Are Fruits Enemy of Diabetics?
Many diabetics choose to avoid fruit because they think that it contains too much sugar. Indeed, even naturally occurring sugars (such as fructose found in fruits) are problematic for people who are observing their sugar intake. But fruit can be part of a healthy diet plan for diabetics.
What Type Of Fruit Should I Look For?
Fruit is naturally low in fat, sodium, and calories and it is a smart source of key nutrients like vitamin C, potassium, fibre, and folic acid.
So what type of fruit should I look for? Answer: opt for whole fruit—fresh, frozen, or canned—without added sugars, instead of dried fruit or fruit juice. Fibre-rich fruits will be your best bet. Berries, apricot, and kiwi are smart choices as well as some types of melon.
Also keep in mind that some friends like to add sugar, such as grapefruit, cranberry and rhubarb, when eating some low-carbohydrate fruit, it is best to avoid it. If you’re trying to control sugar, even if the amount of carbohydrates in your fruit is slightly higher, choosing a natural sweet fruit is a smart choice.
Low Carb Fruits Are Your Friends
Low carb snack fruits include:
- Blackberries (13.8 grams carbohydrate, 7.6 grams fiber, 7 grams sugar per cup)
- Strawberries (11.7 grams carbohydrate, 3 grams fiber, 7.4 grams sugar per cup)
- Raspberries (14.7 grams carbohydrate, 8 grams fiber, 5.4 grams sugar per cup)
- Rhubarb (5.5 grams carbohydrate, 2.2 grams fiber, 1.3 grams sugar per cup)
- Cantaloupe (14.4 grams carbohydrate, 1.6 grams fiber, 13.9 grams sugar per cup)
- Apricot (3.8 grams carbohydrate, 0.7 grams fiber, 3.2 grams sugar per fruit)
- Grapefruit (13 grams carbohydrate, 2 grams fiber, 8.5 grams sugar per cup)
- Cranberries (12 grams carbohydrate, 4.6 grams fiber, 4 grams sugar per cup)
- Guava (8 grams carbohydrate, 3 grams fiber, 4.9 grams sugar per fruit)
- Kiwi (10 grams carbohydrate, 2.1 grams fiber, 6 grams sugar per cup)
- Avocado (12 grams carbohydrate, 9.2 grams fiber, 2.7 grams sugar per fruit)
Beware Of The High-Carb Fruits
Fruits to limit include any dried fruit, including raisins, dates, figs, and more. Also bananas and pears are higher in carbohydrate (but also provide sweetness with fibre), as are other tropical fruits such as pineapple, pomegranate, and mango, and should be taken in moderation
Juice Is Not Healthy
It’s also best to avoid all fruit juices. Even 100 percent fruit juice, causes instant spikes in blood sugars because the flesh of the fruit, which contains fibre, is discarded. It is also easy to drink an excess amount of calories without realising it. For example, 4 ounces (114 ml) of 100 percent fruit juice contains 60 calories, 15 grams carbohydrate, and 15 grams sugar.
Remember Optimal, Not Excess
Remember, fructose is processed through the liver. There is no problem with optimal intake of fructose, but if the quantity of fructose intake is excessive, it will cause liver overload. Excessive fructose will be converted into fat, which will lead to fatty liver.