Fruit For A Diabetes Diet: What To Know Before You Snack
People with type 2 diabetes know that they need to pay attention to their carbohydrate intake. Of the three main macronutrients in food — protein, fat, and carbohydrates — it's the carbohydrates that directly affect blood sugar levels, and this includes the carbohydrates in fruit. But a study published in August 2013 in the British Medical Journal looked at the association between fruit and type 2 diabetes and found that fruit can still be a crucial part of a good diabetes diet. The study, which followed nearly 190,000 people over a number of years, found that eating whole fruits — especially blueberries, grapes, and apples — significantly reduces the risk for type 2 diabetes. On the flip side, drinking more fruit juices actually increases the risk for diabetes. “If you have type 2 diabetes, you do need to watch your sugar," says Katie Barbera, RD, CDE, of Northwell Health Systems in New Hyde Park, New York. She explains that while both whole fruit and fruit juice have carbohydrates, a small piece of whole fruit is equal to about 4 ounces (oz) of fruit juice. So if you drink 12 oz of fruit juice, you could be getting more than you need. “And whole fruits have a lot of other advantages for a diabetes diet," Barbera adds. Understanding the Carbohydrates in Fruit Like vegetables and grains, fruits contain carbs. You need the fruits for a healthy diet, but with type 2 diabetes you also need to keep track of the carbs. Still, figuring out which fruits are best for diabetes is about more than counting carbs — it's also important to take into account the beneficial nutrients certain fruits provide. “Whole fruits are an excellent source of antioxidants," Barbera says. "They have a lot of fiber, so they make you feel fuller and satisfy your hunger. They also add 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 >>
Top 10 Diabetes Superfoods
Not all healthy foods are created equal. Greens may be good for you, but the nutrients in iceberg lettuce may not be as plentiful as those in kale, spinach, and Swiss chard. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels. Here are 10 superfoods that are especially good for those with diabetes. 1. Non-Starchy Vegetables Non-starchy vegetables have fewer carbs per serving. They include everything from artichokes and asparagus to broccoli and beets. This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fiber, and phytochemicals. These vegetables are also low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy almost with abandon. In fact, the American Diabetes Association (ADA) identifies most non-starchy vegetables as low GI foods with a ranking of 55 or less. A small study of 11 people found that a low-calorie diet consisting of non-starchy vegetables may successfully reverse type 2 diabetes. 2. Non-Fat or Low-Fat Plain Milk and Yogurt Vitamin D is essential for good health. One of its roles is to keep bones healthy, yet many of us don’t get as much as we need. Non-fat dairy foods, including milk and yogurt, are fortified with vitamin D. These dairy products are smart choices for diabetics because they have low GI scores: Skim milk has a GI score of 32 while reduced fat yogurt has a GI sco Continue reading >>
Can I Eat Fruit If I Have Diabetes?
Fruit is not off-limits if you have type 2 diabetes. It has too many good things going for it, such as fiber and nutrients, as well as its natural sweetness. These fruits are good choices. Keep in mind that fruit gives you carbs, and “as with any carbohydrate, it's important to be mindful of serving sizes,” Shira Lenchewski, RD, says. Pairing fruit with some protein, such as nonfat or low-fat yogurt or a few nuts, also helps. “This super fruit literally has it all,” says Lynn A. Maarouf, RD, nutrition educator at the Stark Diabetes Center at the University of Texas Medical Branch. “It supplies enough beta-carotene and vitamin C to meet your daily requirements and is an excellent source of potassium (an antioxidant which can help lower blood pressure).” Portion Size: 1/3 of a melon Nutritional Info: 60 calories, 15 grams of carbs One serving of strawberries gives you 100% of your daily requirement of vitamin C. “Also, these sweet berries contain potassium, which help keep blood pressure down, and fiber, which makes you feel full longer while keeping blood sugar levels in check,” Maarouf says. In a recent study, people who ate strawberries along with white bread needed less insulin to steady their blood sugar, compared to people who ate just the white bread. “The research suggests it’s the polyphenols in strawberries that may slow down the digestion of simple carbohydrates, thereby requiring less insulin to normalize blood glucose,” Lenchewski says. Portion Size: 1 cup Nutritional Info: 60 calories, 15 grams of carbs These tiny tangerine hybrids are high in both vitamin C and folate, which has been shown to improve blood sugar control in people with type 2 diabetes. “They fit nicely into a backpack or briefcase, and they have a peeling that slides Continue reading >>
Best Foods For Type 2 Diabetes
Beans If you’re looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free. 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 >>
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 >>
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 >>
Grocery Lists For Type 2 Diabetes: What To Buy And What To Avoid
