Fruit: Good Or Bad For People With Diabetes?
How many times have you read recently that you should eat more fruits and vegetables? It’s today’s fad mantra. Want to lose weight? Eat more fruits and vegetables. Feeling sad? Eat more fruits and vegetables. Credit card maxed out? Eat more fruits and vegetables. Sometimes I think we should just make it one word: fruitsandvegetables. When I read one article that claimed that people in previous centuries ate lots of fruitsandvegetables my tolerance limit was reached. That’s idiotic! Sure, there wasn’t as much junk food in past centuries. But then, as now, poor people couldn’t afford expensive fruits, or even vegetables unless they grew their own. Oranges were considered a rare luxury. Then, as now, poor people had to eat a lot of starches like bread and potatoes to get sufficient calories. View an English translation of Queen Victoria’s 80th birthday menu. Even rich people didn’t feast on lots of fruitsandvegetables. Here’s a menu (English translation) from Queen Victoria’s household on her 80th birthday. I don’t see a lot of fruits there. A few vegetables, but mostly meat and fish and eggs. Here’s an article describing what people ate in Boston restaurants in the 19th century. Like Queen Victoria’s household menu, the restaurants seemed heavy on lots of meat courses, thick sauces, and pastry. Certainly not what today’s nutritionists would recommend. Not a lot of emphasis on salads. Fruit was offered at the end, but only after a pastry course. Here’s another 19th century menu so heavy on meats that it makes me slightly nauseous to read it . . . and I’m on a low-carb diet! They do offer some fruit at the end, but by that time you’d probably be so stuffed with meat, game birds, lobster, and fish that you wouldn’t have much room to stuff yo Continue reading >>
Top 3 Diabetes Myths, Busted: Fruit, Starchy Vegetables, And Blood Glucose
Almost 10 percent of Americans have diabetes and that number is growing. Unfortunately, the myths surrounding diabetes are as widespread as the disorder itself. Here we debunk the most common diabetes myths. For the past 50 years, people diagnosed with all forms of diabetes have been advised to eat low-carb diets high in fat and protein, and to avoid eating high-carbohydrate foods like fruits, potatoes, squash, corn, beans, lentils, and whole grains. Despite this popular opinion, more than 85 years of scientific research clearly demonstrates that a low-fat, plant-based whole foods diet is the single most effective dietary approach for managing type 1 and type 2 diabetes. This means that a low-fat diet—not a low-carb diet—has been shown across the board to minimize oral medication and insulin use, stabilize blood glucose, and dramatically reduce long-term disease risk in people with diabetes. Myth #1: You Develop Type 2 Diabetes From Eating Too Much Sugar Eating sweets is not a direct cause of type 2 diabetes. People develop type 2 diabetes over time by slowly developing a resistance to insulin, the hormone that escorts glucose out of your blood and into tissues like your muscle and liver. I like to think of type 2 diabetes as a very advanced form of insulin resistance in which glucose remains trapped in your blood because your body cannot use insulin properly. In this way, elevated blood glucose is a symptom of diabetes, and NOT the root cause. The real cause of insulin resistance is dietary fat. We discussed it at length in this article. People with both type 1 and type 2 diabetes are told to eat foods that are low in carbohydrates and high in fat and protein simply because they don’t create an immediate need for insulin. But in the hours and days after a meal hi Continue reading >>
Can A Diabetes Patient Eat Fruit?
