in with 10 foods that balance your blood sugar and can prevent diabetes: 1. Apples You might think fruit is off the menu because of its sugar content, but fruit is filled with vitamins and nutrients that can help ward off diabetes. Apples are one of the best fruits you can eat because they’re rich in quercetin, a plant pigment. Quercetin helps the body secrete insulin more efficiently and wards off insulin resistance, which occurs when the body has to make more and more insulin to help glucose enter the cells. Insulin resistance is the hallmark characteristic of type 2 diabetes. “It’s filled with antioxidants, and also there’s fiber in the fruit that nat Continue reading >>
20 Best Fruits That Are Good For Diabetics And Its Benefits
Diabetes is one of the major concerns for the people in the world. There are plenty of reasons for diabetes but the lifestyle is blamed as the most. There are prescribed treatment for the diabetes. But, you can always control diabetes and regulate the blood sugar level with healthy lifestyle and food. The prime reason behind the diabetes is the mismatch level of the glucagon and the insulin, so you must eat food especially fruits in moderation that can negate the impact and bring balance in the body. The fruits that diabetics consume should have the following properties. Should be low in Glycemic Index Should be seasonal and fresh Should be full of anti-oxidants Should be helpful to increase the metabolism Should contain nutrients that pump the insulin production in body There are many good fruits that can naturally regulate, control and treat the diabetes and here are 20 most beneficial fruits for the diabetes. Eating cantaloupe in moderation is considered to give health benefits for those suffering from diabetes. The fruit is rich in nutrients such as vitamin A, beta-carotene, and folate which are beneficial for your health. Cantaloupe is a sweet fruit and that is why people worry that it can lead to elevated levels of blood glucose. However, combining it with a meal and eating the fruit in moderation can reduce its adverse effect on your blood glucose levels. 19. Kiwi Rich in potassium, fiber, and vitamin C, the fruit is considered to be a healthy choice for the people who suffer from diabetes. Besides, an averagely sized kiwi has only around 56 units of calories and about 13 grams of carbohydrates. This further makes kiwis one of the most recommended fruits for inclusion in the diet of a diabetes patient. It is also known that the fiber that is found in the fruit ha Continue reading >>
Dragon Fruit And Diabetes Glucose Control
The Dragon fruit or Pitaya is an exotic looking fruit that originates from Mexico and Central America. However it’s extremely popular in Southeast Asia where it is readily available in almost every market. This fruit was first introduced into that area (mainly Vietnam) by French traders in the late 1800s where it quickly spread throughout the region. This led to the delicious fruit becoming one of the most profitable exports in Vietnam. While its strange look may turn you off it provides many health benefits that should be taken advantage of especially those with diabetes. Dragon fruit is low in calories and cholesterol making it a perfect choice for those trying to lose weight. One fruit has: 59 calories, 0.38 grams of fat, 2 grams of dietary fiber, 10 grams of sugar, 1 gram of protein, and high content of Vitamin C (over 30% of the DV). These make the fruit a powerhouse that gives it the following benefits: Its high content of vitamin C give the fruit antioxidant properties that help reduce cell damage caused by free radicals, prevent cardiovascular disease, occurrence of type 2 diabetes, and even boost the body’s immune system. Dragon fruit is a good source of fiber which supports the digestive system. It also helps regulate bowl movements, keep control of blood sugar levels, and prevents cancer causing substances from entering the colon. As stated before it does help in weight loss by making us feel full longer thanks to its fiber content which prevents us from overeating and it also helps our metabolic system making our body more energy efficient thanks to its high content of B vitamins. The fruit is well known for its moderate source of minerals some of the most prominent ones are calcium and iron. They help by improving bone health, muscle function, and makes Continue reading >>
25 Best Fruits For Diabetics