Diabetes is best managed by being mindful of carbohydrate intake, eating smaller meals regularly, and choosing nutrient dense, healthful options. Knowing what food to eat can make a huge difference to controlling, and, potentially, reversing type 2 diabetes. Making informed food choices can be helped by writing out a grocery list of foods that improve overall health, and benefit someone who has type 2 diabetes. Contents of this article: Lists of good foods A person who has type 2 diabetes can make it easier to avoid buying unhealthful foods by going to the grocery store armed with a list. Choosing healthful, satisfying foods that meet individual nutrition requirements can help people with type 2 diabetes manage their condition. By making smart food choices and buying the right foods, a person can ensure they have enough diabetic-friendly ingredients on hand to take them from breakfast through to the last meal, or snack, of the day. Vegetables Vegetables are the base of a healthy diet. Not only do they offer excellent sources of vitamins and minerals, but they are fibrous, too, and help the body feel full and satisfied. This in turn can deter overeating, which may cause blood sugar issues. Some vegetables to add to the shopping list include: salad greens broccoli cauliflower squash green beans asparagus Brussel sprouts red, green, orange, or yellow peppers Beans and legumes Beans are an excellent source of dietary fiber and protein. They can often be used in place of a portion of the protein that is needed in a diet. Here are some examples of what beans to pick up in either their canned or dried forms: black beans lentils white beans chickpeas kidney beans pinto beans Fruits Despite their high sugar content, fresh or frozen fruits pack a powerful nutritional punch with t Continue reading >>
What Fruits Can A Type 2 Diabetic Eat?
Type-2 diabetes accounts for 90 percent to 95 percent of diabetes cases in the United States, according to the Centers for Disease Control and Prevention. The disorder tends to develop in older people and those who are obese, physically inactive or have a family history of the disorder. The CDC says it can be prevented or its symptoms improved by consuming a healthy diet that includes the right types of fruits and fruit products. Video of the Day Although all fruits are generally healthy and good sources of nutrients, vitamins and minerals, some kinds are especially beneficial for a person who already has or is hoping to avoid type-2 diabetes. These include whole fruits that are high in fiber, which can slow the rise in blood sugar after a meal. Most fruits also contain natural antioxidants, compounds that protect your body from the potentially damaging effects of free radicals. Free radicals form in your skin when you're in sunlight, in your organs as part of the digestive process or when you're exposed to toxins, such as cigarette smoke. Over time, free radicals can raise your risk of chronic diseases that include type-2 diabetes. A study published in the August 2013 issue of the "British Medical Journal" provided detailed information about making fruit choices that could lower your risk of type-2 diabetes. The study included more than 185,000 people who took part over a 24-year period. Healthy at the start, 6.5 percent of the subjects developed type-2 diabetes over the course of the study. Those who consumed at least two servings per week of whole fruits -- especially blueberries, grapes, bananas, grapefruit and apples -- had a risk of diabetes that was up to 23 percent lower than those subjects who consumed less than a single fruit serving each month. Although the r 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 >>
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 >>
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 >>
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 >>
Type 2 Diabetes Diet Plan: List Of Foods To Eat And Avoid
Currently, there are nine drug classes of oral diabetes medications approved for the treatment of type 2 diabetes. Sulfonylureas, for example, glimepiride (Amaryl) and glipizide (Glucotrol, Glucotrol XL) Meglitinides, for example, nateglinide (Starlix) and repaglinide (Prandin) Thiazolidinediones, for example, pioglitazone (Actos) DPP-4 inhibitors, for example, sitagliptin (Januvia) and linagliptin (Tradjenta) What types of foods are recommended for a type 2 diabetes meal plan? A diabetes meal plan can follow a number of different patterns and have a variable ratio of fats, proteins, and carbohydrates. The carbohydrates consumed should be low glycemic load and come primarily from vegetables. The fat and proteins consumed should primarily come from plant sources. What type of carbohydrates are recommended for a type 2 diabetic diet plan? Carbohydrates (carbs) are the primary food that raises blood sugar. Glycemic index and glycemic load are scientific terms used to measure the impact of a carbohydrate on blood sugar. Foods with low glycemic load (index) raise blood sugar modestly and thus are better choices for people with diabetes. The main factors that determine a food's (or meal's) glycemic load are the amount of fiber, fat, and protein it contains. The difference between glycemic index and glycemic load is that glycemic index is a standardized measurement and glycemic load accounts for a real-life portion size. For example, the glycemic index of a bowl of peas is 68 (per 100 grams) but its glycemic load is just 16 (lower the better). If you just referred to the glycemic index, you'd think peas were a bad choice, but in reality, you wouldn't eat 100 grams of peas. With a normal portion size, peas have a healthy glycemic load as well as being an excellent source of pro Continue reading >>