You can eat fruit but you need to watch the portion size and the frequency. Fruits contain carbs which can raise blood sugar. When eating fruit, the amount of fruit you eat will determine how much sugar or carb grams you are ingesting. One serving of fruit has about 10 grams of carbs. One serving equals a small apple, 20 cherries, 2 T. raisins, or 4 oz. of apple juice. Pairing fruit with a protein or fat helps slow down the digestion of the sugar. Apples with cheese or peanut butter or fruit in a protein shake work great. Fruit is a great option for healthy living. As a diabetic you must add fruit into your carbohydrate count. Whether you are using the exchange list or carb counting, be sure to use the proper serving size. For example, 1 small apple is 15 grams of carbohydrate. Be sure to combing the fruit with a protein, such as peanut butter to avoid a high spike in blood sugars. Meet with a Registered Dietitian to ensure how to add fruit to your diabetic diet. If you are diabetic or on an aggressive weight-loss plan, eat more fruits that are lower in sugar such as berries, green or Granny Smith apples, melons, oranges, kiwis and papaya and less of the higher calorie fruits such as mangos, grapes, bananas, pineapple and peaches. Those with diabetes do not need to avoid fruit as long as they limit it to two fresh fruits with breakfast and one with lunch and dinner. They should exclude fruit juice and eat only limited amounts of dried fruit. Frozen fruit can be a convenient substitute when fresh fruit isn't available. The nutritional value of frozen fruit is comparable to that of fresh fruit. Avoid the canned varieties because they are not as nutritious. They often have sweeteners added and they have lost most of their water-soluble nutrients. Eat for Health: Lose Weigh Continue reading >>
Type 1 Diabetes Diet
Maintaining a healthy diet is important for type 1 diabetes management. A type 1 diabetes diet is designed to provide maximum nutrition, while also monitoring intake of carbohydrates, protein, and fat. However, there’s no single universal diabetes diet. It involves being mindful of how you eat and how your body will respond to certain foods. People with type 1 diabetes need to monitor their blood sugar levels. Without proper diet, exercise, and insulin therapy, a person with type 1 diabetes could experience health complications. Complications associated with type 1 diabetes include: high blood pressure, which increases risk for heart attack, stroke, and poor circulation kidney damage nerve damage skin sores and infections, which can cause pain and may lead to tissue death Following proper dietary guidelines can help mitigate the difficulties of type 1 diabetes and help you avoid health complications. It can also improve your overall quality of life. Just like there’s no standard treatment for type 1 diabetes, there’s no standard diet for diabetes. A nutritionist or dietitian can help you come up with meal plans and create a diet that works for you in the long term. It’s easy to reach for fast food and other processed foods when you’re short on time and money. However, these foods offer minimal nutrients and are high in fat, sugar, and salt. Planning your meals ahead of time and grocery shopping regularly can help cut down on any “emergency eating.” A well-stocked kitchen of healthy food can also cut down on unnecessary sugar, carbohydrates, sodium, and fat that can spike blood sugar. An important aspect of any diabetic diet is consistency. To maintain blood sugar levels, don’t skip meals, try to eat around the same time each day, and pay attention to foo Continue reading >>
Can People With Type 2 Diabetes Eat As Much Fruit As They Want?
Someone with diabetes, whether type 1 or type 2, can eat fruit but portion size and quantity is an important part of balancing blood sugar levels. Fruit is a healthy food choice containing very little to no fat or sodium. Since fruit contains carbohydrate, people with diabetes will need to calculate the amount of carbohydrate into their meal plan. A typical fruit serving of ½ cup of juice, ¼ cup dried fruit, 1 medium piece of fresh fruit or ½ cup canned fruit packed in its own juice will provide about 15 grams of carbohydrate. Someone with diabetes cannot eat all the fruit they want unless they calculate the carbohydrate from fruit into their meal plan. It is best to have a balanced diet from all food groups to achieve the best nutrition from foods. People with type 2 diabetes cannot eat as much fruit as they may want, even though fruit is rich in vitamins, minerals and fiber. The problem is that it contains carbohydrates that break down into glucose (sugar) when digested. Insulin is needed to allow the glucose to be used by the body’s cells. People with type 2 diabetes either have cells resistant to the effects of insulin or they simply don’t make enough of it. That’s why part of managing type 2 diabetes is watching what you eat and limiting the number of carbohydrates you consume. Depending on your size, activity level and the need to lose weight, you can have two to four servings of fruit a day. Choose fresh fruit, or frozen or canned fruit without added sugar. Talk to your dietitian or diabetes educator about what your meal plan should include. Remember that one serving size of fruit equals: a small piece of whole fruit, like an apple or orange 1/2 cup of frozen or canned fruit (canned in juice or light syrup) 3/4 to 1 cup of berries or melon 2 tablespoons 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 >>
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 >>
10 Diabetic Friendly Fruits To Help You Manage Diabetes Better
