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 >>
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 >>
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 >>
The Top 20 Foods For Beating Diabetes
Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner. You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it. That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks. Research proves that making a few key changes to your diet such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more ‘good’ fat’helps improve blood-sugar control and cuts the risk of diabetes-related complications. Don’t make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them, yes, even the flaxseed, because together they represent a new approach to eating, a lifestyle rather than just a diet. 1. Apples Because they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants. Eat them whole and unpeeled for the greatest benefit, or make a quick ‘baked’ apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt an 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 >>
The Best And Worst Foods To Eat In A Type 2 Diabetes Diet
Following a type 2 diabetes diet doesn’t mean you have to give up all the things you love — you can still enjoy a wide range of foods and, in some cases, even help reverse type 2 diabetes. Indeed, creating a diet for diabetes is a balancing act: It includes a variety of healthy carbohydrates, fats, and proteins. The trick is ultimately choosing the right combination of foods that will help keep your blood sugar level in your target range and avoid big swings that can cause diabetes symptoms — from the frequent urination and thirst of high blood sugar to the fatigue, dizziness, headaches, and mood changes of low blood sugar (hypoglycemia). The Basics of the Type 2 Diabetes Diet: What Should You Eat? To follow a healthy diet for type 2 diabetes, you must first understand how different foods affect your blood sugar. Carbohydrates, which are found to the largest degree in grains, bread, pasta, milk, sweets, fruit, and starchy vegetables, are broken down into glucose in the blood faster than other types of food, which raises blood sugar, potentially leading to hyperglycemia. Protein and fats do not directly impact blood sugar, but both should be consumed in moderation to keep calories down and weight in a healthy range. To hit your blood sugar level target, eat a variety of foods but monitor portions for foods with a high carbohydrate content, says Alison Massey, RD, CDE, the director of diabetes education at Mercy Medical Center in Baltimore. “[Foods high in carbohydrates] have the most impact on blood sugar level. This is why some people with diabetes count their carbohydrates at meals and snacks,” she says. How Many Carbs Can You Eat If You Have Diabetes? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), you can calculate Continue reading >>
The Best And Worst Foods To Eat If You Have Diabetes
Most of us take it for granted that we can eat whatever we like, although it may have an unwanted effect on our waistline. But diabetics have to be much more careful with what they consume, as their inability to produce any, or enough, insulin, means their blood sugar levels can become dangerously high if they eat whatever they fancy. [Read more: 6 surprising cholesterol-busting foods] [Revealed: Why am I always hungry? 6 reasons you’re feeling starving] However, as World Diabetes Day is marked on November 14, Diabetes UK points out that no foods are totally off-limits for diabetics – they just need to eat carefully. Libby Dowling, senior clinical advisor at Diabetes UK, explains: “If you have diabetes – whatever the type – no food is out of bounds, but you should aim for a healthy, balanced diet, just as everyone should. This is a diet which is low in sugar, salt and saturated fats and includes plenty of fruit and vegetables. “It’s fine to have a treat now and again, but maintaining a healthy diet most of the time can help you to manage your diabetes, and is good for your general health too.” Here are some suggestions for the best and worst foods to eat when you're diabetic: Frozen grapes Instead of sweets, try these fruity little gems, which turn into a creamy sorbet-style healthy snack when frozen. Although there are fruit sugars in them, there's less sugar than there is in sweets, and fruit's packed with vitamins, minerals and fibre. Sweet potatoes Sweet potatoes have been shown to stabilise blood sugar levels in diabetics by lowering insulin resistance. They also contain high amounts of fibre, which helps reduce levels of 'bad' LDL cholesterol, which is linked to cardiovascular disease. Almonds Eating almonds can help people with type 2 diabetes to Continue reading >>
Eat Fruit To Beat Diabetes: Daily Intake Can 'slash Your Risk Of The Condition'
