What fruits are best for diabetics: Fruits for diabetes: Options, GI, and benefits
Fruits for diabetes: Options, GI, and benefits
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes.
Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.
Is fruit dangerous for people with diabetes? This article will suggest fruits to eat and avoid if you have diabetes, as well as examining the relationship between fruit and blood sugar.
Below is a list of fruits divided by GI index, as reported by the U.S. Department of Agriculture (USDA).
Low GI and GL fruits
Some fruits have a GI of under 55 and a GL under 10, including.
- apples
- avocados
- bananas
- berries
- cherries
- grapefruit
- grapes
- kiwi fruit
- nectarines
- orange
- peaches
- pears
- plums
- strawberries
Medium-GI fruits (GI of 56 to 69)
A fruit with a GI of between 56 and 69 is considered to be a medium-GI food. All fruits listed below still have GL levels under 10.
- honeydew melon
- figs
- papayas
- pineapples
High-GI fruits
Fruits with a GI higher than 70 are high-GI and a GL of greater than 20 is high GL. While these are safe to eat with diabetes, it is important to eat larger quantities of lower-GI fruits instead.
- dates (high GL)
- watermelon (low GL)
The American Diabetes Association (ADA) advises that any fruit is fine to eat for a person with diabetes, so long as that person is not allergic to a particular fruit.
A meta-analysis published in 2014 in the British Medical Journal found higher fruit intake was significantly associated with a lower risk of type 2 diabetes.
The preparation of fruit, however, can affect blood sugar. Fresh or frozen fruits are better than processed fruits straight from a can or jar, such as applesauce and canned fruit.
Processed fruits also include dried fruit and fruit juices.
People with diabetes should eat processed foods sparingly or avoid them completely. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.
The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.
Fruit blends like smoothies also have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar.
For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the glycemic index (GI).
GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.
High GI foods are absorbed faster than medium or low GI foods.
Glycemic load (GL) takes into account the GI of a food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.
People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.
The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.
Share on PinterestFruit plays a key role in helping people with diabetes feel full and absorb sugar slowly.
Eating enough fiber plays an important role in managing diabetes.
A diet high in soluble fiber can slow the absorption of sugar and control its levels in the blood. Many fruits are high in fiber, especially those with the skin or pulp included.
Many fruits are filling because of their high fiber and water content.
Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes.
Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their fiber removed and should be limited.
The good news is that fruit is healthy to eat for people with diabetes, according to the NIDDK.
People with diabetes should eat a balanced diet that provides enough energy and helps to maintain a healthy weight. Some fruits are high in sugar, such as mangoes, but can be part of a healthy diet in moderate amounts.
Fruits can also satisfy a sweet tooth without resorting to candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients not found in other foods.
Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits like oranges and grapefruits are high in vitamins A and C, which are powerful antioxidants.
Most guidelines recommend that adults and children eat five servings of fruits and vegetables each day. This does not change for people with diabetes.
The United States guidelines recommend that people fill half of their plate at each meal with fruits and vegetables.
People with diabetes should focus on non-starchy vegetables for 50 percent of the meal, rather than depending on fruit. The remaining half of the meal should be protein and high-fiber starches like beans or whole grains. Many experts also recommend including healthy fat at each meal to encourage feeling full and enhance absorption of antioxidants and vitamins.
One serving is a medium-sized fruit, or a serving the size of a baseball. Smaller fruits, such as berries, have one-cup as the serving size.
A half-cup is also the serving size for processed fruit products, such as applesauce and fruit juice.
The serving for fried fruits like raisins and cherries is 2 tablespoons per serving size.
Like vegetables, it’s great for people to eat a variety of fruits to get their needed nutrients, as well as to enjoy their varied flavors.
To achieve the desired five servings of fruits and vegetables per day, people should aim to have fruit or vegetables throughout the day.
Here are a few ideas to help with menu planning:
Citrus fruits
Citrus fruits are versatile and easy to add to meals. Add lemons and limes to seafood, sauces, or glasses of iced tea or water.
People can make their own fruit water by adding citrus slices to a pitcher of water. Let the water sit overnight to create a refreshing drink.
Berries
Berries are tasty when eaten raw and can also be cooked into a compote to spoon into oatmeal or meat.
Put whole fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook on medium or low heat until the berries have broken down into a thick sauce.
One serving is half a cup.
Apples
Apples are a popular fruit. They are delicious raw for a snack or dessert. When cooked, apples have a deeper flavor, making them a favorite in cooked desserts when spiced with cinnamon or ginger.
A recipe from the ADA suggests marinating apples in a small amount of honey and spices and then cooking them on a grill. To finish, roll the apples in crushed walnuts or pecans.
While still containing honey, this is a healthier alternative to many apple-based baked goods.
Avocados
Avocados are high in fat, but they contain monounsaturated fat, the type of fat that is beneficial for the body.
They are eaten raw and can be served sliced, in salsas, or as guacamole. Avocados are easy to prepare by slicing them in half around the pit. Discard the pit and mash the avocado.
Add herbs and vegetables to taste. Lime or lemon can also be added to avocado for a citrus boost.
Read the article in Spanish.
Fruits for diabetes: Options, GI, and benefits
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes.
Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.
Is fruit dangerous for people with diabetes? This article will suggest fruits to eat and avoid if you have diabetes, as well as examining the relationship between fruit and blood sugar.
Below is a list of fruits divided by GI index, as reported by the U.S. Department of Agriculture (USDA).
Low GI and GL fruits
Some fruits have a GI of under 55 and a GL under 10, including.
- apples
- avocados
- bananas
- berries
- cherries
- grapefruit
- grapes
- kiwi fruit
- nectarines
- orange
- peaches
- pears
- plums
- strawberries
Medium-GI fruits (GI of 56 to 69)
A fruit with a GI of between 56 and 69 is considered to be a medium-GI food. All fruits listed below still have GL levels under 10.
- honeydew melon
- figs
- papayas
- pineapples
High-GI fruits
Fruits with a GI higher than 70 are high-GI and a GL of greater than 20 is high GL. While these are safe to eat with diabetes, it is important to eat larger quantities of lower-GI fruits instead.
- dates (high GL)
- watermelon (low GL)
The American Diabetes Association (ADA) advises that any fruit is fine to eat for a person with diabetes, so long as that person is not allergic to a particular fruit.
A meta-analysis published in 2014 in the British Medical Journal found higher fruit intake was significantly associated with a lower risk of type 2 diabetes.
The preparation of fruit, however, can affect blood sugar. Fresh or frozen fruits are better than processed fruits straight from a can or jar, such as applesauce and canned fruit.
Processed fruits also include dried fruit and fruit juices.
People with diabetes should eat processed foods sparingly or avoid them completely. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.
The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.
Fruit blends like smoothies also have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar.
For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the glycemic index (GI).
GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.
High GI foods are absorbed faster than medium or low GI foods.
Glycemic load (GL) takes into account the GI of a food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.
People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.
The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.
Share on PinterestFruit plays a key role in helping people with diabetes feel full and absorb sugar slowly.
Eating enough fiber plays an important role in managing diabetes.
A diet high in soluble fiber can slow the absorption of sugar and control its levels in the blood. Many fruits are high in fiber, especially those with the skin or pulp included.
Many fruits are filling because of their high fiber and water content.
Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes.
Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their fiber removed and should be limited.
The good news is that fruit is healthy to eat for people with diabetes, according to the NIDDK.
People with diabetes should eat a balanced diet that provides enough energy and helps to maintain a healthy weight. Some fruits are high in sugar, such as mangoes, but can be part of a healthy diet in moderate amounts.
Fruits can also satisfy a sweet tooth without resorting to candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients not found in other foods.
Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits like oranges and grapefruits are high in vitamins A and C, which are powerful antioxidants.
Most guidelines recommend that adults and children eat five servings of fruits and vegetables each day. This does not change for people with diabetes.
The United States guidelines recommend that people fill half of their plate at each meal with fruits and vegetables.
People with diabetes should focus on non-starchy vegetables for 50 percent of the meal, rather than depending on fruit. The remaining half of the meal should be protein and high-fiber starches like beans or whole grains. Many experts also recommend including healthy fat at each meal to encourage feeling full and enhance absorption of antioxidants and vitamins.
One serving is a medium-sized fruit, or a serving the size of a baseball. Smaller fruits, such as berries, have one-cup as the serving size.
A half-cup is also the serving size for processed fruit products, such as applesauce and fruit juice.
The serving for fried fruits like raisins and cherries is 2 tablespoons per serving size.
Like vegetables, it’s great for people to eat a variety of fruits to get their needed nutrients, as well as to enjoy their varied flavors.
To achieve the desired five servings of fruits and vegetables per day, people should aim to have fruit or vegetables throughout the day.
Here are a few ideas to help with menu planning:
Citrus fruits
Citrus fruits are versatile and easy to add to meals. Add lemons and limes to seafood, sauces, or glasses of iced tea or water.
People can make their own fruit water by adding citrus slices to a pitcher of water. Let the water sit overnight to create a refreshing drink.
Berries
Berries are tasty when eaten raw and can also be cooked into a compote to spoon into oatmeal or meat.
Put whole fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook on medium or low heat until the berries have broken down into a thick sauce.
One serving is half a cup.
Apples
Apples are a popular fruit. They are delicious raw for a snack or dessert. When cooked, apples have a deeper flavor, making them a favorite in cooked desserts when spiced with cinnamon or ginger.
A recipe from the ADA suggests marinating apples in a small amount of honey and spices and then cooking them on a grill. To finish, roll the apples in crushed walnuts or pecans.
While still containing honey, this is a healthier alternative to many apple-based baked goods.
Avocados
Avocados are high in fat, but they contain monounsaturated fat, the type of fat that is beneficial for the body.
They are eaten raw and can be served sliced, in salsas, or as guacamole. Avocados are easy to prepare by slicing them in half around the pit. Discard the pit and mash the avocado.
Add herbs and vegetables to taste. Lime or lemon can also be added to avocado for a citrus boost.
Read the article in Spanish.
Fruits for diabetes: Options, GI, and benefits
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes.
Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.
Is fruit dangerous for people with diabetes? This article will suggest fruits to eat and avoid if you have diabetes, as well as examining the relationship between fruit and blood sugar.
Below is a list of fruits divided by GI index, as reported by the U.S. Department of Agriculture (USDA).
Low GI and GL fruits
Some fruits have a GI of under 55 and a GL under 10, including.
- apples
- avocados
- bananas
- berries
- cherries
- grapefruit
- grapes
- kiwi fruit
- nectarines
- orange
- peaches
- pears
- plums
- strawberries
Medium-GI fruits (GI of 56 to 69)
A fruit with a GI of between 56 and 69 is considered to be a medium-GI food. All fruits listed below still have GL levels under 10.
- honeydew melon
- figs
- papayas
- pineapples
High-GI fruits
Fruits with a GI higher than 70 are high-GI and a GL of greater than 20 is high GL. While these are safe to eat with diabetes, it is important to eat larger quantities of lower-GI fruits instead.
- dates (high GL)
- watermelon (low GL)
The American Diabetes Association (ADA) advises that any fruit is fine to eat for a person with diabetes, so long as that person is not allergic to a particular fruit.
A meta-analysis published in 2014 in the British Medical Journal found higher fruit intake was significantly associated with a lower risk of type 2 diabetes.
The preparation of fruit, however, can affect blood sugar. Fresh or frozen fruits are better than processed fruits straight from a can or jar, such as applesauce and canned fruit.
Processed fruits also include dried fruit and fruit juices.
People with diabetes should eat processed foods sparingly or avoid them completely. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.
The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.
Fruit blends like smoothies also have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar.
For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the glycemic index (GI).
GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.
High GI foods are absorbed faster than medium or low GI foods.
Glycemic load (GL) takes into account the GI of a food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.
People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.
The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.
Share on PinterestFruit plays a key role in helping people with diabetes feel full and absorb sugar slowly.
Eating enough fiber plays an important role in managing diabetes.
A diet high in soluble fiber can slow the absorption of sugar and control its levels in the blood. Many fruits are high in fiber, especially those with the skin or pulp included.
Many fruits are filling because of their high fiber and water content.
Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes.
Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their fiber removed and should be limited.
The good news is that fruit is healthy to eat for people with diabetes, according to the NIDDK.
People with diabetes should eat a balanced diet that provides enough energy and helps to maintain a healthy weight. Some fruits are high in sugar, such as mangoes, but can be part of a healthy diet in moderate amounts.
Fruits can also satisfy a sweet tooth without resorting to candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients not found in other foods.
Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits like oranges and grapefruits are high in vitamins A and C, which are powerful antioxidants.
Most guidelines recommend that adults and children eat five servings of fruits and vegetables each day. This does not change for people with diabetes.
The United States guidelines recommend that people fill half of their plate at each meal with fruits and vegetables.
People with diabetes should focus on non-starchy vegetables for 50 percent of the meal, rather than depending on fruit. The remaining half of the meal should be protein and high-fiber starches like beans or whole grains. Many experts also recommend including healthy fat at each meal to encourage feeling full and enhance absorption of antioxidants and vitamins.
One serving is a medium-sized fruit, or a serving the size of a baseball. Smaller fruits, such as berries, have one-cup as the serving size.
A half-cup is also the serving size for processed fruit products, such as applesauce and fruit juice.
The serving for fried fruits like raisins and cherries is 2 tablespoons per serving size.
Like vegetables, it’s great for people to eat a variety of fruits to get their needed nutrients, as well as to enjoy their varied flavors.
To achieve the desired five servings of fruits and vegetables per day, people should aim to have fruit or vegetables throughout the day.
Here are a few ideas to help with menu planning:
Citrus fruits
Citrus fruits are versatile and easy to add to meals. Add lemons and limes to seafood, sauces, or glasses of iced tea or water.
People can make their own fruit water by adding citrus slices to a pitcher of water. Let the water sit overnight to create a refreshing drink.
Berries
Berries are tasty when eaten raw and can also be cooked into a compote to spoon into oatmeal or meat.