Diabetes mellitus (DM) commonly referred to as Diabetes, is a chronic disorder. It occurs when the pancreas does not secrete enough insulin or when the cells of the body become resistant to insulin. In either case, the blood sugar cannot get into the cells for storage, which then leads to serious complications. Diabetes, perhaps more than any other disease, is strongly associated with the western diet, as it was uncommon in cultures consuming a 'primitive diet'. However as cultures switch from their native diets, to the foods of commerce; their rate of diabetes increases eventually reaching the proportions seen in the western societies. However, what's alarming is the fact that India Is home to 62 million diabetics and the number is estimated to be 100 million by 2030. Obesity is seen as one of the major contributing factors to the development of insulin resistance in approximately 90% of the individuals with type-2 diabetes. In most cases, achieving ideal body weight is associated with the restoration of normal blood sugar levels. Hence dietary modifications and treatment are fundamental to the successful treatment of both type 1 and type 2 diabetes. There are some specific foods that have been shown to produce positive effects on blood sugar control. These foods have a low glycemic index and glycemic load and are high in fiber. When it comes to diabetics eating fruits, there is a lot of confusion and information is very misleading. Just remember that moderation is the key here. TIPS TO ENJOY FRUITS IF YOU ARE DIABETIC: - Always eat fruits that are fresh, local and in season. - Eat fruits that have a low glycemic index. - Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack. - Fruits with high glycemic index should be Continue reading >>
7 Of The Best Fruits For Diabetics (based On Sugar And Nutrients)
Fruits are the perfect snack. They are loaded with nutrients and fiber, relatively low in calories, and easy to bring to work. However, they do contain naturally occurring sugars, sometimes in large amounts. This can be a concern for those who struggle to manage their blood sugars. This article takes a science-based look at the most suitable fruits for diabetics. 1. Blueberries Blueberries are quite low in sugar, with 10 grams per 100 grams of fruit (1). But that sugar is also accompanied by 2 grams of fiber. This is important because when sugar and fiber are eaten together, blood sugar levels don’t spike as quickly (2, 3). It’s the reason 10 grams of sugar from fresh fruits will not have the same effect on blood sugar levels as 10 grams of sugar from a candy bar. In addition, blueberries provide loads of other beneficial nutrients and antioxidants that protect our cells from damage. Interestingly, a study on over 187,000 people tracked over two decades found those who ate the most blueberries had more than a 25% lower risk of getting diabetes than those who ate the fewest (4). Blueberries are great for a snack, and you can even enjoy them in salads. Although they can be particularly expensive, know that frozen blueberries are still nutritious and often much more affordable. 2. Strawberries Strawberries contain even less sugar than blueberries, with only 5 grams per 100 grams of fruit (5). This makes them a great choice for diabetics. They also provide fiber, manganese, folate, and a lot of vitamin C. In fact, 100 grams of strawberries (5-6 large strawberries) provides 98% of our daily vitamin C requirements. Strawberries are a great addition to breakfast foods like oats or yogurt, but they are also delicious on their own. 3. Blackberries Blackberries stand out as n Continue reading >>
Eating Well With Diabetes
Eating well with type 1 diabetes or type 2 diabetes means that you can eat the same healthy diet that's good for everyone—a diet that incorporates a variety of nutritious and delicious foods. Healthy foods can help you maintain normal blood glucose levels and manage your diabetes. There's actually no such thing as a diabetic diet, so you're not stuck eating boring or bland foods. When you have diabetes, you can eat a variety of foods such as fruits, vegetables, whole grains, non-fat dairy foods, lean meats, beans, and healthy fats (eg, olive oil). To help you create a healthy eating plan that works best for you, work with a registered dietitian (RD) or certified diabetes educator (CDE). An RD or CDE can also teach you how to read food labels and count the amount of carbohydrates in your food—crucial information for people with diabetes. There are 2 sections in this article: Find out about eating well with type 1 diabetes or eating well with type 2 diabetes. Eating Well with Type 1 Diabetes When you have type 1 diabetes, it's a balancing act of healthy eating and the insulin you take to achieve blood glucose levels as close to normal as possible. Having type 1 diabetes means that your body can't fully use the food you're eating unless you balance it with the right amount of insulin. Insulin—a hormone produced by your pancreas—binds with glucose and transports it throughout the body. The insulin helps your body, especially your muscles, use glucose efficiently. Because what you eat and how much insulin you take needs to be in sync to maintain normal blood glucose levels, eating well with type 1 diabetes means you need to plan your meals. An RD or CDE can help you kick-start your meal planning. Counting carbs also plays a significant role in eating well with type 1 Continue reading >>
Type 1 Diabetes Diet
Type 1 diabetes diet definition and facts In Type 1 diabetes the pancreas can do longer release insulin. The high blood sugar that results can lead to complications such as kidney, nerve, and eye damage, and cardiovascular disease. Glycemic index and glycemic load are scientific terms used to measure he impact of a food on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly, and thus are better choices for people with diabetes. Meal timing is very important for people with type 1 diabetes. Meals must match insulin doses. Eating meals with a low glycemic load (index) makes meal timing easier. Low glycemic load meals raise blood sugar slowly and steadily, leaving plenty of time for the body (or the injected insulin dose) to respond. Skipping a meal or eating late puts a person at risk for low blood sugar (hypoglycemia). Foods to eat for a type 1 diabetic diet include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and lentils. Foods to avoid for a type 1 diabetes diet include sodas (both diet and regular), simple carbohydrates - processed/refined sugars (white bread, pastries, chips, cookies, pastas), trans fats (anything with the word hydrogenated on the label), and high-fat animal products. Fats don't have much of a direct effect on blood sugar but they can be useful in slowing the absorption of carbohydrates. Protein provides steady energy with little effect on blood sugar. It keeps blood sugar stable, and can help with sugar cravings and feeling full after eating. Protein-packed foods to include on your menu are beans, legumes, eggs, seafood, dairy, peas, tofu, and lean meats and poultry. The Mediterranean diet plan is often recommended for people with type 1 diabetes because it is full of nut Continue reading >>
Fruit For Diabetes Is It Actually Safe To Eat?