Are you a diabetic? Are you worried about foods with a high glycemic index? Don’t worry. We are here to give you the best fruits that you can relish without worrying about your blood sugar levels. Would you like to know more? Keep reading! Diet For Diabetics: Diabetics do not have to eliminate all sugary foods from their regular meals. Sugar or glucose is a vital requirement for the human body. It fuels us with energy so that we can stay active all day. But when you have to deal with diabetes, it is necessary to take care of your sweet cravings in an appropriate manner. Hence, portion control is essential for every diabetic. So, what would be the best practical way to ensure diabetics get their required intake of sugar? Fruits: The Ultimate Food For Diabetics: Most would prefer a healthier and natural way, and what better way is there to go with than fruits! A quick light snack, an after meal desert, or simply blended and squeezed into a refreshing drink, fruits can be consumed in many ways. Fruits also provide us with roughage, antioxidants, vitamins and minerals. But how would fruits benefit a diabetic? Well, in addition to the various nutrients fruits give, the simple sugars or carbs in them are a whole lot easier for the body to process. Also, these are the healthier kind of sugars the body needs. Diabetes may cause weight loss, resulting in severe health adversities. Including fruits in their diet regimen can contribute towards reducing the excessive weight of many diabetics. One of the effects of diabetes is that it makes people hungry all the time, and the intake of certain fruits can create the feeling of fullness. Again, too much of anything can prove to be bad for you. Thus, when consuming fruits, a diabetic must be cautious and careful while picking the fru Continue reading >>
Top 5 Fruit Choices For Diabetes-friendly Diets
Fruit can be included in a diabetes-friendly diet. They are full of good nutrition—vitamins, minerals, fiber, and antioxidants. They taste good and are refreshing, filling, and add color to your plate. The key to eating fruit is to choose the right kinds and appropriate portion sizes. Because they can contain high amounts of carbohydrates that can affect your blood sugar levels, you cannot eat unlimited amounts of fruit. Fruit Choices for Different Diabetes-Friendly Diets What are the best fruits for diabetes? This can be a hard question to answer since people with diabetes adhere to varied diets and philosophies when it comes to diabetes management with food. Some people use exchange lists, whereas others stick to low-glycemic diets or low-carb diets. Assuming most people want to know which fruits have the lowest carbs and offer the best health benefits for diabetes, then the following five berries deserve the spotlight. Top 5 Fruits for Diabetes Raspberries: With merely 15 grams of carbohydrate (1 fruit choice) in one cup serving, raspberries offer the highest amount of fiber of any berry, a whopping 8 grams. Fiber is the indigestible carbohydrate that helps to pull cholesterol away from the heart, helps you to feel full, and also slows down how quickly blood sugars rise. Raspberries' ruby-red color comes from anthocyanins. Research suggests that anthocyanins may help fend off certain chronic disease, including cardiovascular disease. Blackberries: They contain about 15 grams of carbohydrate in a 3/4 cup serving. As with raspberries, they have anthocyanins, as shown by their deep purple hue. Cranberries: There are 15 grams of carbohydrate in one cup of fresh cranberries. Studies have shown that cranberries may help lower LDL (or bad cholesterol) and raise HDL (or go Continue reading >>
Fruits For Diabetes: All You Need To Know
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar, which raises questions about whether they are healthy for people who have diabetes. Is fruit unhealthy for people with diabetes? This article will look at what you need to know about fruit and diabetes. Contents of this article: What is fruit? Most people can probably name several fruits such as oranges and apples, but not know why they are fruits. Fruits contain seeds and come from plants or trees. People eat fruits that are stored in many ways - fresh, frozen, canned, dried, and processed. But aren't tomatoes and cucumbers also fruits because they have seeds? There are many foods that are classed as fruits that may surprise some people. Tomatoes, cucumbers, avocados, peas, corn, and nuts are all fruits. It's fine to think of tomatoes and cucumbers as vegetables rather than fruits, however. What's important is how much energy (calories) and nutrients each food has. The bottom line: it's not important to know the difference between fruits and vegetables but to know that both are good for health. Does eating fruit play a role in managing diabetes? Eating enough fiber plays an important role in managing diabetes. A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially if the skin or pulp is eaten. Many fruits are filling because they contain fiber and a lot of water. Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes. Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their Continue reading >>
I Have Type 2 Diabetes – What Can I Eat?