Put whole fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook on medium or low heat until the berries have broken down into a thick sauce.
One serving is half a cup.
Apples
Apples are a popular fruit. They are delicious raw for a snack or dessert. When cooked, apples have a deeper flavor, making them a favorite in cooked desserts when spiced with cinnamon or ginger.
A recipe from the ADA suggests marinating apples in a small amount of honey and spices and then cooking them on a grill. To finish, roll the apples in crushed walnuts or pecans.
While still containing honey, this is a healthier alternative to many apple-based baked goods.
Avocados
Avocados are high in fat, but they contain monounsaturated fat, the type of fat that is beneficial for the body.
They are eaten raw and can be served sliced, in salsas, or as guacamole. Avocados are easy to prepare by slicing them in half around the pit. Discard the pit and mash the avocado.
Add herbs and vegetables to taste. Lime or lemon can also be added to avocado for a citrus boost.
Read the article in Spanish.
Fruits for diabetes: Options, GI, and benefits
Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes.
Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.
Is fruit dangerous for people with diabetes? This article will suggest fruits to eat and avoid if you have diabetes, as well as examining the relationship between fruit and blood sugar.
Below is a list of fruits divided by GI index, as reported by the U.S. Department of Agriculture (USDA).
Low GI and GL fruits
Some fruits have a GI of under 55 and a GL under 10, including.
- apples
- avocados
- bananas
- berries
- cherries
- grapefruit
- grapes
- kiwi fruit
- nectarines
- orange
- peaches
- pears
- plums
- strawberries
Medium-GI fruits (GI of 56 to 69)
A fruit with a GI of between 56 and 69 is considered to be a medium-GI food. All fruits listed below still have GL levels under 10.
- honeydew melon
- figs
- papayas
- pineapples
High-GI fruits
Fruits with a GI higher than 70 are high-GI and a GL of greater than 20 is high GL. While these are safe to eat with diabetes, it is important to eat larger quantities of lower-GI fruits instead.
- dates (high GL)
- watermelon (low GL)
The American Diabetes Association (ADA) advises that any fruit is fine to eat for a person with diabetes, so long as that person is not allergic to a particular fruit.
A meta-analysis published in 2014 in the British Medical Journal found higher fruit intake was significantly associated with a lower risk of type 2 diabetes.
The preparation of fruit, however, can affect blood sugar. Fresh or frozen fruits are better than processed fruits straight from a can or jar, such as applesauce and canned fruit.
Processed fruits also include dried fruit and fruit juices.
People with diabetes should eat processed foods sparingly or avoid them completely. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.
The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.
Fruit blends like smoothies also have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar.
For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the glycemic index (GI).
GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.
High GI foods are absorbed faster than medium or low GI foods.
Glycemic load (GL) takes into account the GI of a food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.
People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.
The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.
Share on PinterestFruit plays a key role in helping people with diabetes feel full and absorb sugar slowly.
Eating enough fiber plays an important role in managing diabetes.
A diet high in soluble fiber can slow the absorption of sugar and control its levels in the blood. Many fruits are high in fiber, especially those with the skin or pulp included.
Many fruits are filling because of their high fiber and water content.
Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes.
Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their fiber removed and should be limited.
The good news is that fruit is healthy to eat for people with diabetes, according to the NIDDK.
People with diabetes should eat a balanced diet that provides enough energy and helps to maintain a healthy weight. Some fruits are high in sugar, such as mangoes, but can be part of a healthy diet in moderate amounts.
Fruits can also satisfy a sweet tooth without resorting to candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients not found in other foods.
Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits like oranges and grapefruits are high in vitamins A and C, which are powerful antioxidants.
Most guidelines recommend that adults and children eat five servings of fruits and vegetables each day. This does not change for people with diabetes.
The United States guidelines recommend that people fill half of their plate at each meal with fruits and vegetables.
People with diabetes should focus on non-starchy vegetables for 50 percent of the meal, rather than depending on fruit. The remaining half of the meal should be protein and high-fiber starches like beans or whole grains. Many experts also recommend including healthy fat at each meal to encourage feeling full and enhance absorption of antioxidants and vitamins.
One serving is a medium-sized fruit, or a serving the size of a baseball. Smaller fruits, such as berries, have one-cup as the serving size.
A half-cup is also the serving size for processed fruit products, such as applesauce and fruit juice.
The serving for fried fruits like raisins and cherries is 2 tablespoons per serving size.
Like vegetables, it’s great for people to eat a variety of fruits to get their needed nutrients, as well as to enjoy their varied flavors.
To achieve the desired five servings of fruits and vegetables per day, people should aim to have fruit or vegetables throughout the day.
Here are a few ideas to help with menu planning:
Citrus fruits
Citrus fruits are versatile and easy to add to meals. Add lemons and limes to seafood, sauces, or glasses of iced tea or water.
People can make their own fruit water by adding citrus slices to a pitcher of water. Let the water sit overnight to create a refreshing drink.
Berries
Berries are tasty when eaten raw and can also be cooked into a compote to spoon into oatmeal or meat.
Put whole fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook on medium or low heat until the berries have broken down into a thick sauce.
One serving is half a cup.
Apples
Apples are a popular fruit. They are delicious raw for a snack or dessert. When cooked, apples have a deeper flavor, making them a favorite in cooked desserts when spiced with cinnamon or ginger.
A recipe from the ADA suggests marinating apples in a small amount of honey and spices and then cooking them on a grill. To finish, roll the apples in crushed walnuts or pecans.
While still containing honey, this is a healthier alternative to many apple-based baked goods.
Avocados
Avocados are high in fat, but they contain monounsaturated fat, the type of fat that is beneficial for the body.
They are eaten raw and can be served sliced, in salsas, or as guacamole. Avocados are easy to prepare by slicing them in half around the pit. Discard the pit and mash the avocado.
Add herbs and vegetables to taste. Lime or lemon can also be added to avocado for a citrus boost.
Read the article in Spanish.
Fruit | ADA
Fruit contains carbohydrate so you need to count it as part of your meal plan. Having a piece of fresh fruit or fruit salad for dessert is a great way to satisfy your sweet tooth and get the extra nutrition you’re looking for.
What are the best choices?
The best choices of fruit are any that are fresh, frozen or canned without added sugars.
- If choosing canned fruit, look for words like “packed in its own juices,” “unsweetened” or “no added sugar.”
- Dried fruit and 100% fruit juice are also nutritious choices, but the portion sizes are small so they may not be as filling as other choices.
Tips
For carbohydrate counters
A small piece of whole fruit or about ½ cup of frozen or canned fruit has about 15 grams of carbohydrate. Servings for most fresh berries and melons are from ¾–1 cup. Fruit juice can range from ⅓–½ cup for 15 grams of carbohydrate.
Only two tablespoons of dried fruit like raisins or dried cherries contains 15 grams of carbohydrate so be cautious with your portion sizes!
Fruit can be eaten in exchange for other sources of carbohydrate in your meal plan such as starches, grains or dairy.
For plate method
If using the plate method, having a small piece of whole fruit or a ½ cup of fruit salad for dessert is a great complement to the non-starchy vegetables, small portion of starch and protein foods that are on your plate.
For using the glycemic index
Most fruits have a low glycemic index (GI) because of their fructose and fiber content. Melons and pineapple have medium GI values as do some dried fruits such as dates, raisins and sweetened cranberries.
Overall, fruit is encouraged when using the glycemic index to guide food choices—so enjoy.
Common fruits
The following is a list of common fruits:
Apples | Apricots | Avocado | Banana | Blackberries | Blueberries | Cantaloupe | Cherries | Grapefruit | Grapes | Honeydew melon | Kiwi | Mango | Nectarine | Orange | Papaya | Peaches | Pears | Pineapple | Plums | Raspberries | Strawberries | Tangerines | Watermelon
This also includes dried fruit such as:
Cherries | Cranberries | Dates | Figs | Prunes | Raisins
10 Best Fruits to Eat When You Have Diabetes
AlexRathsGetty Images
There’s nothing (naturally) sweeter than biting into a juicy peach or sprinkling strawberries on your morning oatmeal.
But for people with diabetes, there can be some confusion over how much of that fruity sweetness they can enjoy while keeping their blood sugar in check. “Many of my clients with diabetes are worried because they’re not sure where fruit fits into the equation,” says dietitian Farah Z. Khan, RD, who is also a health and wellness coach. But the natural fructose and glucose found in fruit is very different from added sugars found in sweets like ice cream, cookies, and soft drinks, Khan adds. “Fruit provides important vitamins and minerals, and it also has fiber in it, which delays how quickly the food is going to be digested, so the glucose will enter your bloodstream more slowly.”
Khan recommends you stick to whole or frozen fruits, since dried fruits and canned fruits may contain added sugar (though if you only have access to canned fruits, you can simply rinse off the syrup, she says). If you like to take your fruit in liquid form, stick with no-sugar-added 100% juice, and consider diluting it with water or seltzer, Khan adds. The American Diabetes Association recommends limiting high-carbohydrate foods (which includes fruit) to one quarter of your plate, or about 2 to 3 servings of fruit per day. Choose whichever fruit you love, says Khan, who suggests you pair it with other proteins or healthy fats, as an extra way to keep your blood sugar from spiking. Keep in mind that one serving of fruit equals about 15 g carbohydrates.
Here, 10 fruits to enjoy if you have diabetes — and how much to eat for one healthy serving.
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1
Apples
Apples are full of fiber (most of it in the peel, so leave it on!), which makes them an excellent choice for snacking. Pair them peanut or almond butter to get some protein in every bite.
1 serving = 1 small apple
2
Pears
Also full of healthy fiber, pears are a great choice for a crunchy snack.
In fact, one study suggests that eating whole Bartlett and Starkrimson pears may even help manage type-2 diabetes.
1 serving = 1 small pear
3
Strawberries
Filled with antioxidants, fiber, and vitamin C, strawberries are a bright and tasty choice. Slice them up and serve on top of oatmeal, yogurt, or mixed with spinach and walnuts for a sweet and savory salad.
1 serving = 1 cup berries
4
Bananas
When picking a banana from the bunch, go for one that’s still slightly on the greener side, says Khan, who points out that the as the banana ripens, its sugar content increases.
1 serving = 1/2 banana
5
Blackberries
Because of their antioxidant content, all berries are a great choice for diabetics, but tart and juicy blackberries have more than double the fiber content of their more popular cousin, the strawberry.
1 serving = 1 cup berries
6
Peaches
Nothing can beat the sweet and juicy flavor of a peach in season. Along with other stone fruits such as plums and nectarines, peaches contain bioactive compounds that one study has found may fight obesity-related diabetes.
1 serving = 1 medium peach
7
Kiwi
This fuzzy little fruit is rich in vitamin C and relatively low in sugar— slice it up for a welcome tang on your cottage cheese or yogurt.
1 serving = 1.5 kiwis
8
Oranges
Yes, even super-sweet oranges have their place in a healthy diet when you have diabetes, says Khan. The 3 g of fiber and 51 mg of vitamin C in one medium orange help lower your risk of chronic disease.
1 serving = 1 medium orange
9
Cherries
While you’ll want to skip the sugar-soaked maraschino ones that get plopped on top of ice cream, plump and juicy fresh cherries are loaded with antioxidants, which can help regulate blood sugar, making them a great choice.
1 serving = 1 cup cherries
10
Cantaloupe
A slice of juicy melon on a hot afternoon is one of the great pleasures of summer — but skip the watermelon, which has a higher glycemic load, and instead choose cantaloupe or honeydew.
1 serving = 1 cup cubed melon
Marisa Cohen
Marisa Cohen
Marisa Cohen is a Contributing Editor in the Hearst Health Newsroom, who has covered health, nutrition, parenting, and the arts for dozens of magazines and web sites over the past two decades.
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50 Best Foods for Diabetics That Steady Blood Sugar
For most of us, dialing back on sugar and simple carbs is an effective way to fast-track weight loss. But for those living with diabetes, it can be a matter of life and death. That’s why it’s important to know the best foods for diabetics (and which foods diabetics should be mindful of).
Diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke, according to the American Heart Association. And for those who don’t properly control their condition, the odds of health issues—which range from cardiovascular trouble to nerve damage and kidney disease—increases exponentially.
Luckily there are plenty of delicious foods that are compatible with diabetes.
The best foods for diabetics are low-carb, low-sugar, and high in fiber, digestion-slowing macronutrients like healthy fats and protein, and high in flavor.
These diabetes foods are recommended by registered dietitians and certified diabetes educators:
- Jackie Newgent, RDN, CDN, culinary nutritionist, and author of the Silver Nautilus Book Award-winning The All-Natural Diabetes Cookbook
- Elizabeth Snyder, RD, LD, CDE, a diabetes outreach coordinator and certified diabetes educator at The Ohio State University Wexner Medical Center
- Lori Zanini, RD, CDE, and author of the Diabetes Cookbook and Meal Plan for the Newly Diagnosed
- Erin Spitzberg, MS, RDN, CDE, and author of Eat Like a Normal Person
- Nicole Anziani, MS, RD, CDN, CDE
- Byron Richard, MS, RD, CDE, Clinical Nutrition Manager UC San Diego Health
- Jenna Braddock, RDN, CSSD
- Sarah Koszyk, MA, RDN
- Miriam Jacobson, MS, RD, CNS, CDN
These superfoods will keep your blood sugar in check without skimping on flavor. Bonus: Most of these foods are also packed with essential vitamins and antioxidants to fight off inflammation and keep your energy levels high.
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This nutty, trendy whole grain is a good source of fiber and protein, making it a smart pick for a diabetes diet, Sarah Koszyk, RDN tells us. “With the fiber and protein combination found in quinoa, you’ll feel fuller and have better blood sugar control. Protein also helps with the uptake of carbohydrates so the body can process them more easily. I suggest enjoying quinoa in a salad or casserole.”