Fruit for Diabetes Is it Actually Safe to Eat? If you are living with diabetes, you've probably been told to minimize or eliminate your intake of fruit because "fruit is high in sugar." And if this is the case, maybe you refrain from eating fruits because it causes your blood glucose to spike. Attracted by the smell, color and taste, you may find yourself asking a simple question: "Should I avoid fruit in the long-term? And if so, will I ever be able to eat fruit again? It turns out that this ant-fruit message is a perfect example of pseudoscience at its best. A recent study published in PLOS medicine tracked the health of 512,891 Chinese men and women between the ages of 30 and 79 for an average of 7 years, in order to understand the effect that their diet had on their overall health (1). We like these types of studies because they are: For those who did not have diabetes at the beginning of the study, those who had a higher fruit consumption were 12% less likely to develop diabetes, compared with those who ate zero pieces of fruit per day. The researchers found a dose-response relationship, which means that the more frequently these nondiabetic individuals ate fruit, the lower the risk for developing diabetes. Amongst those living with diabetes at the beginning of the study, those who ate fruit 3 times per week reduced their risk of all-cause mortality (death from any cause) by 17%, compared with diabetic individuals who ate zero pieces of fruit per day. In addition, researchers uncovered that those who ate fresh fruit 3 days per week were 13-28% less likely to experience macrovascular complications (heart disease and stroke) and microvascular damage (kidney disease, retinopathy and neuropathy). Even though this study was observational, the results of the study have Continue reading >>
Diabetes Diet: Should I Avoid Sweet Fruits?
I've heard that you shouldn't eat sweet fruits such as strawberries or blueberries if you have diabetes. Is this true? Answers from M. Regina Castro, M.D. It's a common myth that if you have diabetes you shouldn't eat certain foods because they're "too sweet." Some fruits do contain more sugar than others, but that doesn't mean you shouldn't eat them if you have diabetes. The total amount of carbohydrates in a food affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar. One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same. The following fruit servings contain about 15 grams of carbohydrates: 1/2 medium apple or banana 1 cup blackberries 3/4 cup blueberries 1 cup raspberries 1 1/4 cup whole strawberries 1 cup cubed cantaloupe or honeydew melon Continue reading >>
What Fruits Can A Diabetic Eat?
Diabetics often ask whether it is safe for them to eat large quantities of fruit. Many diabetic patients avoid eating fruit because they are worried that the high sugar content found in most fruits will worsen their condition. Fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels, in fact certain fruits may actually improve glucose control and insulin sensitivity over time. Good Fruits For Diabetics Fiber rich foods are generally safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber delays the emptying of stomach contents into the small intestine which slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it is these parts of the fruit that are highest in fiber. Fruits high in fiber include (fiber content in brackets): passion fruit (10.4%), raspberries (6.5%), apples (2.5%), pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), strawberries (2.0%), pomegranates (3.4%), and avocados (6.7%). 3 Foods to Throw Out Cut a bit of belly bloat each day, by avoiding these 3 foods nucific.com The avocado is not only high in fiber, but is also a rich source of monounsaturated fat. The American Diabetes Association (ADA) recommends a diet high in monounsaturated fat as it can help reduce the risk of cardiovascular disease which is more common in diabetics than the general population. There is also some evidence that a diet rich in monounsaturated fat can improve glycemic control. Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not requ Continue reading >>
8 Best Fruits For A Diabetes-friendly Diet
1 / 9 What Fruit Is Good for High Blood Sugar? When you're looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table. Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health. Fiber — which can also be found in some of the best vegetables for diabetes, as well as whole grains — can further benefit your health because it promotes feelings of fullness, curbing unhealthy cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management. So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more. But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key. Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you're using the glycemic index (GI) or glycemic Continue reading >>
