Recently, I have come across a video on the internet which says that people with Diabetes can have as many fruits as they desire. Please advice on the same. Also, please advise what fruits can I consume in Diabetes?Diabetes management includes managing your blood glucose levels, blood lipids, blood pressure and your weight.Consuming fruits and vegetables can play a positive role in caring for your dietary part of Diabetes management. People with Diabetes can eat fruits. The concern has been that because fruits contain carbohydrates (fructose), it makes your blood glucose levels go up. Portion size is very important when considering the effect of fruits on your blood glucose levels. Fruits contain carbohydrates, so you need to count it as a part of your meal plan. A small portion of fruits (100 g) contains about 15-20 g carbohydrate on average.Fruits are naturally quite high in sugar and they typically contain more carbohydrates than non-starchy vegetables. Some fruits are more sugary than others. For example, banana, grapes, mangoes contain more sugar whereas melons, oranges, apples are less in sugar. Ideally, include less sugary fruits in your regular diet. Most fruits have low to medium glycaemic index because of their fructose and fibre content, so they do not cause a sharp rise in your blood glucose levels as compared to other carbohydrate containing foods like white bread.Tips to enjoy fruits in Diabetes:Always eat fruits that are fresh, local and in season.Fruits should be avoided with your main meals. It is best to have fruits in between meals and as a snack. Ideally, fruits should be eaten before a workout.Having a piece of fresh fruit or a small bowl of fruit salad is a good way to satisfy your sweet tooth and include extra nutrients in your meal plan.Eat fruits that have a low glycaemic index. Fruits with high glycaemic index should be eaten only in moderation.Eat fruits with some protein such as non-fat or low-fat yogurt to balance their glycaemic index.Sprinkle fruits with cinnamon or flaxseeds. These are very helpful in balancing blood glucose levels.Never consume fruit juice, jams, or jellies as all the fibre content is lost in the making process and they would quickly raise your blood glucose levels.People with Diabetes should not eat cooked fruits. It is always recommended to eat raw fruits to reap the benefitsIf you eat tinned fruits, choose one that is tinned in the natural juice rather than syrup. It is always helpful to read the nutrition label.- Rutuja MahajanConsulting Nutritionist
Recently, I have come across a video on the internet which says that people with Diabetes can have as many fruits as they desire. Please advice on the same. Also, please advise what fruits can I consume in Diabetes?Diabetes management includes managing your blood glucose levels, blood lipids, blood pressure and your weight.Consuming fruits and vegetables can play a positive role in caring for your dietary part of Diabetes management. People with Diabetes can eat fruits. The concern has been that because fruits contain carbohydrates (fructose), it makes your blood glucose levels go up. Portion size is very important when considering the effect of fruits on your blood glucose levels. Fruits contain carbohydrates, so you need to count it as a part of your meal plan. A small portion of fruits (100 g) contains about 15-20 g carbohydrate on average.Fruits are naturally quite high in sugar and they typically contain more carbohydrates than non-starchy vegetables. Some fruits are more sugary than others. For example, banana, grapes, mangoes contain more sugar whereas melons, oranges, apples are less in sugar. Ideally, include less sugary fruits in your regular diet. Most fruits have low to medium glycaemic index because of their fructose and fibre content, so they do not cause a sharp rise in your blood glucose levels as compared to other carbohydrate containing foods like white bread.Tips to enjoy fruits in Diabetes:Always eat fruits that are fresh, local and in season.Fruits should be avoided with your main meals. It is best to have fruits in between meals and as a snack. Ideally, fruits should be eaten before a workout.Having a piece of fresh fruit or a small bowl of fruit salad is a good way to satisfy your sweet tooth and include extra nutrients in your meal plan.Eat fruits that have a low glycaemic index. Fruits with high glycaemic index should be eaten only in moderation.Eat fruits with some protein such as non-fat or low-fat yogurt to balance their glycaemic index.Sprinkle fruits with cinnamon or flaxseeds. These are very helpful in balancing blood glucose levels.Never consume fruit juice, jams, or jellies as all the fibre content is lost in the making process and they would quickly raise your blood glucose levels.People with Diabetes should not eat cooked fruits. It is always recommended to eat raw fruits to reap the benefitsIf you eat tinned fruits, choose one that is tinned in the natural juice rather than syrup. It is always helpful to read the nutrition label.- Rutuja MahajanConsulting Nutritionist