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Elizabeth Snyder, RD, LD, CDE says you can still eat carbs if you’re diabetic. You just have to watch out for portion sizes: “The trouble [with eating carbs as a diabetic] lies in eating more carbohydrates than we need, as the body will choose to store any extra energy as fat,” she says. So, rather of cutting out carbs entirely, Snyder recommends switching to complex carbs, such as 100% whole wheat bread, which are higher in vitamins, minerals, and blood-sugar-managing fiber than their simple, refined counterparts.
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“Beans provide a notable combination of plant protein and soluble fiber that can help boost feelings of fullness and manage blood sugar levels,” Jackie Newgent, RDN, culinary nutritionist, and author of The All-Natural Diabetes Cookbook explains. “Replacing some meat with beans can play a helpful role in heart health,” which is particularly important for diabetics as heart disease is one of the most common complications of diabetes. Consider adding kidney beans to soups and black beans to your casseroles to boost your intake of the legumes.
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Lentils are rich in something called resistant starch: a type of carb that has a very minimal impact on your blood sugar levels because it passes through the body undigested and ultimately ends up feeding the healthy bacteria at the bottom of your digestive tract. So, not only will lentils help keep your blood sugar levels more even-keeled, they’ll also help to improve your gut health.
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“Salmon is a smart addition to anyone’s eating plan, but for individuals with diabetes, it’s especially beneficial,” Lori Zanini, RD, CDE tells us. Here’s why: “It’s a healthy protein source that will not raise blood sugar levels and will help to decrease the risk of heart disease and stroke—a major concern for diabetics.” Salmon’s heart-healthy qualities come from its high levels of omega-3 fatty acids. This particular fat reduces levels of triglycerides, a risk factor for coronary heart disease, according to a review in the journal Endocrine Practice.
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Looking for a protein-packed way to fuel your morning? Greek yogurt is the answer. “It naturally contains both carbohydrates and protein, which is a perfect combination to help control hunger levels and blood sugars,” says Koszyk. “Plus, choosing Greek yogurt will give you more protein and fewer carbohydrates than regular yogurt, which can help better control blood-sugar levels.
Enjoy yogurt in a smoothie or as a snack paired with some berries and chia seeds.”
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“Leafy greens, like spinach, are great non-starchy vegetable options because they contain lutein, an important nutrient for eye health. This nutrient is essential for people with diabetes since they have a higher risk for blindness than those without diabetes,” explains Newgent. That’s not all spinach has going for it. A study published in the journal Archives of Internal Medicine found that adults who consumed 4,069 milligrams of potassium per day had a 37 percent lower risk of heart disease compared to those who consumed only 1,793 milligrams. Just one cup of cooked spinach contains 839 milligrams of potassium (which is equivalent to what’s in 2 medium bananas) or 20 percent of that target intake.
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Craving a treat? Consider berries your go-to when your sweet tooth strikes. “Strawberries, blueberries, raspberries, and blackberries are all low on the glycemic index and are considered to be superfoods for diabetics,” Koszyk explains. The combination of being low in sugar and high in fiber contributes to their diabetes-friendly ability to gradually raise blood sugars. An added bonus: according to two recent animal studies, consuming a diet rich in polyphenols—a naturally occurring chemical found abundantly in berries—can decrease the formation of fat cells by up to 73 percent!
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“Cruciferous vegetables like kale, broccoli, cauliflower, brussels sprouts and cabbage are high in something called sulforaphane,” Miriam Jacobson, RD, CDN says. “The compound helps reduce oxidative stress and vascular complications associated with diabetes like heart disease and neuropathy, a term used to describe a problem with the nerves.”
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Add a satisfying crunch to your favorite oatmeal, salad, soup, or smoothie with the help of ground flaxseeds, a potent superfood for people with diabetes. “Ground flaxseeds contain lignans (a plant-based chemical compound) and fiber which help maintain blood sugar levels and glycemic control,” Koszyk explains.
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“I often recommend an ounce of almonds as a snack,” Zanini tells us. “Almonds don’t raise blood sugar levels and are a great source of magnesium, a nutrient that improves insulin sensitivity.”
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“Chia seeds are a heart-healthy fat that contains fiber and omega-3s,” Koszyk explains. “Research suggests that chia seeds help control blood glucose. And it’s all thanks to the fiber content slowing the passage of glucose into the blood. Also, fiber fills us up which reduces our appetite and helps us eat less.” Koszyk suggests enjoying chia seeds in yogurt, fruit and veggie smoothies, or salads.
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What’s better than avocado toast? Perhaps it’s the fact that this fatty fruit can help you maintain healthy blood sugar levels, making it one of the best foods for diabetics watching their blood glucose levels. “Avocados contain a significant amount of healthful fats and dietary fiber, which help slow carbohydrate digestion and absorption and prevent spikes in blood sugar,” Newgent tells us.
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It’s time to upgrade your cooking oil. Extra virgin olive oil is rich in monounsaturated fats, which studies show can actually help lower levels of ‘bad’ LDL cholesterol. This is particularly important since diabetics have a higher risk of experiencing a heart attack or stroke. And get this: Snyder says losing just 7 percent of your body weight (if you’re overweight) can result in significant health benefits for diabetics. Luckily for you, EVOO is rich in oleic acid, which a Journal of Lipid Research study found helps reduce lipogenesis, or fat formation.
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“When living with diabetes, eating a filling breakfast is an essential way to start the day,” says Erin Spitzberg, MS, RDN, CDE, and author of Eat Like a Normal Person. “Adding a little fat for added satiety can help,” she explains. She recommends pairing up your favorite breakfast carb—either a slice of whole grain toast, bowl of steel-cut oats, or high-fiber cereal—with 1 tablespoon of natural peanut butter. “The peanut butter adds approximately five grams of fat, which will help slow digestion and keep you full a little longer.”
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Kale is called a superfood for good reason! Rich in fiber—with 16 grams, or over 60 percent of your daily recommended intake, of the digestion-slowing nutrient in just one cup—and low on the glycemic index, kale can help improve blood glucose control.
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Despite what you may think, nixing sugar or salt doesn’t have to be synonymous with bland, cardboard-like dishes. “So often, we think about what we can’t eat when we start cutting out sugar. Instead, focus on ways to add more flavor to the foods you are eating,” suggests Zanini. “There are so many great ways to add flavor without adding sugar or salt.” Add a couple of crushed cloves of garlic to your marinara sauce or saute broccoli in a blend of extra virgin olive oil, chopped garlic, and crushed red pepper flakes.
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A series of reviews printed in the American Journal of Clinical Nutrition discovered that adding a heaping teaspoon of cinnamon to a starchy meal like overnight oats could help stabilize blood sugar, ward off insulin spikes, and decrease fasting blood sugar. Experts believe that the spice’s powerful antioxidants, known as polyphenols, are at work; these active compounds have been proven to improve insulin sensitivity and, in turn, your body’s ability to store fat and manage hunger cues.
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Want to continue munching on your favorite crackers without fretting too much over your blood sugar levels? Consider pairing the crunchy snack with a can of tuna. Depending on the amount of healthy fats and protein you pair with your carb-laden snack, your body can digest the carbs much slower than you could if you ate the carbs alone. In fact, Tufts University researchers recently presented the results of a study which found that eating protein- and fat-rich tuna fish with a slice of white bread produced a slower rise in blood sugar than when eating carbs alone.
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Your favorite grilled veggie is more than just a tasty side. Because asparagus is rich in folate—just four spears contain 89 micrograms of the nutrient, or roughly 22 percent of your recommended daily value—it’s one of the best foods for diabetics. According to a meta-analysis published in Diabetes Research and Clinical Practice, folic acid supplementation can lower cardiovascular risk among patients with Type 2 diabetes by reducing homocysteine levels, an amino acid that’s been linked to increased risk of mortality when present in high levels in diabetic patients.
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Trust us: it’s worth the tears. A Canadian study published in the American Journal of Clinical Nutrition discovered that a type of gut-healthy insoluble fiber found in onions, called oligofructose, can increase levels of ghrelin—a hormone that controls hunger—and lower levels of blood sugar. This allium can help diabetics in another way, as well. Thanks to their bioactive sulfur-containing compounds, onions can help lower cholesterol, ward off hardening of the arteries, and help maintain healthy blood pressure levels, according to a study published in the Evidence-Based Complementary and Alternative Medicine.
Pro tip: Eat your onions raw whenever you can for better benefits; a Journal of Agricultural and Food Chemistry study found the cholesterol-lowering properties were stronger in onions that were raw compared to those eaten cooked. Think: pico de gallo, sliced onions on sandwiches and burgers, or served in a Greek cucumber and tomato salad.
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If you love spaghetti and meatballs, swapping in veggies for grains should be your go-to move if you have diabetes. “Zucchini noodles and spaghetti squash are both easy and delicious ways to lower the amount of carbohydrates in some of your favorite dishes,” says Zanini.
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Zanini is a huge fan of green tea—and with good reason. Because it is hydrating and filling, green tea can help prevent overeating, which will both stabilize blood sugar levels and aid weight loss efforts by boosting feelings of satiety. “This drink also increases your metabolism and reduces fat storage,” Zanini adds.
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“Oats contain a type of fiber called beta-glucan, which seems to have an anti-diabetic effect,” explains Newgent. Specifically, a review published in Vascular Health and Risk Management concluded that beta-glucans help to reduce high blood sugar and blood pressure, adding, “I advise people with diabetes to steer clear of added sugars by enjoying savory rather than sweet oatmeal.” Try making oatmeal overnight with one of our overnight oats recipes for weight loss.
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Check out the power of the cauliflower. Grate it up, and cauliflower rice is a great low-carb substitute for refined white rice, which can help keep your blood sugar levels more stable. Plus, cauliflower is rich in sulforaphane: a compound which a Science Translational Medicine study found can inhibit glucose production in cells and improves glucose tolerance in rodents on high-fat or high-fructose diet.
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You may not think much of broccoli sprouts when they pop up on your salad or sandwich, but these little guys are a powerful anti-inflammatory. They’re packed with sulforaphane, which may help protect against cancer according to a study published in Cancer Prevention Research. Rich in fiber, broccoli sprouts are “a potent detoxifier and play a role in decreasing cancer risk,” says Nicole Anziani, MS, RD, CDN, CDE and Clinical Manager at Fit4D.
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“Edamame delivers a unique nutrition profile that could offer multiple benefits for those living with diabetes,” Jenna Braddock, RDN, CSSD, sports dietitian and blogger at MakeHealthyEasy. “First, the fiber content of one cup is a staggering 10 grams, which could be very helpful in regulating blood sugar spikes and also contributes to reducing risk for heart disease. Second, as a plant-based source of protein, it could help reduce disease risk factors when it replaces meat in the diet. Lastly, edamame is a good source of the essential nutrient choline, and research shows that 9 out of ten Americans don’t get enough of in the diet. Choline is important for helping to reduce homocysteine levels in the blood, a marker connected to increased risk of heart disease and connected to vascular disease in diabetes.”
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Instead of reaching for pretzels, chips, or another high-carb, high-calorie snack, carrots make for a healthy, low-calorie alternative. They are packed with vitamins C, D, E, and K, and the antioxidant beta-carotene, and make for a good low-carb snack when dunked in hummus or guacamole.
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Eggs are a great source of protein. Anziani recommends opting for pasture-raised, organic omega-3 eggs. “The yolk will concentrate the omega-3 fed to the chickens,” she says, adding that these eggs are “a good source of choline and protein, but limit to under five per week.”
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Instead of choosing starchier veggies that can raise blood sugar, Anziani likes tomatoes to add to a salad or as a snack for a flavorful option that’s low-calorie. They are also a good source of the antioxidant lycopene, which can help fight inflammation.
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These fatty fish are some of the healthiest cold water fish, says Anziani. “[Sardines are] extremely convenient to eat when packaged as boneless and skinless in extra virgin olive oil,” she says. Pour them over a salad with the olive oil dressing for a boost of healthy fats and protein to keep your blood sugar stable.
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Instead of fattier cheese or mayo, Anziani recommends hummus as a dip for veggies or low-carb crackers. “[Hummus] contains protein and a lot of taste for lower glycemic snacking,” she says.
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Although vegetarians might have a tougher time getting protein in their diet, Anziani recommends organic tofu. Tofus absorbs the flavor of whatever it is cooked with, making it extremely versatile. Another high-protein option is tempeh, a fermented soy protein that can replace animal protein. However, those with a thyroid condition should only consume tofu or tempeh two to three times a week.
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Anziani says that although sweet potatoes are starchy, they’re rich in beta-carotene, which is converted into the essential vitamin A. Sweet potatoes are also lower on the glycemic index than regular white potatoes, cementing their place among the best foods for diabetics. Treat sweet potatoes as your main starch for the meal and stick to a serving size—about ½ a cup baked or roasted. Keep the skin on for extra fiber.
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MCT oil, named for the medium-chain triglycerides, a type of fatty acids, has been praised for its brain-boosting benefits, but it can also be used in small amounts to replace other fat sources. “MCT oil can be used in smoothies or drizzled over salads,” Anziani says, “It is tasteless and may be used as fuel preferentially, versus being stored as fat.”
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Stock up on fresh pumpkin and pumpkin puree during the fall season. This super squash is rich in beta-carotene and adds a boost of seasonal flavor. “It can be a nice addition to oatmeal, yogurt, smoothies, or cooked as the starch component of dinner,” Anziani says.
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Watching your blood sugar doesn’t mean you have to give up dessert entirely. Dark chocolate that’s 70% cacao or above can have health benefits without spiking blood sugar; just pay attention to the ingredients and nutrition label. “One ounce or square can be consumed per day to strategically lower the stress hormone cortisol and keep milk chocolate cravings at bay,” Anziani, says. Cacao is also rich in antioxidants, which can help fight inflammation.
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Even diabetics can enjoy pasta. Shirataki noodles are made from yam flour for a low-carb and super low-calorie option. “These noodles have 0-20 calories per package and can be prepared in meals that would call for carby noodles,” Anziani says.
