Can a Person with Diabetes Eat Fruits and Still Keep Sugar Levels in Check?

Diabetes is a disease where hormone insulin is not produced by the pancreas. Insulin helps the body to store and use sugar and fats from food intake. Diabetes is also found in patients with little insulin produced by the pancreas. In some instances, the body may have “insulin resistance” when the body does not respond well to insulin.

Although there is no cure for diabetes, it can be managed and controlled. One of the ways to manage diabetes is to keep the blood sugar level within normal range. This can be done through balanced food intake, medication and exercise. However, as all fruits contain sugar, many wondered if fruit consumption is prohibited among diabetic patients.

What is the verdict?

It turns out that eating whole fruits significantly reduces that risk of type 2 diabetes; meanwhile, drinking more fruit juices increases the risk for diabetes.

There are many benefits of eating whole fruits. Fruits are an excellent source of antioxidants, which helps to prevent cell damage and inflammation caused by oxidative stress. As whole fruits contain fiber, it increases the feeling of fullness without raising the blood sugar too much. To get the most fiber, eat fruits with skin or peel still intact.

Nevertheless, diabetes patients should avoid fruit juices, fruit blends and processed fruits. These fruit preparations often contain higher level of sugar. Besides that, the body may also absorb them faster, which leads to blood sugar spikes.

What is a good portion?

Currently, there is insufficient evidence to support one specific amount of carbohydrate intake for diabetic patients. Regardless, most guidelines still recommend five servings of fruits and vegetable each day. Some good options of fruits are apple, berries, citrus fruits and honeydew. Remember to consume a variety of fruits and vegetables in moderate amounts to get their needed nutrients.

One serving size of fruits is as follows:

• One medium-sized fruit as big as a baseball.
• One-cup of smaller fruits, like berries.
• Half-cup of processed fruit products, like applesauce and fruit juice.
• Two tablespoons of fried fruits, like raisins and cherries.

References:

1. Diabetes basics. [Internet] [cited 2018 October 27] Available from: https://www.webmd.com/diabetes/guide/diabetes-basics#3-6
2. Which fruits can a person with diabetes eat? [Internet] [cited 2018 October 27] Available from: https://www.medicalnewstoday.com/articles/311220.php
3. Fruit for a Diabetes Diet: What to Know Before You Snack. [Internet] [cited 2018 October 27] Available from: https://www.everydayhealth.com/type-2-diabetes/diet/fruit-for-diabetes-diet/
4. Eight low-sugar fruits. [Internet] [cited 2018 October 27] Available from: https://www.medicalnewstoday.com/articles/320078.php?sr

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Tags

• Diabetes
• fruits
• healthy diet