Those who have type 2 diabetes are very well aware that they cannot drink sugar-laden drinks or have chocolate cake every single day. But the inevitable question comes – is all sugar off-limits for type 2 diabetes?
Does this include the natural sugar present in fruits? The fruit contains sugar, but it is abundant with fiber, important minerals, and vitamins. The most common question of people who have this condition is whether they can consume fruit.
According to dietitian Nora Saul, RD, for most of them consuming fruit is okay. The fruit is considered as a healthy snack since it is abundant in nutrients, vitamins, and fiber vital for good health.
However, this does not mean that individuals with type 2 diabetes can consume all the fruit they want.
According to a certified diabetes educator, Lorena Drago, every fruit has carbs, meaning that it will affect blood glucose levels.
Read on to find out more about fruit and diabetes. Here you will learn how to eat fruit and keep blood glucose in check.
Fruit and Diabetes – The GI, i.e., Glycemic Index
Fruit is vital for every healthy diet. However, at the same time, it is a source of carbs. Therefore it is vital to pay close attention to the GI ranking of each fruit and the suitable serving size.
GI is actually a numerical rating linked to carb foods which shows how much a certain food will impact our blood glucose.
According to Saul, ounce for ounce, the foods low in GI elevate blood glucose less in comparison to food high in GI. In order to maintain our blood glucose stable, we need to consume food low in GI.
Also here portion size is vital since the more carb-rich food we consume, the more it affects our blood glucose.
Best Fruit Choices
Berries such as blueberries, blackberries, and strawberries are nutrition powerhouses since they are abundant in vital nutrients. Other good choices are fresh pears, apples, and oranges.
But even with fruit, moderation is the key. Fruit can impact our blood glucose since it contains carbs. It is important to stay within our carb budget on a daily basis, that is specific to every person who has this chronic condition.
When choosing fruit, try to pick differently. According to Saul, different fruits come with various minerals and vitamins.
We should just make sure to watch our portions. In case our favorite fruits are high in GI, we should consume them in small portions.
Can We Drink Fruit Juice?
Remember one thing – consuming juice doesn’t have the same nutritional benefits as consuming the whole fruit. Most juices don’t have fat, fiber or protein and with nothing to slow the absorption, they spike the blood glucose rapidly.
This doesn’t necessarily mean that we shouldn’t drink fruit juice, but we need to do this in moderation. In case we do drink juice, it should be in small quantities of four ounces or maybe less.
It doesn’t mean that we have to skip nature’s candy just because we have diabetes. We can eat fresh fruit as part of our diet.
But we need to bear in mind that moderation is vital here. Moreover, it would be best to learn about the GI of fruits. In that way, we will remember them once and for all. Remember, we are what we eat.