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“All vegetables are good sources of nutrition but dark green leafy vegetables like kale, spinach, bok choy, mustard, and broccoli provide vitamins like A, C, E, K and folate as well as fiber, iron and several minerals like calcium,” Byron Richard, MS, RD, CDE, Clinical Nutrition Manager UC San Diego Health, says, “Leafy greens, as most non-starchy vegetables, have a low GI are low in calories and carbohydrates.”
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Celery is an alkaline food that makes for an easy snack; Anziani likes that celery is nearly calorie-free. Slice up some celery to dip in hummus or fill with almond or peanut butter.
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Smoothies, especially those with a lot of fruit, can have too much sugar for diabetics. But a good high-quality, low-sugar vegan protein powder can be an excellent meal replacement when shaken with unsweetened almond or coconut milk says Anziani. We like Vega One All-In-One Nutritional Shake Blend ($51.99 for large tun on Amazon). Each scoop is 137 calories, 11 grams of carbs, 2 grams of sugar, 6 grams of fiber and 15 grams of protein. Blend a low-sugar, high-protein smoothie with spinach, chia seeds, unsweetened almond milk, and a handful of berries for sweetness.
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Bitter melons aren’t all that common; after all, as the name suggests, they are very bitter, Anziani says. However, she adds that it has been proven to lower blood sugar. A study published in the Journal of Ethnopharmacology found that 2,000 milligrams of bitter melon a day lowers blood glucose levels in people with type 2 diabetes.
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Instead of sodas and sweetened beverages, which can pack up to 40 grams of sugar per serving and can wreak havoc on blood sugar levels, Anziani recommends opting for unsweetened seltzer instead. Try a low-calorie flavored brand like Spindrift, or buy plain club soda or seltzer and flavor yourself with a squeeze of lemon, lime, or fresh mint sprigs.
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Nuts are some of the best foods for diabetics since they are low in carbs, high in healthy fats, and high in fiber. Walnuts are one of the best nuts available because of their high omega-3 content Anziani says—one serving (about ¼ a cup) has almost 3 grams of omega-3s. Just be sure to stick to one serving size so as not to go overboard on calories.
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Like other beans, chickpeas are a high-fiber legume that can be eaten instead of animal protein, Anziani recommends. Roasted and seasoned chickpeas also make for a good high-fiber, low-carb snack compared to other high glycemic options such as pretzels and potato chips.
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Instead of other high-carb crackers, opt for high-fiber flax crackers. They’re an excellent base for hummus, guacamole, or turkey slices. We like Mary’s Gone Crackers Super Seed Crackers which are just 160 calories per serving and have 19 grams of carbs, 3 grams of fiber, 0 grams of sugar, and 3 grams of protein.
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Bone broth is rich in collagen, which can make for a protein-packed and satiating snack and one of the best foods for diabetics, Anziani says. Sip some warm broth for an afternoon snack to keep you satisfied until dinnertime. We like Pacific Foods for a tasty and affordable option.
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Combining proteins are key in keeping your blood sugar down while also leaving you feeling satisfied. Anziani recommends a lean protein like chicken because it’s nearly pure protein, highly satiating, and versatile for a variety of recipes. “A good portion of protein is a palm-sized piece at meals, or about 22 grams per meal,” she says.
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You don’t have to give up rice entirely if you’re diabetic. Anziani likes wild rice because it’s high in fiber. She says it’s an ancient grain that is actually a grass and is high in manganese, zinc, iron, and folate.
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Red, green, orange, and yellow bell peppers aren’t just colorful additions to your salad; they can be a blood sugar-friendly snack all on their own. They have a sweeter taste without the sugar content of most fruit (about 3 grams of sugar per medium bell pepper). Anziani also likes how they are rich in vitamin C and also have a satisfying crunch. Slice them up and enjoy them as a snack with hummus or guacamole.
School of Diabetes – Fruits and Vegetables for Diabetes Mellitus: Do’s and Don’ts
What Fruits and Vegetables Can You Eat with Diabetes?
Everyone knows that eating fruits and vegetables is good for your health. They contain important vitamins, minerals and fiber and reduce the risk of developing malignant neoplasms, heart disease, strokes, and obesity. Is this recommendation equally true for everyone? Are these guidelines helpful for people with type 1 and type 2 diabetes?
What effect can fruits and vegetables have on disease?
Most fruits and vegetables have a low to moderate glycemic index, so they do not dramatically increase blood glucose levels compared to other carbohydrate-rich foods such as white or whole grain bread and sweets.
Vegetables for diabetes play an important role because they provide the body with essential vitamins and minerals, and the fiber they contain slows down the absorption of glucose. Vitamins A, D, E, K dissolve in fats, so it is worth adding olive oil, nuts or seeds to greens 1 .
Research has shown that certain types of fruit are beneficial in the primary prevention of many chronic diseases, including type 2 diabetes.Consuming three servings of blueberries, apples or grapes per week significantly reduced the risk of developing type 2 diabetes 2 .
What fruits can be used for different types of diabetes?
Increasing fruit intake is recommended for the primary prevention of many chronic diseases, including type 2 diabetes 3 . With diabetes, it is recommended to eat any fruit, but with some restrictions.
Fruits differ from each other in terms of the glycemic index (GI):
- high GI (60-70) have melon, bananas, grapes, raisins;
- medium (47-59) – prunes, blueberries, grapefruit;
- low GI (34-46) in apples, pears, oranges, peaches, plums, apricots, strawberries.
The most useful are gooseberries, pineapples, watermelons, avocados, lingonberries, peaches, lemons, black berries (especially blueberries), cherries, grapefruits, pears, apples, blackberries, raspberries, tangerines, melons, apricots, papaya, oranges, currants (white and red), strawberries, strawberries, cherries, cranberries.
Some of the recommended fruits can vary greatly in composition depending on the variety and growing conditions. Therefore, it is worth checking after each meal if the fruit has affected the increase in blood sugar levels.To do this, every person living with diabetes must keep a diary and scrupulously write down all the foods and meals of their diet in it 3 .
Fruit not recommended
The dietary guidelines do not include a ban on fruit consumption, even if their glycemic index is relatively high 4 . For people with type 1 diabetes mellitus, it is necessary to be able to recalculate the carbohydrate load of fruits in bread units to compensate for their intake with an increase in the dose of insulin.
People with type 2 diabetes should avoid eating large amounts (more than 400 g per day) of fruits with a high glycemic index (bananas, melons, very ripe pears and plums), as well as candied fruits and candied fruits, which contain a lot of sugar and have a high calorie content. It is also not recommended to consume a lot of jams, preserves, sweetened syrups, canned fruits in sweet marinades, marmalades, marmalade and fruit juices, especially with added sugar 1, 4 .
What vegetables are allowed for diabetes?
Many dietary recommendations for people with type 1 and type 2 diabetes advise increasing the proportion of vegetables in the diet indefinitely, such as avocados, Brussels sprouts, cauliflower, zucchini, broccoli, zucchini, onions, chicory, green beans, mushrooms, sauerkraut, cucumbers , olives, celery, eggplant, herbs (spinach, dill, parsley, cilantro, green onions), pepper, radish 1 .
It is better to steam vegetables, simmer, bake in parchment or foil, grill without adding oil. It is better if the finished dish is slightly undercooked than overcooked. Al dente vegetables create a longer feeling of fullness, and carbohydrates from them are absorbed more slowly.
List of vegetables to limit
People with diabetes cannot afford to have starchy vegetables dominate their vegetable diets.You should limit:
- potatoes;
- boiled beets.
90,027 corn;
90,027 peas;
How to choose a healthy juice for diabetes?
Recent research has shown that fruit juice consumption is associated with an increased risk of type 2 diabetes. Replacing three servings of fruit juice per week with the same amount of fruit reduced the risk of developing diabetes by 7% 3 .
Remember, eating whole fruit is better than drinking sugar-free juice! Juice causes a faster increase in blood glucose, and 1 liter of juice contains about 500 Kcal.
When choosing juices, you need to look at unsweetened vegetables: tomato, a mixture of spinach, celery, beets, cabbage and cucumber, freshly squeezed citrus juices without adding syrups. The table of glycemic indices for each species can serve as a guideline.
It is not always possible to find suitable juices on sale.Instead, consider purchasing a juicer to create customized juices.
Is it possible to eat dried fruits with diabetes mellitus?
Dried fruits contain minerals, vitamins and antioxidants, as well as healthy fiber. The polyphenolic antioxidants present in them improve blood flow, help support the digestive system, reduce oxidative stress, and reduce the risk of many diseases.They are low in fat, sodium or cholesterol and can serve as natural substitutes for refined sugar. However, during the cooking process, some dry fruits are coated with sugar and syrup before drying to make them sweeter.
Different dry fruits have different glycemic index. Dried fruits with low GI are the best choice as they have almost negligible effect on blood sugar and are relatively healthy.
High and medium GI have dates (different varieties from 60 to 140), raisins (59), figs (61), banana (65), mango (55-60), pineapple (50).Low-glycemic fruits – prunes (40), dried apples (35), apricots (dried apricots) 35, dried dogwood (20), melon (35).
90,000 Ten Best Fruits and Berries You Can Eat for Diabetes • INMYROOM FOOD
Unfortunately, in
our days more and more often we hear about such a disease as sugar
diabetes, which imposes strict restrictions on the usual menu. Eager to downgrade
blood sugar levels, diabetics often limit their intake
fruits, but to date it has been established that many of them are not
not only are not harmful, but even useful for the treatment of this disease.The main thing is
close glycemic control
index and number of servings, but if you have any doubts about
a particular product, it is best to discuss your diet with your doctor.
For today
of the review, we have selected 10 fruits that, subject to the aforementioned conditions
able to support the body with diabetes.
1. Grapefruit
According to many
experts, grapefruit is recognized as the most antidiabetic fruit due to
the content of the special substance naringenin, which increases the susceptibility
diabetics to their own insulin, normalizes cholesterol levels and
promotes weight loss.Low glycemic index, vitamins C and P, beneficial
fiber – grapefruit has a lot of merit for diabetics. We advise daily
eat 200-300 grams of pulp both fresh and in the form of a smoothie and
juices.
2. Orange
Following his
citrus counterpart, the list of the healthiest fruits for diabetes also includes
orange containing a large amount of beta-carotene, lutein and vitamins A, C
and E. Folic acid and potassium, also included in its composition, can help
normalize blood pressure, and soluble fiber helps maintain
blood sugar levels are under control and cholesterol levels are lowered.Do not forget
about the amount – 200 grams of pulp per day will be beneficial.
3. Strawberry
Nothing is not
comparable to a serving of strawberries in quality
sweet healthy snack! Like many berries, strawberries scored low
glycemic index and a powerful complex of antioxidants that stimulate
immunity, neutralize harmful metabolic by-products. Antioxidants in
berries are also beneficial for vision by providing protection against retinal degeneration and
diabetic cataract.And although strawberries can be enjoyed endlessly,
experts recommend limiting the portion to 250 grams of berries per day.
4. Cherry
With one of
the lowest glycemic indices among all berries, cherries also scored high
the content of antioxidants and a whole cocktail of nutrients: beta-carotene,
vitamin C, potassium, fiber and folate. Cherries contain and are useful for
diabetics anthocyanins – substances that help lower blood sugar levels for
by increasing the production of insulin.Half a cup of cherries can be recommended in
as a daily serving of nutrients.
5. Peaches
The sweet taste of juicy ripe peaches is an affordable and healthy pleasure for
patients with diabetes. These fruits are just a storehouse of fiber, antioxidants,
immunostimulating vitamin C and special phenolic compounds that improve
metabolism at the cellular level. Of course, like other fruits, lean on
peaches with diabetes are not worth it – only one fruit is required for a healing effect
in a day.
6. Pears
Pears also
can be considered a cure for diabetes. These fruits are rich in vitamins A, B1, B2, C,
E and fiber, which helps regulate blood sugar. Pears
help lower cholesterol levels, strengthen the immune system and improve
digestive health. In addition, pears are low in carbohydrates and
use is especially beneficial for people with type 2 diabetes, increasing
general insulin sensitivity.
7. Plums
Serving Size
0.5 cups of dark plums daily can significantly help in the struggle for
blood sugar levels. The presence of anthocyanins, ellagic acid and hydrolyzable
The tannins in plums makes these fruits extremely beneficial for diabetics.
Plums also help control the conversion of carbohydrates to blood sugar and
cope with excessive thirst and frequent urination – problems common
among diabetics.
8.Apples
There is a saying in the West “For an apple a day, and you won’t need a doctor.” It is also relevant for the treatment of diabetes – juicy fruits are rich in soluble fiber, vitamin C and antioxidants. Like pears, apples contain pectin, which helps cleanse the body from the inside out. Pectin can also reduce insulin requirements by up to 35 percent. In addition, apples help prevent heart attacks, reduce the risk of cancer, and protect vision, which is so vulnerable among people with diabetes.Permitted serving: 1 medium apple per day.
9. Blueberries
These berries
able to help diabetic patients due to the content of tannins and
glycosides that regulate blood sugar levels. It is also generally known that
blueberries help preserve vision, including protecting the retina from development
diabetic microangiopathy, strengthening blood vessels and normalizing circulation
blood. Particularly beneficial for diabetes
blueberry tea made from fresh or dried berries infused with
boiling water.
10.Kiwi
To the joy
fans of this fruit, a positive relationship was found between
consumption of kiwi and lowering blood sugar levels. Kiwis contain vitamin C, E
and A, flavonoids, potassium and large amounts of beta-carotene, which provides
protection against free radicals and improves overall health.
Also, eating
kiwi a day, we recharge the body with a lot of fiber, which
helps control blood sugar and lowers cholesterol.
What fruits can you eat with diabetes?
There is a great variety of fruits and berries in nature. However, often people suffering from diabetes, upon learning about their disease, begin to limit themselves exclusively to green sour apples.
Many people think that they have less sugar, which means that they can be consumed in unlimited quantities, and then they are surprised that blood sugar “unreasonably” rises.
This is especially true for the apple abundance of summer cottages.