From the moment you are diagnosed with Type 2 diabetes you are likely to be faced with what seems like an endless list of new tasks... medical appointments, taking medication, stopping smoking, being more active and eating a healthy, balanced diet. No wonder it can all seem so daunting and overwhelming. One of your first questions is likely to be “what can I eat?” But, with so much to take in, you could still come away from appointments feeling unsure about the answer. And then there are lots of myths about diabetes and food that you will need to navigate, too. If you’ve just been diagnosed and aren’t sure about what you can and can’t eat, here’s what you need to know. I've just been diagnosed with Type 2 – what can I eat? In one word... anything. Or how about another? Everything. It may come as a surprise, but all kinds of food are OK for people with Type 2 diabetes to eat. In the past, people were sent away after their diagnosis with a list of foods they weren't allowed to eat, or often told to simply cut out sugar. Long gone are those days of “do's and don'ts”. The way to go nowadays is to eat a healthy, balanced diet. Try and make changes to your food choices that are realistic and achievable in the long term; this will be different for each person diagnosed with Type 2 diabetes depending on your current diet and the goals you want to achieve. Many people with Type 2 diabetes make changes to their diet in order to achieve: good blood glucose control good blood fat levels good blood pressure There's a lot of evidence to say that your diet can affect all of these, so see a registered dietitian for specific advice and an eating plan that is tailored to your needs. Is there anything I should avoid? Before your diabetes was diagnosed, you may have been Continue reading >>
Type 2 Diabetes Fruit List
If your doctor recently diagnosed you with Type 2 diabetes, it's normal to have questions about your food options. Carbohydrates raise blood sugar more than other food components, so in addition to making healthy food choices, you must control your carbohydrate intake. The good news is, as a Type 2 diabetic, you are encouraged to eat fruit. It provides essential vitamins, minerals and nutrients such as fiber. Video of the Day As a Type 2 diabetic, no restrictions are placed on the type of fruit you can eat, so go ahead and enjoy a variety of your favorite fruits. You can choose fresh or frozen fruit. You can also have canned fruit, but check that it does not contain added sugars. It's best to avoid fruit drinks and stick to whole fruit. Fruit drinks can raise blood sugar very quickly and can contain excess calories due to added sugar. Since you're not limited, you can explore and try a wide variety of fruit to determine which ones you enjoy most. This way, you can add your favorites to your weekly shopping list. Common fruits include plums, peaches, mangoes, pears, kiwi, grapes, oranges and bananas. You can also enjoy a variety of berries and melons. Dried fruit provides another option, but usually contains more concentrated calories. This means the portion size is smaller and may be less satisfying than fresh fruit. Fruit counts toward your daily carbohydrate goal. If your doctor has not yet set an individualized goal for you, 45 to 60 grams of carbohydrate per meal is a good place to start, according to the American Heart Association. You may need more or less depending on how your diabetes is managed. A good rule of thumb is to fill half of your plate with fruits and vegetables, recommends the Academy of Nutrition and Dietetics. If you're having fruit as a snack, com Continue reading >>
Shopping List For Diabetics
Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes. If you’ve recently been diagnosed with type 2 diabetes, pay special attention. Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be. Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications). Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124. Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%. Shopping List for Diabetics – More Features Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure. This list can help you identify those foods most advantageous in helping you reach your personal health goals. Diabetic Food Taboos? Not Anymore! Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Watch the Video Our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to: Lose Weight Lower Blood Pres Continue reading >>
Blueberries, Grapes, Prunes, And Apples May Be Linked To A Lower Risk Of Type 2 Diabetes
