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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 advise on the same. Also, please advise what fruits can I consume in Diabetes?
Diabetes management includes controlling blood glucose levels, blood lipids, blood pressure, and body weight. Consuming fruits and vegetables plays a positive role in the dietary management of diabetes. people with diabetes can eat fruits; however, the timing, portion size, G frequency of consumption are essential.
The concern with fruit is that they contain natural sugar (fructose), which can raise blood glucose levels. However, fruits also provide fiber, vitamins, minerals, and antioxidants, which slow glucose absorption and offer health benefits. Portion control is key when considering the effect of fruit on blood glucose levels. A standard serving of fruit provides approximately 15 g of carbohydrates
Fruits generally contain more carbohydrates than non-starchy vegetables. Most fruits have a low to moderate glycemic index; however, some fruits raise blood glucose levels more rapidly than others. Fruits such as mangoes, ripe bananas, chikoo, and grapes have a relatively higher glycemic index and should therefore be consumed in moderation. In contrast, apples, pears, oranges, guava, and berries have a lower glycemic index and are better choices for regular consumption. Hence, including low glycemic index fruits in the diet is advisable
Tips to enjoy fruits in Diabetes:
- Always choose fruits that are fresh, locally available, and in season.
- Fruits are best consumed between meals or as snacks rather than along with main meals.
- Eat fruits that have a low glycaemic index. Fruits with high glycaemic index should be eaten only in moderation and in controlled portion.
- Pair fruit with a source of protein such as non-fat or low-fat yogurt, nuts or seeds to help slow glucose absorption.
- Sprinkling fruits with flaxseeds can help increase fiber intake.
- Avoid fruit juices, as they lack fiber and can cause a rapid rise in blood glucose levels. Whole fruits are always a better choice.
| Low GI Fruits (d55) | Moderate GI fruits (56- 690 | High GI fruits (e 70) |
| Apple, pear, orange, guava, kiwi, strawberries, cherries,
pomegranate, plum |
Banana, mango, grapes, papaya, fig, sapota, pineapple,
raisins, custard apple |
Watermelon, Dates |
Rutuja Ainapure
Consultant Nutritionist
I’m a 69 year old man with Type 2 Diabetes and have severe osteoarthritis in both legs. Please suggest what exercises I can do.
You physiotherapist will design an exercise program for you depending on your weight, neuropathy (the extent of nerve damage in your feet), pain intensity etc. But apart from this, general guidelines for severe osteoarthritis would be physical training exercises for legs in sitting, lying down and in standing position, then to exercise intermittently with breaks in between. Also, your physiotherapist may recommend isometric exercise (strength training) for your legs. In addition, walking on an even surface, leg raise, side leg raises, ankle toe movements may also be added to your fitness regime. It is best advised that you consult a physiotherapist before embarking on any fitness regime.
Apoorva Dafne Joshi
Consultant Physiotherapist