Someone limits themselves to watermelons, melons, oranges, believing that they are too sweet, but at the same time they calmly drink apple juice. Someone thinks that grapes are extremely beneficial for health and, since this is a berry, it will not increase sugar. For some, currant jelly with a “little” added sugar is a perfectly acceptable substitute for fruit.
Let’s dispel doubts and myths together and, finally, understand what fruits and in what quantities you can eat with type 2 diabetes.
I must say right away that with type 1 diabetes there are no restrictions on fruits, the main thing is to inject a sufficient amount of short-acting or ultra-short-acting insulin in accordance with the need and the number of bread units eaten.
Basic rule
A limited amount of fruit can be consumed per day:
- 2 large fruits (apple, pear, peach, orange, etc.)
OR
- 3 medium fruits (tangerine, kiwi, apricots, small apples, etc.)etc.)
OR
- 4-5 small fruits (plums, cherry plums, small apricots, etc.)
- 10-13 medium-large berries (cherries, cherries, etc.)
OR
- A handful of small berries (currants, blueberries, cranberries, etc.)
OR
- 300-400 g of watermelon or melon pulp (2-3 pieces, depending on size)
It is possible to combine, for example: 1 medium-large fruit and two medium-sized, 1 large fruit and 5 large berries, 2 medium-sized fruits and ½ handful of small berries, and so on, of your choice.
Better to eat fruit in between meals.
The last fruit intake should be at least 16-17.00, because then they will greatly increase blood sugar levels. So, tangerine eaten after 20.00 can raise blood sugar levels in the morning.
More about fruits
Apples
When choosing apples, the color and sweetness of the apples are not critical. Therefore, you should not focus only on sour green apples, especially if you do not like them very much.
Apples do not have a high nutritional value. They in some way provide the body with vitamins of group B, C, a little – iron, copper and potassium. However, under conditions of long-term storage, most of the vitamins in apples are destroyed.
Therefore, they are rather a good source of fiber, pectins and easily digestible carbohydrates, which is important, for example, during long breaks between meals or during exercise.
To get the most out of apples, eat them with the skins.
Important!
Apple juices, preserves, casseroles and pies with apples, apples baked with honey or sugar are contraindicated in diabetes mellitus.
Pears
Pears are a good source of fiber, potassium, iron, copper, zinc, calcium.
Pears restore a weakened organism well. Thanks to the potassium they contain, they are useful for heart palpitations and rapid muscle fatigue.
Thanks to the fiber they contain, they improve intestinal motility.However, if you eat a pear on an empty stomach, you can get the unpleasant side effect of flatulence (excess gas in the intestines) and bloating.
Oranges
Oranges are an excellent source of liquid, fiber, vitamins A, folic acid, potassium, a little – copper, iron, zinc, calcium.
Even if oranges seem sweet, they contain 1.5 times less carbohydrates than the same pears. Therefore, you can safely include oranges in your diet.
Orange juice is contraindicated in diabetes mellitus.
Better to complement your breakfast of a couple of eggs with a slice of bread and a whole orange. This will not only charge the body with energy, but also cheer you up.
Peaches
- Peaches are rich in fruit acids: citric, tartaric, malic, cinchona.
- They are rich in vitamin E, folate, potassium, zinc, magnesium, iron, selenium, which makes them extremely useful if you want to look good, have healthy skin and a good complexion.
Peaches are a great seasonal fruit. Whether they are smooth or “hairy” does not play a key role.
Grapefruit
Grapefruits can be roughly categorized into white and red. Reds are sweeter.
The redder the pulp, the sweeter the grapefruit.
A day can be in two doses to consume 1 grapefruit (½ grapefruit 2 times a day).
The main beneficial substance in grapefruit is naringin .It is contained in the septa and shell of grapefruit lobules. It is this substance that gives the fruit a bitter taste. Naringin improves glucose metabolism and suppresses appetite, which may help lower blood sugar.
BUT! Naringin has the ability to inhibit the activity of cytochrome P450 (CYP3A4 and CYP1A2) in the liver. This leads to a slowdown in the metabolism of some drugs and, accordingly, enhances their effect on the body or may lead to the development of side effects.
- Naringin does not affect the metabolism of diabetes drugs.
- If you like grapefruit and take a lot of medication, as is often the case with type 2 diabetes, you should consult your doctor before eating your favorite fruit.
- This is especially important in relation to grapefruit juice, as the concentration of naringin in it is much higher.
- In type 2 diabetes mellitus, grapefruit juice is contraindicated!
Pomelo
Pomelo is a wonderful low-calorie, low-carb fruit.Without harm to sugar levels, you can eat about 300-400 g per day , dividing them by two approaches .
Pomelo is extremely rich in potassium, iron, fiber and vitamins A, C, B.
It is often written that pomelo contains a “lipolytic enzyme” that supposedly improves fat burning. In fact, this is unconfirmed information. And fat burning can occur due to the low calorie content of this fruit. In any case, pomelo is a great alternative to the fruits we are used to.
Tangerines
Tangerines are extremely rich in vitamins and fruit acids. This is an excellent fortifying fruit, especially in winter. However, they have the ability to increase appetite. Who is not familiar with the moment when you brought tangerines home, decided to try one little thing and, imperceptibly for yourself, ate half a kilo. Therefore, “be vigilant”, it is better not to leave tangerines in prominent places.
Allocate yourself a quota of three pieces per day and try to eat 1-1.5 tangerines at a time .Better for a snack or, perhaps, as a dessert for tea.
Apricots
Apricots contain a lot of iron, potassium, and beta-carotene (provitamin A). They are very useful for anemia, diseases of the cardiovascular system.
Thanks to their fiber and pectins, they improve digestion and help relieve constipation. However, if abused, it can cause diarrhea.
The high content of phosphorus and magnesium in apricots has a positive effect on the state of the nervous system and improves mental abilities.
Apricot seeds are also edible (if you split them inside there will be a tasty grain).
With type 2 diabetes, depending on the size, you can eat 2-4 apricots . Better at different meals or as a snack.
Kiwi
I often hear from my patients that they eat kiwi to reduce sugar. In fact, this is another myth.
Kiwi does not lower blood sugar.
But it does not raise it as much as, for example, one apple.This is due to the fact that the average kiwi is small (about 75 g) and contains less carbohydrates than the average apple weighing 200 g.
- A day, depending on the size, you can eat 2-3 kiwi .
- They are extremely rich in potassium, which makes them useful in cardiovascular diseases (with the exception of atrioventricular blockade, in which case, potassium in large quantities is contraindicated).
- Kiwi is very rich in vitamins C and E, folic acid (vitamin B9), which is useful for diabetic polyneuropathy.
Kiwi also contains the enzyme actinidin , which improves protein digestion. This makes the kiwi a great way to end a hearty meal with a nice piece of meat.
Grenades
Pomegranate is a wonderful remedy for improving blood composition. It increases the number of red blood cells in the blood, which makes it useful for chronic anemia, frequent bleeding, during pregnancy, during recovery from surgery and for a weakened body as a whole.
Pomegranates contain antioxidant punicalagin . It is able to reduce inflammation in the body, the level of LDL (bad cholesterol), according to some reports, it is also a good way to prevent or slow down the development of Alzheimer’s disease.
Pomegranate seeds contain phytoestrogens, which is very useful for women in perimenopause (menopause). Phytoestrogens can reduce the severity and frequency of hot flashes.
Pomegranate seeds also contain tannins that can reduce diarrhea, but can cause constipation if abused.And also pomegranate seeds contain a fairly large amount of fiber.
Pomegranate seeds can be added to salads or eaten just like that. As for berries, 90,097 daily quota is 1 handful.
I draw your attention to the fact that pomegranate juice, even diluted in water, does not lower blood sugar, but increases it. Therefore, it is better for type 2 diabetes to eat whole pomegranate seeds.
Strawberry
Strawberry is a favorite berry of many. It is very low in calories and is a rich source of vitamin C.
It also has anti-inflammatory, immunomodulatory and antibacterial properties. Strengthens the immune system and helps to improve the condition of the gastrointestinal tract.
Contrary to popular belief, strawberries do not lower blood sugar. She raises it, but not as much as the same apple. This is due to the fact that 100 g of strawberries contain almost 2 times less carbohydrates than 100 g of apples.
This allows for type 2 diabetes mellitus to consume about 300-400 g of strawberries per day.
If you are at the dacha and lead an active lifestyle (you may not be at the dacha), then you can eat a couple of medium-sized fruits with strawberries.
If you like strawberries with cream, choose cream that does not contain sugar, especially whipped cream.
Strawberry jam is contraindicated in diabetes mellitus. But in winter you can enjoy yourself with frozen strawberries. Ice berries can be eaten just like that, they saturate the body with moisture and replace lollipops or sweets after eating.They can also be added to tea, this will give the drink a pleasant berry flavor.
Watermelon
Watermelon is a wonderful summer vegetable. Yes, you heard right. Watermelon belongs to the pumpkin family. =)
It is low in calories, has a diuretic effect, which is useful for kidney problems (sand, small stones, inflammation).
Watermelon fasting days are good. Even with diabetes, they will not be harmful.
If the watermelon is an addition to the main diet, then should be consumed no more than 300-400 g of watermelon pulp per day , preferably in two approaches.
Melon
Melon is a low-calorie vegetable of the pumpkin family, a kind of cucumber. =) We continue to amaze, don’t we?
People with type 2 diabetes mellitus, like watermelon, can eat about 300-400 g per day.
Melon is very rich in iron, potassium, calcium, vitamins A, P, C, folic acid. It will be useful for general depletion of the body, anemia, polyneuropathy, including those associated with diabetes mellitus.
Melon, like watermelon, has a diuretic effect.And thanks to the large amount of pectins, it is good for constipation. However, if abused or consumed with other foods, it can cause stool upset.
It is better to eat melon separately from everything, so as not to provoke fermentation processes in the intestines.
Forbidden fruits
In addition to the whole variety of fruits that can and should be consumed with diabetes mellitus, there are very sweet fruits that contain a large amount of simple sugars and are contraindicated in type 2 diabetes.
These include:
- Bananas
- Grapes
- Figs
- Dates
If you are very fond of these fruits or you really want to eat something from the above list, eat, but a little – half. This will be enough to appreciate the taste and not damage your health by increasing blood sugar.
Dried fruits
As for dried fruits, here you need to understand the main thing: a dried fruit is a fruit devoid of moisture, and therefore, all the sugar contained in a fruit weighing 50 g will be in the same amount in a dehydrated fruit weighing 10 g.
Due to the small size and pleasant taste of dried fruits, it is often impossible to limit oneself to one thing. Therefore, you need to be careful here and do not eat more than 2-3 pieces of dried fruits per day.
Dried fruits that
can be eaten with type 2 diabetes: for type 2 diabetes: It will not be possible to cover all fruits in one article, in view of their huge variety, but I think the general principle is clear. Vitaminize for health! If you liked the article, share it with your friends on social networks. Also feel free to ask questions in the x below. You may also be interested in articles: 13.04.2018 Despite the fact that people with diabetes mellitus are prescribed a special diet, it is minimally applied to fruits and berries.Thanks to this, the diet of diabetics is filled with familiar foods that people get used to eating. The first type of the disease appears mainly in children, therefore, from childhood, they are able to significantly limit themselves in food, calculate the diet. Adults who acquire the second type of diabetes over the years find it more difficult to tolerate dietary changes, so the opportunity to eat fruits becomes quite pleasant for them. Dried fruits that should not be
Fruits for diabetes mellitus – what is possible and not, berries, juices
However, it is very important to remember the peculiarity of each fruit in order not to harm the body.
In the case of such products, experts strongly recommend paying attention to the glycemic index, which shows the rate of breakdown of carbohydrates, their conversion into sugar and ingestion.
This indicator is very important for diabetics, as abrupt changes in the amount of glucose can cause complications.
All foods have their own glycemic index (GI), so they are classified as follows:
- GI – up to 30% (low).Absolutely safe for diabetics with any type of disease.
- 70-90% (high). Such products must be used in the diet in an extremely minimal amount.
90,027 30-70% (average). It requires a diabetic to accurately calculate the dose of the product, because with an excessive amount of their use, complications may appear.
It is best for diabetics to add sweet-sour and sour fruits to their diet, as they contain the optimal amount of fructose.
What fruits can be eaten with diabetes mellitus
Before adding any fruit to the diet, type 1 and 2 diabetics should consider the following points:
- Glycemic index not exceeding 70%.
- Dosage for the use of any product (in one day you can eat 2 large fruits, 3 medium-sized ones, up to 100 grams of berries and no more than 2 slices of melon or watermelon).
- Hours of use (it is recommended to eat fruit in the morning, separately from the main meal).
Patients with diabetes mellitus can add to the diet:
- Apples are one of the most commonly consumed fruits in diabetes, as their GI is only 30%. You can eat apples raw or baked. It is not recommended to remove the peel, as it contains beneficial antioxidants that provide a rejuvenating and anti-cancer effect. In addition, apples are low in calories, rich in vitamins and minerals. They contain only 17 grams. carbohydrates, therefore, the body contains sugar in a stable amount.This fruit can be used by pregnant girls with diabetes, as it strengthens the immune system, has a good effect on the functioning of the circulatory system.
- Apricots are tropical fruits with only 17 calories and 4 grams. carbohydrates. In addition, they contain a sufficient amount of vitamin A, which helps to normalize the functioning of human internal organs.
- Pears are fiber-rich fruits with a GI of only 33%. Due to the rich vitamin composition, such products are excellent for the diet of diabetics of the second group.However, it must be remembered that eating this fruit on an empty stomach can lead to flatulence.
- Oranges – citrus fruits, which contain only 15 gr. carbohydrates and 62 calories. In addition, this product is rich in vitamin C, which helps to strengthen the immune system.
- Kiwi is a unique fruit containing a large amount of vitamin C and 50% GI. Kiwi is rich not only in this vitamin, it contains a lot of potassium, 13 grams. carbohydrates and 56 calories. This fruit improves the condition of blood vessels and the heart, as well as, in general, has a positive effect on human health.It can also be consumed if you are overweight, as it helps burn fat.
