“An apple a day keeps the doctor away!”
So goes one of the most popular English proverbs. For most, regular fruit consumption will have a positive impact on overall health. But those with diabetes are often told to avoid certain kinds of fruits, particularly those with a high level of fructose. Managing blood sugar is the most challenging part of managing diabetes.
Conflicting reports create confusion as to the consumption of fruit. On one hand, experts suggest that some fruits contain natural sugar, have a good mix of vitamins and minerals, and can lead to a lower risk of type 2 diabetes. On the other hand, others have suggested that adding fruits to daily meals can lead to an increased risk of type 2 diabetes.
Let’s take a closer look at the impact of fruit consumption on diabetes.
Fruit Consumption and Diabetes
Should people with diabetes avoid fruits because of their sugar level? Fruits are rarely the main culprit for high blood glucose levels. You will not reduce your risk of type 2 diabetes by eliminating fruits from your diet. But, some fruits do contain higher levels of sugar. These include: pineapples (16 grams per slice), pears (17 grams per medium pear), watermelon (18 grams per wedge), and pomegranates (39 grams per fruit).
What about fruit juices? Unlike whole fruits, juices are rich in natural sugars and poor in fibre. Some juices also contain added sugar. Drinking large amounts of fruit juices can lead to higher risk of type 2 diabetes. Nutrition experts advise to eat the actual fruit rather than drinking juices.
Get Portion Sizes Right
For people suffering from chronic diseases, it is important to regulate fruit consumption by eating the correct portion size. To avoid glucose levels going-up, become more aware of your macro nutrient and caloric intake and determine the right portion size of fruit for your dietary needs.
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