There’s compelling evidence supporting the notion that high-fructose diets are responsible for most chronic disease; insulin resistance, type 2 diabetes and obesity in particular Many fruits are very high in fructose, up to 50X the sugar that most of the fruits our ancestors were exposed to due to consistent hybridization over the past century for sweetness Therefore most fruits are best limited or avoided if you have insulin/leptin resistance as determined by struggling with your weight, or, diabetes, hypertension, heart disease or cancer According to a new study, certain kinds of whole fruits—particularly blueberries, grapes, prunes and apples—may reduce your risk of type 2 diabetes Consumption of fruit juices, on the other hand, was found to have greater risk. Those who drank one or more servings of fruit juice each day had a 21 percent higher risk for type 2 diabetes compared to the others I believe most will benefit from restricting their fructose to 25 grams a day; and as little as 15 grams a day if you’re diabetic or have chronic health issues. This includes fructose from whole fruits By Dr. Mercola You're probably well-familiarized with my controversial stance on fructose. Compelling evidence shows that fructose is, by far, more harmful to your health than other sugars—especially when it's removed from whole fruits and highly processed and genetically modified, such as high fructose corn syrup (HFCS) found in most processed foods. I've also, as a general rule, warned you of eating too much fruit, as many fruits can be quite high in fructose. This has caused some confusion and consternation among many readers, as fruit has long been promoted as an important part of a healthy diet. That said, there are considerations to take into account when it comes to Continue reading >>
13 Best And Worst Foods For People With Diabetes
How to choose food If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," says Gerald Bernstein, M.D., director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, says Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11% for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," says Andrews. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, says Andrews. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabete Continue reading >>
Fruit And Diabetes - Can I Eat Fruit?
Tweet Along with vegetables, fruit is one of the healthiest food groups and contains an important source of vitamin C which helps to keep our cells healthy. Can someone with diabetes eat fruit? People with diabetes can eat fruit. However, fruit can be quite sugary so bear this in mind to prevent blood sugar levels rising too high Daily recommendations of fruit The Department of Health advises us to consume at least 5 portions of fruit or vegetables a day. The American Diabetes Associations recommends fruit as a good option if you’re having a dessert. Effect on diabetes Fruit is naturally quite high in sugars and fruit will typically have more carbohydrate than non-starchy vegetables. Some fruits are more sugary than others. For example, banana and oranges are examples of more sugary fruits whereas berries are examples of less sugary fruits. You may find therefore that you need to choose smaller portions of certain fruits depending on your blood glucose levels. Fruit juices and smoothies typically contain a lot of fruit sugar so exercise caution with how much fruit juice you consume. Health benefits of fruit Fruit helps to supply us with fibre, minerals and vitamins, and they are particularly high in their supply of vitamin C. Vitamin C is important for preventing our cells being damaged. Fibre helps digestion and is linked with helping reduce cholesterol levels. As with vegetables, different fruit have different characteristics. For example grapefruit contains a healthy amount of vitamin A and potassium whereas berries are good sources of vitamin K and manganese. The US Centers for Disease Control and Prevention note that eating the recommended quantity of fruit and vegetables may reduce susceptibility to chronic disease and cancers. Which fruits are lowest in carbs? Continue reading >>
Whole Fruits Twice A Week Reduces Your Risk For Type-2 Diabetes
If an apple a day keeps the doctor away, two apples will keep diabetes at bay. Food poetry aside, new research from the Harvard School of Public Health found that people who ate at least two servings of whole fruit—particularly blueberries, grapes, and the trusty apple—per week reduced their risk of type-2 diabetes by as much as 23% compared to those who ate just one serving a month. Conversely, drinking your fruits actually increased type-2 diabetes risk by as much as 21%. (Swapping three servings of fruit juice a week for whole fruits decreased risk by 7%.) Although we've seen studies extolling the benefits of fruit for years, this is the first one to look at the effects of individual fruits on diabetes risk. The researchers say more work needs to be done to pinpoint exactly what component(s) of the beneficial fruits are influencing the lowered risk. In the meantime, check out our roundup of the 8 Best Fruits for Better Health and 20 Fittest Foods, which include the three fruits singled out by the study: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Apples: One medium-sized apple is packed with 4g of soluble fiber—17% of the Daily Value (DV), or the amount you need each day for colon health and contr Continue reading >>