- Pomegranate – strengthens the immune system, improves the functioning of the digestive, circulatory, nervous systems, increases hemoglobin levels. You need to eat pomegranate with seeds, as they contain fiber and tannins. The GI of this fruit is only 35%, which is absolutely consistent with the norm.
- Grapefruit – suitable for people with type 1 diabetes, as it improves the elasticity of blood vessels and promotes weight loss.
- Pomelo is a low-calorie fruit with a minimum amount of carbohydrates in its composition. Filled with fiber, iron. Due to its low calorie content, it does not allow gaining excess weight, while reducing blood sugar.
- Persimmon is a controversial fruit that should be consumed in minimal quantities. It contains a fairly high amount of carbohydrates, however, thanks to fiber, with the use of just one fruit, a diabetic will not have health problems. In addition, this fruit is distinguished by its beneficial properties: preventing antiopathy, removing toxins from the body, improving mood, cleansing the intestines.
Vitamins for diabetics – recommendations and advice
Fruits that should not be eaten with diabetes
There is a specific list of fruits that should not be consumed with high sugar. This is due to the fact that some products, along with vitamins, may contain other components that are more dangerous for a diabetic. You can not eat such fruits with SD:
- Bananas (due to the starch contained).
- Grapes (due to the high amount of sugar).
- Dates and figs (due to increased GI).
- Tangerines (due to the high amount of carbohydrates).
Diabetics should remember that fruits are safe only raw or baked. In addition, it is not recommended to drink freshly squeezed juices, because it is in them that glucose accumulates.
The use of dried fruits in diabetes mellitus
Dried fruits are the same fruits that have been dehydrated. However, because of this, the sugar concentrate increased in them, so they became less safe for the diabetic.In general, eating this type of food in large quantities with diabetes is prohibited. With such a diagnosis, you can eat dried fruits only 2-3 pieces per day.
In addition, you need to remember that a diabetic needs to eat those dried fruits that were obtained from the permitted list of fruits (apples, pears, oranges, kiwi and others). Do not eat dried figs, banana, dates, melon, avocado.
Berries for diabetes
With diabetes, it is quite possible to dilute the diet, despite the strictest restrictions.As for the use of berries, the choice here is also quite varied. You can safely include in a diabetic’s diet:
- Cherry. Since it contains a sufficient amount of iron, coumarin, which eliminate the appearance of blood clots and an excess of glucose.
- Gooseberry. Rich in vitamin C and fiber. It is best to consume an unripe berry, as it will bring more benefits to diabetics.
- Blueberries. Able to reduce the level of sugar in the body (with a mild stage of diabetes).This is due to the glycoside and neomyrtillin contained in the berry. The GI of blueberries is 30%, which is the absolute norm for consumption.
- Red and black currants. Suitable for type 1 and 2 diabetic. In addition to the berries themselves, you can take bush leaves (brewed in boiling water) as an additive.
- Raspberry. Suitable for consumption, however, its amount should be limited due to the large amount of fructose in the composition.
- Strawberry. It has low GI values, contains a sufficient amount of antioxidants and eliminates metabolic products.Also, this berry is good for eyesight.
People with diabetes should not refuse to consume large amounts of tasty and healthy food. This fact also applies to melons and watermelons. However, when using them, you must adhere to special restrictions, i.e.
K. berries have a GI of 75%. Due to the large amount of water, low calorie content in small quantities, they are safe. On the contrary, in many cases, due to its varied internal composition, it replaces easily digestible carbohydrates.
As for the melon, its GI is 65%, but at the same time it has 39 kcal. However, do not consume too much of it, as this can cause complications and an increase in the amount of sugar.
With a competent approach to treatment and a careful calculation of the diet, problems from the products consumed will not arise.
When can you drink freshly squeezed juice
Despite the restriction in the diet in the form of fresh juices, experts have found alternative options for people with diabetes.In this case, it is allowed to drink lemon juice and pomegranate.
Sugar and water must not be added to lemon juice. You need to drink in small sips and slowly. Such juice improves the walls of blood vessels, which helps to tone up the condition in atherosclerosis, remove toxins and toxins from the body.
It is better to drink pomegranate juice with honey. This liquid will help prevent stroke and atherosclerosis. It is not recommended to consume pomegranate juice with existing stomach problems.
It must be remembered that with diabetes it is absolutely forbidden to use purchased juices, i.e.because they contain a large amount of harmful substances, dyes, sugar, which can aggravate human health.
With the correct approach to the formation of the diet of diabetics, there is no need to significantly limit the consumption of many products, especially fruits. However, before eating any food, it is recommended to contact a specialist who will calculate the daily dose for a specific product, without harm to the human body.
Fruits for diabetes Link to main publication
What fruits can be eaten with diabetes mellitus and restrictions on their use
Many diabetics are interested in the question of how the concepts of diabetes mellitus and fruit are compatible.
This pathology of the endocrine system requires mandatory control of the amount of sugar in the blood, which is achieved by adhering to a low-carbohydrate diet.
Since carbohydrate metabolism is impaired, when eating sweet fruits of plants, the level of glucose in the bloodstream quickly increases to unacceptable values.
Fruits, in turn, are a source of valuable micro- and macroelements, vitamins and other useful substances, therefore it is definitely recommended to include them in the daily menu, especially for sick people.But what about diabetics who are limited on a diet to eat sweets?
Doctors say that with the right approach, fruit nutrition is also advisable in diabetes mellitus. And what kind of fruits can diabetics eat, and how to use them correctly, you will learn from this article.
Can I eat fruits when diagnosing a disease
- Until recently, people with impaired glucose absorption were strictly forbidden to eat any fruit due to the content of rapidly digestible carbohydrates, which can lead to very high glucometer readings.
- However, a long study of the disease by specialists, various studies by scientists have become the reason that today diabetics are not only allowed to eat fruits, but even recommend including them in the daily menu, since the fruits of plants bring enormous benefits to the body weakened by the disease.
- Diabetics usually know their blood sugar level, since they constantly monitor this indicator, if it fluctuates around the normal level or is slightly exceeded, that is, sugar-reducing drugs do their job, then some sweet fruits can be included in the diet.
- What fruits can be used for diabetes mellitus? Information about the amount of monosaccharides in plant products will help to find out, and how this or that fruit will affect the carbohydrate metabolism of a particular person can always be checked using a glucometer.
Restrictions on the use of fruits containing fructose
Fruits owe their sweet taste to fructose, a monosaccharide that is twice as sweet as glucose and four times as sweet as lactose. However, juicy fruits differ from each other in the amount of carbohydrates and the rate of their assimilation, which means that if a number of conditions are met, some fruits can be eaten with diabetes mellitus.
The sweeter the fruit and the more fructose, the less suitable they are for diabetics. Some fruits should be significantly limited in use or even abandoned altogether. Most of all fructose is found in watermelons, dates, cherries, blueberries, figs, persimmons and grapes. Thus, diabetics should choose those fruits and berries that are only slightly sweet in taste.
How to choose fruits, depending on the glycemic index
The glycemic index of sweet fruits must be taken into account when compiling a list of foods for a diabetic patient.This indicator will tell you how quickly carbohydrates will be absorbed after eating a particular fruit.
If you eat the fruit of a plant with a glycemic index over seventy units, then this will lead to a sharp jump in glucose levels in the bloodstream, which will provoke a significant release of insulin. Thus, carbohydrates will not go to the liver and muscle tissue, but will be deposited as fat.
List of some fruits with glycemic index and carbohydrates (per 100 g)
Score for diabetic menu:
- Excellent:
- grapefruit – 22 / 6.5;
90,027 apples – 30 / 9.8;
- lemon – 20 / 3.0;
- plums – 22 / 9.6;
- peach – 30 / 9.5.
90 026 90 027 pears – 34 / 9.5;
90,027 oranges – 35 / 9.3;
90,027 grenades – 35 / 11.2;
90,027 nectarine – 35 / 11.8.
- tangerines – 40 / 8.1;
- gooseberries – 40 / 9.1.
90,026 90,027 melon – 60 / 9.1;
90,027 pineapples – 66 / 11.6.
- raisins – 65/66;
- watermelon – 75 / 8.8;
- dates – 146 / 72.3.
Thus, when deciding what fruits can be eaten with diabetes mellitus, one should first of all be guided by the indicators indicated in the list. If the index of the rate of absorption of carbohydrates is below thirty, then such fruits can be eaten without fear.
Fruit beneficial for diabetes
Diabetics need to eat fruits that contain a lot of dietary fiber (fiber and pectin). Fiber is present in fruits in both soluble and insoluble forms.
Insoluble fiber normalizes the functioning of the digestive system and positively affects the feeling of satiety.
Soluble form perfectly reduces the level of very low density lipoproteins (VLDL), which contain “bad” cholesterol and monosaccharides in the bloodstream.
Apples and pears contain the most dietary fiber, both of which are found in the skin of the first fruit. These plant fruits are very beneficial for obese people as they are able to reduce body weight.
For obese people, grapefruit will become an indispensable fruit, which, in addition to weight loss, contains a lot of dietary fiber and ascorbic acid, which increases immunity. Kiwi will also help normalize weight, which contains enzymes that quickly break down fats. Other tropical fruits include mango, lime, pineapple, papaya, and pomegranate.
Blueberries, oranges, strawberries, cherries, peaches, plums, raspberries and bananas can be added to the list of healthy fruits and berries.At the same time, it is important to focus on the glycemic index and the amount of carbohydrates in fruits, if they are quite high, then such fruits should be eaten in small portions.
By including permitted fruits in the diabetic’s daily diet, the following effects can be achieved:
- Strengthen the body’s defenses;
- improve metabolism;
- to reduce the level of VLDL;
- reduce body fat;
- to normalize blood pressure;
- to saturate the body with useful substances;
- to improve the functioning of the liver, kidneys, cardiovascular system and other organs.
Fruit for type 2 diabetics and fruit drinks
Diabetes mellitus is of two types – insulin-dependent and non-insulin dependent.
In the first case, patients do not need a strict restriction of the menu, that is, they can eat different fruits, but still have to control the amount of sugar entering the body.
In type 2 diabetes, food should be dietary, and sweets should be excluded. This is especially true for those people who are gaining weight quickly.
Which fruits are best for type 2 diabetes
Fruit for type 2 diabetics must be selected with great care, since fructose, consumed in large quantities, can cause obesity. Thus, strongly sweet fruits in the second type of diabetes must be completely excluded from the menu.
What kind of fruits can be used for type 2 diabetes is best decided in conjunction with a doctor.
It is necessary to find out the glycemic index of each fruit, indicators of the sugar content in the fruit and clearly define the daily portion, which in no case should be exceeded.Typically, fruits for diabetics are sour varieties.
Fruits with a low sugar content can be eaten up to three hundred grams per day. If the fruit is sweet enough, then you can eat no more than two hundred grams per day.
Fruit juices
Fruit for diabetics is best consumed fresh, but juices from them are prohibited. This is due to the fact that there are a lot of monosaccharides in the liquid obtained from the fruits, and the absence of fiber only accelerates the process of their assimilation.For this reason, people with diabetes should not drink fruit juices.
Exceptions are juices from pomegranate or lemon. These juices are often consumed for their beneficial properties – lemon protects against atherosclerosis, and pomegranate improves blood quality and removes toxins from the body.
Fruit drinks
Since it is strictly forbidden to drink juices in case of diabetes, you can prepare various drinks from fruits. In this case, it is worth choosing fruits that are not very sweet.
Drinks can be prepared with apples, grapefruit, quince, oranges, pears, lingonberries, cranberries, raspberries, currants or gooseberries.Fruits and berries are good for making jelly, compote or non-alcoholic punch.
The fruit is often added to herbal tea to enhance the taste and aroma of the drink.
What fruits can be eaten with diabetes mellitus, and which ones are better to refuse?
Diabetes mellitus is a complex endocrine disease that occurs due to dysfunction of the pancreas, as a result of which not enough insulin is produced, because of this, the blood sugar level rises in the blood.This disease leads to damage to many body systems and metabolic disorders.
Varieties of the disease
Divide type I and II diabetes – congenital and acquired, respectively.
Diabetes mellitus of the first type manifests itself in childhood or adolescence, it is insulin-dependent: the patient has to do constant injections that maintain health.
Type II diabetes occurs at an older age, most often in obese people over 40.Type 2 of this disease is easier to “manage” medication, so most patients are limited only to pills.
Power supply correction
People with diabetes are forced to completely reconsider their diet.
In addition to the fact that you have to give up the usual sweets and desserts even on holidays, food such as dairy products, baked goods and even some fruits and vegetables can cause sugar surges.
Some foods raise blood sugar levels more than others.In order to control diabetes, you need to follow a specific meal plan.
Proteins
Protein most effectively satisfies hunger without sugar surges. It is important to eat a daily amount of protein in order to maintain a healthy body and not feel constant hunger.
Fats
The most nutritious nutrients are fats. You should not overdo it with them, so as not to gain excess weight, which even without a surplus of calories contributes to diabetes, disrupting metabolism.On the other hand, fats do not raise blood sugar at all, and without them it is impossible to build a healthy balanced diet, so they cannot be ruled out.
Carbohydrates
Carbohydrates increase sugar the most and the fastest, as they force the body to quickly release energy. The amount of carbohydrates is the most important food choice for diabetics. Carbohydrates from fruits or cereals are better tolerated by the body in terms of glucose spikes than carbohydrates from sugars.
Complications after breaking the diet prescribed by a doctor can lead to serious problems with the kidneys and blood vessels, up to and including cardiac arrest.Therefore, it is important to know specifically what is “possible” and what is “not”, since in this situation ignorance does not absolve one from responsibility.
The consumption of these products must be reduced:
- Desserts and sweets
- Starch (found in potatoes, rice, baked goods, pasta)
- Fast Food
- Any fast carbohydrates
Of course, it is impossible to give up your favorite food once and for all, the main thing is to observe the measure and listen to the doctor’s recommendations.
