Fruit and Diabetes

It is always an argument as whether people with diabetes can eat fruits. In general, They are good for people as they contain different components essential for human body. They are great sources of essential vitamins, minerals and fiber. However, some would suggest diabetic people should avoid them because of the high sugar level.

Glycemic Index

Fruit generally has a greater level of fructose that does not require insulin for absorption. Fructose is converted into glucose by the liver. Therefore it can readily be included in a diabetic diet and is also low in fat, sodium, and high in fiber, vitamins, and antioxidants. People with diabetes should choose those with low glycemic index and high fiber such as watermelon, strawberries, plums, kiwifruit etc. Glycemic index (GI) is a measure of how fast carbohydrate foods are converted in the body to blood glucose. Low rankings are those that score below 55, intermediate-GI foods score between 55 and 70 and high GI foods score above 70. Juices should be avoided as they do not contain fiber and would raise the blood sugar level rapidly.

Fruits and Blood Sugar

How quickly your blood sugar will be raised depends on such considerations as whether you eat after a high-fat meal or drink it as a glass of juice on an empty stomach. You'll also want to consider what your blood-sugar level is when you eat. If you're monitoring your blood glucose, you should be able to figure out how it responds to eating them. It is also important to pay attention to its size you eat - choose a small or medium-sized apple over a large one (or eat only half of the large one). A quick and easy measure of the right serving size is the amount that can comfortably fit in the palm of your hand. Anything bigger than that is too large.

One important point to note, every person are not the same. Different persons might respond differently to the same food. The increase in blood sugar level for one person to eat one apple might be the same as the other who eat 2 apples with the same size. Therefore it might be important to monitor the respond of our body to certain fruits.

For conclusion, the question is not whether or not you should eat it but rather how much and what kinds you should be eating. As they are great sources of different nutrition, it is not a good idea not to eat them. We should put them into our diet and manage what and how much to eat.


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