Scientists at Oxford University have discovered that greater consumption of fresh fruit is linked with a lower incidence of diabetes, as well as a reduction in complications among people who already have the disease. Those who eat fruit daily have a 12 per cent lower risk of developing the disease. And researchers said the news can be positive for those who already have the condition, with regular fruit eaters 17 per cent less likely to die of it. Last night medical experts welcomed the findings. Dr Emily Burns, Diabetes UK's Research Communications Manager, said: "Fresh fruit has many health benefits and it's a myth that people with diabetes should not eat it. The type of sugar in whole fruit is different to the added sugar we should avoid. "We know that a balanced diet is beneficial for overall health and preventing Type 2 diabetes." The benefits of eating fruit and vegetables are well established. However the sugar content of fruit has led to uncertainty about associated risks of diabetes and vascular complications. Now, after studying more than half a million people, the Oxford research team have concluded it is beneficial - the first study to make such a direct link. The findings, published in the journal PLOS Medicine, showed people who eat plenty of fresh fruit had a lower risk of developing diabetes in comparison with other participants. The team recruited more than 500,000 adults from ten widely different areas across China - where many people still eat little fruit - and tracked their health for seven years. Study leader Dr Huaidong Du said: "Among individuals who were free of diabetes at the start of the study daily consumption of fresh fruit was associated with a 12 per cent lower relative risk of developing it, compared to never or rarely consuming fresh fr 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 >>
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 >>
Type 2 Diabetes Diet
Dr Michael Mosley has put together a simple diet plan and lifestyle programme that should not only reduce the risk of getting Type 2 diabetes, but can reverse it in sufferers - all in only eight weeks. 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 >>
What Can You Eat If You Have Diabetes? Foods To Eat & Avoid
Through twenty-five years of working with people with diabetes, when they come in for diabetes education, their first question is most often “What can I eat (or drink).” The next question is often, “What can’t I eat (or drink)? In this article, we will explore what foods are best to eat when you have just been diagnosed with Pre-Diabetes, and Type 2 Diabetes, and what foods are best avoided. Quick Links (click to jump to specific section) There is no other guide available on the internet that will guide you through the best foods to choose, and the best foods to avoid. Take heed, as some foods in the American diet are detrimental. These are also the same foods that Americans are addicted to. On occasion, you will be able to eat from the foods to avoid list, such as on a holiday, or your birthday. It shouldn’t become a regular occurrence to eat foods that are best avoided if you have Pre-Diabetes or Type 2 Diabetes. Also, eating healthier throughout your lifespan, can prevent Pre-Diabetes and Type 2 Diabetes from ever surfacing at all. Starting to eat a healthy diet can help you to reverse your Pre-Diabetes, along with regular physical activity, and sometimes medication (most often Metformin). You can either get Type 2 Diabetes in good control, or you can reverse it to a Pre-Diabetes state in some cases, if you work on healthy lifestyle changes. Though it’s not always possible to reverse Type 2 Diabetes, it is certainly worth a shot. My new book to come out soon, entitled, “The Practical Guide for the Reversal of Pre-Diabetes and Type 2 Diabetes,” published by The Diabetes Council, will explore this topic in depth. Stay tuned! Eating appropriate foods Knowing which foods to eat, and which ones to avoid, can help you to manage your blood sugars, and avoid 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 >>
Best Vegetables For Type 2 Diabetes
People with type 2 diabetes often feel left out at big family meals and at restaurants, but it should not mean having to avoid delicious food. In fact, no food item is strictly forbidden for people with type 2 diabetes. Healthy eating for people with diabetes is all about moderation and balance. The best vegetables for type 2 diabetes are low on the glycemic index (GI) scale, rich in fiber, or high in blood pressure-lowering nitrates. Why choose vegetables? When considering foods to avoid, many people with diabetes might think about sugary or high-carbohydrate foods, such as cinnamon rolls or bread. Certain vegetables, though, can also cause blood glucose problems. The GI refers to how quickly foods cause blood sugar levels to rise. Foods high on the GI, such as most potatoes, rapidly release glucose, potentially triggering blood glucose spikes. They can also cause weight gain when eaten in excess. Low to moderate GI vegetables, such as carrots, offer better blood glucose control, and a lower risk of weight gain. Nitrates are chemicals that naturally occur in some vegetables. They are also used as preservatives in some foods. Eating nitrate-rich foods, not foods processed with added nitrates, can lower blood pressure, and improve overall circulatory health. This means that nitrate-rich foods, such as beets, are among the best vegetables for people with type 2 diabetes who have a higher risk of cardiovascular disease. This is still true despite their high level of carbohydrates. The key to good food management, in this instance, is to reduce carbohydrate consumption elsewhere, such as by eliminating bread or sugary snacks. Fiber and protein are both very important in a healthful diabetes diet. Protein is vital for good health, and can help people feel fuller for longer, Continue reading >>