Forbidden fruits for diabetes
Since fruits contain a lot of natural sugar – fructose, they should also be eaten with caution. Worth abandoning:
- Grapes. This fruit holds the record for sugar content. Any grape variety is very sweet, therefore it is contraindicated for diabetics. Including raisins should be excluded from their diet.
- Watermelon and melon. Watermelons have a relatively high glycemic index, even though they are watery.This is, in fact, water and a lot of sugar, which should not be eaten.
- Banana. Sweet, ripe bananas cause spikes in blood sugar levels due to the fact that their glycemic index is above the legal limit.
- Persimmon. Like grapes, persimmons can be too sweet, even honeyed. It should be introduced into the diet very carefully.
- Pineapple. Most tropical fruits are sugar-rich, including pineapple.
- Mango. It also contains too many simple carbohydrates that make blood glucose unstable.
It cannot be definitively said that this or that fruit should be completely excluded from the menu. A small portion of watermelon or one medium banana can be added to your diet without harm to your health, but you must not forget about the sense of proportion.
Even without knowing the exact values of the glycemic index or the carbohydrate content of 100 g, you can navigate which fruit you can eat and which one you can’t: the sweeter it seems (for example, persimmon or pineapple), the smaller the portion should be.
Permitted fruit
By no means should fruit be completely ruled out for fear of fructose.On the contrary, fruits with sourness will only help maintain a stable state of the body and saturate it with vitamins, which are quickly washed out in this disease.
The list of permitted fruits is much longer than those to be eaten with care. In any case, it is different for everyone, since different organisms will react to the same food in different ways.
It is necessary to add some new fruits to the diet little by little, observing the blood sugar level and general physical condition.This also applies to any other food on the menu of diabetics: you cannot lean on a very tasty, but new dish, so as not to earn even more problems in the future.
No doctor can say for sure what is needed and what is categorically impossible – you can only rely on yourself and your condition.
Fruit permitted in diabetes mellitus:
- Grapefruit. Many doctors believe that grapefruit is one of the best “anti-diabetic” fruits. It contains naringenin, a substance that causes the body to absorb more of its own insulin, which, albeit in small quantities, is produced in type 2 diabetes.Grapefruit is famous not only for naringenin, but also its high fiber content, vitamins C and P do not go unnoticed in the weakened body of diabetics.
- Apples are rich in vitamins and soluble fiber – it helps to cleanse the body, normalize blood pressure and cholesterol levels, while antioxidants protect eyesight and the cardiovascular system. Pectin can reduce the need for insulin and prevent heart attacks.
- Pears are low in carbohydrates and increase insulin sensitivity in people with type 2 diabetes.They help to strengthen the immune system, lower blood sugar and cholesterol levels. Also pears are rich in a whole complex of vitamins: A, B1, B2, C and E
- Cherry. The substances found in cherries – anthocyanins – cause the body to produce more insulin and lower blood sugar levels. In addition, a low glycemic index does not cause glucose spikes. Cherries also contain a whole range of vitamins, minerals and other useful substances.
- Lemons, oranges, pomelos and other citrus fruits.Citruses normalize blood pressure due to their high content of folate and potassium. Soluble fiber helps to lower cholesterol levels and maintain normal blood sugar levels, and vitamins A, C, E, beta-carotene and lutein normalize the general condition of the body. Citrus fruits are some of the best fruits for diabetics!
- Dark plums are excellent for combating frequent urination and increased thirst, which so often occur with diabetes. Eating plums prevents carbohydrates from being processed into sugar, which means plums are very useful for this disease.
- Peach. Despite the fact that peaches are very sweet, 1 fruit a day does not hurt a bit. On the contrary, vitamins and fiber improve metabolism without causing surges in blood sugar. The peach, juicy and ripe, is a good alternative to desserts.
- Blueberries, strawberries and other berries. Almost all berries have a low glycemic index, which means they are allowed for diabetes. A 250 g serving of fresh berries contains a complex of antioxidants that help the body fight metabolic by-products, stimulate the immune system and prevent the development of diabetic cataracts and other eye diseases.
- Kiwi is rich in fiber, contains beta-carotene, vitamins A, C and E – all of which support health in diabetes mellitus and prevent high cholesterol and sugar levels from rising. It is easy to guess from the sour taste that kiwi is a safe fruit for diabetes.
In addition to these fruits, diabetics are allowed:
- cherry plum;
- currants and most other fruits and berries.
90,027 apricots;
90,027 grenades;
Dried fruits and canned foods
Any fruits thermally processed with sugar or honey are prohibited.Whether it’s homemade jams, compotes, syrups, canned pineapples or peaches, all of this food will have to be completely eliminated.
In order to get enough vitamins and minerals in winter, in the “off-season” of fruits, you can prepare berries or pieces of fruit in advance by freezing them. Strawberries, blueberries, cherries and gooseberries store especially well in the freezer.
Cranberry juice, apple compote with cinnamon will warm you on a cold evening, and strawberry puree with cottage cheese will remind you of summer and warm days even in the most severe cold.
We must not forget that there should not be a single gram of sugar! If the need is very high, you can replace it with artificial or natural sweeteners, such as stevia, but fruits and berries in their pure form will be healthier.
But what about dried fruits? With a simple example, everything will become clear: the mass of apples after drying becomes 5 times less, that is, the concentration of all the fructose contained in fresh fruits and other substances increases 5 times per 100 g, because only water is removed from apples during drying, which “diluted” the sugar.It turns out that instead of 100 g of dried apples, you could eat a pound of fresh apples, while receiving the same amount of sugar. Dried fruits are acceptable in very small quantities, however, it is better to give preference to fresh or frozen fruits, so as not to upset the balance in the body.
Fruits are an integral part of the diet, they saturate the body with vitamins, minerals and fiber, and, with the right choice, help to normalize blood sugar levels in diabetes.
It is better to refuse some fruits, while others are almost indispensable in the diet.Fresh fruits and vegetables are the key to health and the basis for proper nutrition.
If you prefer sour fruits with a low glycemic index, you can not be afraid of high sugar levels and enjoy juicy fruits!
90,000 Fruit restriction in diabetes mellitus
Fruits with the lowest glycemic index – apples and pears, lemons and grapefruits, cherries and currants.
A diabetic has to constantly monitor the blood sugar level.It is not enough just to inject insulin on time: you need a diet. The main “enemy” of a diabetic is carbohydrates, which are quickly converted into glucose and can cause a serious blow to the body. However, you cannot live without carbohydrates.
Berries and fruits are the main source of carbohydrates and vitamins. You can replace them with vitamin and mineral complexes, but is it worth doing?
Not worth it! With diabetes mellitus, you can use both. The main thing is to monitor the blood sugar and glycemic index of the fruit.The glycemic index is a measure of the “rate” of conversion of carbohydrates into glucose. The higher it is, the faster sugar enters the bloodstream, and the higher the risk for a diabetic.
What can you use?
Not all berries and fruits are worth buying. You need to be especially careful with sweet fruits: melon, red apples, tangerines, pineapples. Watermelon, raspberry, and strawberry also have a relatively high glycemic index and should not be overused.
Pre-processed fruits are dangerous in diabetes mellitus.Neither preserves, nor compotes, nor jams prepared in the usual way, with the addition of sugar, are not suitable for a diabetic. You need to be careful with dried fruits, but if you wish, they can be processed additionally.
Sour and sweet-sour apples (for example, Antonovka), grapefruits, lemons, pears, pomegranates will be useful for diabetes. Among the berries, give preference to sea buckthorn, currants, gooseberries, cherries. Sweet berries (blueberries, blackberries, raspberries) can be dried and added to tea.
A few tips for diabetics
Observe the measure! With diabetes, you can eat almost any fruit (including dried fruit).If you really want to, you can pamper yourself with a sweet and juicy pear, tangerine, a slice of watermelon. The main thing is to stop in time.
Buy fresh food! In Moscow, you can buy fresh strawberries and blueberries even in the middle of winter, what about apples and citrus fruits? Dried fruits and, moreover, preparations should be avoided. The exception is preserves and jams with the addition of a sugar substitute.
- Keep track of your sugar levels by trying a new fruit. Nobody knows how it will work, so take your time.
Even if you do not have the opportunity to leave the house and drive to the hypermarket, you can treat yourself to fresh and tasty fruit. In the online grocery store “Apricot” you will find a large selection and convenient terms of home delivery.
Banned fruits? Forbidden fruits.
Diabetes mellitus is a serious disease that provokes, if the doctor’s recommendations are not followed, the development of all kinds of complications in different body systems.
A special topic for diabetics is their nutrition, in particular with regard to sweets. And if everything is clear with sweets, cakes and cookies, then what about fruits? After all, they contain many useful vitamins, fiber. Is it really necessary to give up all this? Let’s figure it out.
Fruit for diabetics – is it possible or not?
Diabetes mellitus is a specific disease in which the patient’s condition directly depends on his nutrition.
For this reason, it is necessary to constantly monitor the type, quality and quantity of foods eaten, some of which are strictly prohibited, and some are allowed in small quantities.Not so long ago, doctors believed that fruits are contraindicated for diabetics, but now this myth has been dispelled – not all of them are dangerous.
A single serving of fruit, even the lightest fruit in terms of glycemia, should fit in the palm of your hand – a small apple or half a large one, a small cup of berries, etc.
The index value is necessary to know in order to determine how quickly the body will process fruits into glucose, and whether a spike in the index is possible.
The most suitable for diabetics are fruits with a GI of less than 50, they will also be ideal in the diet of losing weight patients. Also, products with a GI of up to 65 are considered an acceptable value, which is considered an average, transitional indicator.
At the same time, it is imperative to understand that we are talking only about fresh fruits, since in thermally processed, dried fruits and squeezed juices, the index of the indicator increases several times.
Fruit should always be present in the diet of a diabetic
The benefits of fruit are undeniable – vitamins, fiber, trace elements – all this helps the work of internal organs, processes of carbohydrate metabolism, assimilation of substances, normalization of immunity.And even, no matter how paradoxical it may sound, the normalization of blood sugar (naturally, if consumed within reasonable limits).
Fruits with a low glycemic index usually contain a lot of pectin and fiber, which are very useful for diabetics.
- Insoluble fiber actively acts in the intestines, regulating motor functions, and also gives a feeling of fullness, which is important for losing weight patients.
- Soluble, when combined with water, takes on the appearance of a jelly and swells, which allows it to lower the content of harmful cholesterol and glucose in the blood.Both of these types are found in all fruit fruits.
Pectin, on the other hand, normalizes, which in diabetics suffers greatly from the disease, and also relieves the body of toxins (after all, sugar literally poisons the patient’s body, which means that the formation of by-substances occurs).
Now let’s take a look at the most suitable fruits for diabetics.
| Name of fruit | GI (glycemic index) per 100 grams. | XE (bread units) 1 XE / gram |
| Apricot | 20 | 1/110 |
| Lemon | 20 | 1/270 |
| Plum | 22 | 1/90 |
| Grapefruit | 22 | 1/170 |
| Cherry | 25 | 1/140 |
| 30 | 1/90 | |
| Green (unripe) banana | 30 | 1/70 |
| Pear | 33 | 1/90 |
| Garnet | 1/170 | |
| Nectarine | 1/120 |
This table shows the TOP-10 fruits that can and should be eaten in certain quantities for diabetes.You can see that they all have a low glycemic index, and also have a low specific gravity of bread units for a certain amount of product.
Eat only such fruits, it guarantees you good health and fills the body with fiber and essential vitamins, strengthens the immune system and improves digestion.
Prohibited fruits for diabetes
Diabetes mellitus has a sweet name, but not everything is so rosy.
Foods with a high glycemic index provoke surges in glucose, and this affects the well-being of patients, and significant disorders and complications can develop.To avoid all this, to delay for a long time, possibly eating right, excluding unhealthy fruits from your diet. And what are they – dangerous fruits? Let’s briefly consider the most “bad” ones for diabetics.
| Name of fruit | GI (glycemic index) per 100 grams. | XE (bread units) 1 XE / gram |
| Dates | 103 | 1/15 |
| Watermelon | 1/270 | |
| Pineapple | 1/140 | |
| Orange | 65 | 1/130 |
| Melon | 65 | 1/100 |
| Raisins | 65 | 1/15 |
| Ripe banana | 60 | 1/70 |
| Persimmon | 58 | 1/70 |
| Mango | 55 | 1/11 |
| Grapes | 55 | 1/70 |
As you can see, all these fruits not only have a high level of glycemic index, but many of them also contain a large number of bread units per small weight of the product.Therefore, their use in the diet of a patient with diabetes is not only unreasonable, but also dangerous, and also fraught with poor health and an increased risk of the formation of dangerous conditions.
Forbidden Fruit
The Story of His Lordship Adam (DBM) is one of the first stories in the Qur’an. It tells the story of Adam and his wife Eve. Here a creature called Satan appears, who tries to push a person in the direction of evil and sin. Satan penetrates a person’s worldly desires, such as fear and hope, lust and anger, and deceives the person.The only thing that can save a person from the temptations of Satan is true and sincere faith.
All the angels were struck by the divine creation of the world, heaven and earth, mountains and trees, springs and rivers, the whole being in 6 days or, in another interpretation, in six stages. And then God turned to the angels: – Soon I will appoint my governor on earth.
The angels asked themselves in amazement:
– Have we done something wrong or made a mistake? Were we ungrateful creatures? Perhaps it is better to ask the Lord: “O Almighty Creator, will You really create someone who will do evil on earth and shed blood? After all, all we do is glorify You ?! ”
The Lord answered the angels:
I know in this creation a secret that you do not know.
The amazement of the angels doubled. They looked at man, made of clay, into which God breathed his breath.
They wondered what secret could be contained in such a base creature about which they know nothing.
Meanwhile, God endowed man with reason and feelings and, at his behest, Adam turned into a bearer of wisdom and virtue. Then the Lord revealed to man the secrets of the animal and plant worlds. Thus, the human mind was filled with valuable information.
Then the Lord again turned to the angels:
Now tell me these secrets!
The angels in their powerlessness exclaimed:
Glorified be the Lord! There is no knowledge in us, except for those that you yourself gave us!
Then God commanded that Adam list the names of all beings for the angels. Adam did just that.
God turned to the angels, who in amazement recognized the superiority of man over himself, with the following words:
Didn’t I tell you that I know the hidden meaning of earth and heaven, obvious and hidden.So kneel down in front of the person.
All the angels humbly bowed their knees and praised man, and only Satan, filled with pride and conceit, did not humble himself and bow his head before Adam.
And then the Lord in anger demanded explanations from Satan:
Why don’t you kneel before a man? Are you overwhelmed by pride or do you consider yourself superior to him?
Satan, with his usual arrogance, exclaimed:
I am without any doubt superior to man, for I was created from fire, and he – from clay.
The Lord God commanded Satan:
Get out of here and know that until the Day of Judgment I do not want to see you at their throne, and may eternal damnation be upon you!
Satan replied:
O my Creator, give me the opportunity to prove my superiority until the day when you resurrect all beings!
The answer of God followed:
Well, before the Day of Judgment you have the opportunity to prove your case!
When Satan’s request was granted, he said:
Now that I have gone astray, I will use all my strength to mislead Adam and his sons and fall into sin.I will persecute a person from all sides and will not rest until he turns his gaze from his Lord!
The Almighty Lord said:
Go, punishment to you and to all who follow you – fiery Gehenna in hell! Go and seduce whoever you can, persecute a person with all your forces and means, deceive, deceive, but know that none of my faithful and sincere slaves will yield to your temptations. To protect them from your intrigues, the remembrance of their Lord is enough for them!
The story of the creation of Adam and the disobedience of Satan, who vowed to seduce man from the right path, is mentioned in the Quran in several places:
29.He is the One who created everything on this earth for your needs. Then He proceeded to (create) the heavens, and in them He built the seven firmaments. Allah, verily, knows about all things!
30. And now your Lord said to the angels: “I will put My governor on the earth.” They replied: “Will you put him there who will sow wickedness there and shed blood on her? We give You praise and praise Your Holiness. ” He told them: “I know what you do not know.”
31. And He taught Adam the Names of everything that exists, then He presented everything to the angels and said: “Now you tell Me all this, if you are true (in your words).”
32. And they said: “Praise be to Thee (Master)! We know only what you taught us, truly, you alone are full of wisdom and knowledge! ”
33. He said: “O Adam! You tell them all the names (of things).” And when he told them this, God said: “Surely I did not tell you that I know the secrets of heaven and earth. I know what you have buried (in hearts)
or (verb) openly. ”
34. And so We said to the angels: “Bow low to Adam,” and they bowed down to him, except the haughty Iblis, who, being proud, refused And became one of the wicked.
35. Then We said: “Oh, Adam! Live with your spouse in the Garden of Eden, And wherever you are there, Eat the abundant fruits for your delight, but do not approach this tree, otherwise you will fall into evil and lawlessness. ”
36. But Satan carried them away into sin And brought them out (from the bliss) in which they were there. And We said: “Cast down both you and your (children) And be at enmity with each other; henceforth, you will be on earth, That will give you the means of subsistence Until the time appointed by Me ”.
37. Then Adam learned from his God and received the Word (about his repentance). And again God turned His mercy to him, (accepting) repentance for the perfect. After all, it is our Lord and the Merciful who enlightens!
38. We said: “Come down from here together! And if instruction comes to you from Me, There will be no fear over those who follow it, And their sorrow will not aggravate.
39. But to those who reject (the truth), considering our signs as a lie, be the inhabitants of Hell and remain there forever. “
(Surah “Bakara”, verses 29-38, as well as in Surah Sad, verses 71 to 85, and Surah “Journey at night”, verses 60 to 65.)
Pancreatitis is a disease that leads to inflammation in the pancreas. This inflammation occurs due to the fact that the enzymes that are secreted by the gland are not released into the small intestine due to the blockage of the ducts. The indiscriminate intake of fruits can often lead to pancreatitis. It is important to determine what kind of fruit is eaten for pancreatitis.
What leads to pancreatitis
Due to the blockage of the ducts, a large amount of pancreatic toxins accumulates in the body, which are activated in the gland and lead to its destruction. As a result, the pancreas begins to digest itself.
Lack of activity, intake of a large amount of alcoholic beverages, fatty, spicy, smoked products, lead to the development of such a disease. When treating a sick person, first of all, you need to deal with your diet, add all the necessary foods to it and remove harmful ones.
If you have a pancreatitis attack, it is important to follow a strict diet for several weeks. At this time, nutritionists recommend that the patient eat mainly cereals, light meat broths, mashed potatoes, and casseroles from one ingredient.
When exacerbating the process, it is recommended to use the following vegetables: carrots, zucchini, potatoes. After 2-3 weeks, it is allowed to add cruciferous broccoli and cauliflower to the diet, but only under normal tolerance.It is important to remember that with an exacerbation of the disease, the pancreas may be in a vulnerable state. Vegetables are allowed to be consumed only in processed and chopped form.
What should you eat?
- vegetable puree soup from squash and carrots;
- cauliflower and egg puree;
- broccoli and turkey puree soup.
Vegetable soups and broths are best cooked in a slow cooker or a saucepan, covering it with a lid. With this preparation, the greatest amount of vitamins and minerals is retained in the products.It is also important to remember about fresh vegetables and fruits. Vegetables should not be spoiled or sluggish.
Fruit of the gland can be consumed at the 3rd week of treatment. They include sugars that lead to the production of insulin. It is important to eat them very carefully. Sour berries and fruits can provoke the development of gastritis and reflex activation of the production of enzymes by the pancreas. In addition, it is important to remember that raw fruit often causes bloating and flatulence.Nutritionists advise to boil them before using them or use them as an addition to ready-made food.
In the acute process, fruit can be made into compotes. For this, exclusively fresh and dried fruits are used. To improve the overall taste of the compote, you can add stevia leaves to it. Such a culture will help give the compote a sweet taste and will not overload the pancreas.
Beginning of remission
During the period of remission, experts allow the use of root crops (carrots, beets and potatoes), crucifers (broccoli and cabbage).Cucumbers are used peeled and added to fermented milk dishes. Tomatoes are allowed to be stewed and added to light soup and garnish. Zucchini and pumpkin during remission can be consumed in any form and without any special fears.
During remission, it is forbidden to eat leaf crops – spinach, sorrel (they include a large amount of acids that provoke blood clotting). From root crops it is forbidden to use radish (it stimulates inflammation of the gastric mucosa), garlic and onions.The pancreas reacts negatively to the intake of such vegetables and can lead to flatulence and various complications.
If you add prohibited vegetables and fruits to salads, then gastritis can become very aggravated and go into a reflex form. Some people recommend adding corn, beans and peas to the diet. But it is important to remember that such ingredients can lead to increased fermentation and gas formation.
It is important to prepare dishes only from fresh products and consume in small quantities.Small amounts of corn and beans can be added to soups, as well as canned peas.
What kind of fruits can you treat with pancreatitis? The pancreas reacts positively to the consumption of bananas and apples, which are pre-peeled. With an aggravated form of the disease, such fruits should be consumed in the form of jam or jam. During remission, pieces of dried and fresh fruit can be consumed as a snack or for dessert.
What fruits are unacceptable for pancreatitis and cholecystitis? With pancreatitis, experts do not recommend using citrus fruits, since their juice contains a large amount of acids that provoke irritation of the gastric and intestinal mucosa.Oranges with pancreatitis can be consumed, but only in small quantities and provided that they are sweet.
It is important to remember that the pancreas reacts negatively to the intake of too sweet or acidic drinks. It is important to cook compote without adding sugar. Dried fruits in case of illness will help to provide the body with the required amount of glucose and fructose, without overloading the irritated organ itself. Also, it is advised to add medicinal herbs, fresh berries, fruits and natural sugar substitutes to the compote.When brewing, it is best to use rose hips and raspberry leaves.
Dried fruits with pancreatitis also have a good effect on the affected organ, if added to compote. With chronic inflammation in the stomach, it is important to add more healthy fruits to the diet. Compotes and jams are prepared from them – boiled products are absorbed much faster. After several months of treatment and adherence to a strict diet, the patient will understand exactly which fruits and vegetables are allowed for pancreatitis, and which should be excluded from the diet.
Features of reception
A patient with pancreatitis, in order to avoid complications of the condition, must observe the following rules:
- Do not eat fruit in the morning.
- You need to eat often and in small quantities.
- When choosing fruits, choose fruits with soft peel and skin and a slightly sweet taste.
- In case of an exacerbation of the disease and the appearance of dangerous symptoms, it is not recommended to eat raw vegetables and fruits.They should be steamed or baked in the oven.
- It is important to get rid of those fruits that have a bitter or sour taste (green apples, cherries, lemons, currants), they are especially acidic, lead to inflammation of the mucous membrane of the digestive tract and the release of pancreatic juice.
- It is also important to be very careful about the amount of fruits and vegetables you eat, which are high in sugar. It is forbidden to include canned fruits and sugar-rich drinks in the diet.
- In chronic pancreatitis, do not eat berries. It is allowed to use a rosehip decoction (without added sugar) 150-200 ml several times a day. This drink can be drunk at any stage of the lesion.
Seeing a Nutritionist
Adding more approved fruits and vegetables to your diet can help speed up the recovery process of your pancreas and relieve irritation. The nutritional components contained in fruits and vegetables are allowed to be added to any diet.
The taste of food with pancreatitis should be neutral, otherwise the body will begin an active process of producing pancreatic enzymes, which will provoke complications and unpleasant pain.
Before introducing any food into the daily diet, it is important to first consult a doctor. Only a specialist will be able to understand exactly which fruits with chronic pancreatitis can be consumed, and which diet is best for the patient.
Benefits of fruits
Fruits for pancreatitis and cholecystitis are the main food that will help enrich the body with vitamins and micronutrients.With their lack in the human body, the development of a chronic form of the disease begins (the inflammation process begins to intensify, the glandular tissue is destroyed), the risk of complications increases significantly. Particularly important for the body are fruits, which contain a large amount of vitamins A, C, E, PP and B.
What fruits with pancreatitis can and should be eaten? For diseases of the pancreas, seasonal fruits are recommended. In this case, the fruits should be soft, fresh and not have a hard skin.They will provide a positive effect for the human body if they are taken in small quantities and with the right combination.
Principle of reception
In the presence of acute pancreatitis, some fruits and berries are excluded from the diet due to a strict diet. The starving diet continues for several days, and then the gradual introduction of fruits and berries begins, but only in the form of compotes and jelly.
With an exacerbated form of pancreatitis, the list of permitted fruits is quite wide, which helps to significantly diversify your diet and prepare many healthy dishes.
Feijoa
Feijoa during pancreatitis is useful in that it helps to improve metabolic processes and normalizes the activity of the digestive system. Berries include a large amount of vitamin A and vitamins B, PP and C. Feijoa also contains a large amount of iodine, zinc, calcium and magnesium. In addition to treating the pancreas, fruits have a positive effect on problems with the immune system and thyroid gland.
Feijoa can be used in the preparation of jelly, compotes, added to meat and fish.The freshness and ripeness of a fruit can be determined by the quality of its pulp. It should be transparent. If the fruit contains brown spots, then the berry should not be eaten.
Almost all fruits sold in the supermarket are colored green. If you leave the fruit in a ventilated and lighted place, then after a few days they will ripen and be ready to eat. Feijoa in the store can be purchased from November to January.
The use of pineapples
The safety of eating pineapples with pancreatitis will directly depend on the stage of the disease.During an exacerbation of the disease and over the next 10 days, pineapples should be eliminated from the diet, and on the following days they should be consumed in small quantities 3 times a week.
First, pineapple puree is introduced into the diet, which is prepared by means of heat treatment (boiling, stewing, baking). If the pineapple puree is well tolerated by the patient, fresh fruit can be started. You need to peel the pineapple from the peel before the meal itself, while removing the rough middle.
Pineapples contain a large amount of vitamin A, as well as trace elements: magnesium, phosphorus and calcium. In addition, pineapple helps protect the pancreas from the development of the inflammatory process. The fruit strengthens the body’s defenses against infections and helps to ease bowel movements.
The main disadvantage of this fruit is a large amount of sugar, which can complicate the situation and lead to diabetes. With serious diseases of the digestive system (ulcerative lesions), taking fresh pineapple can only worsen the general condition.
Avocados with pancreatitis
Determine whether it is possible to eat avocados with this disease can only be a doctor after determining the stage of the disease. If the benefits of the fruit exceed the possible complications, then it must be added to the diet.
With pancreatitis, it is very important to monitor the amount of avocado consumed. In addition to fat, avocados are also rich in fiber. When consuming large amounts of fruit, it can provoke diseases of the digestive system and bloating.
Reception of kiwi
Whether it is permissible to use kiwi for pancreatitis will depend on the ripeness of the fruit. It is recommended to include only sweet and ripe fruits in the diet. Unripe and acidic can lead to an exacerbation of the disease. Kiwi can be consumed only if there is a stable remission. Before using the fruit, peel off the skin, remove the core.
The following fruits should be eaten with caution: pears, oranges, tangerines, grapes and mangoes.
Fruit not only tastes great, but also satisfies hunger and provides the body with the necessary nutrients.However, many fruits are sweet, and this should be taken into account in diabetes. Whether fruits are good for diabetes, and which ones, you will find out in the article.
Benefits of fruits for diabetes
Fruits are rich in fiber, which is very beneficial for diabetes. Foods high in fiber slows down the absorption of sugar and controls blood sugar levels. Plus, eating enough fruit helps reduce the risk of obesity, strokes, and heart attacks. Prevention of obesity is especially important in the case of type 2 diabetes, when metabolism is disturbed and the risk of excess weight is high.
Fiber is found in almost all fruits, especially in those fruits that are eaten with the peel. Soluble fiber lowers blood glucose and bad cholesterol levels. And insoluble fiber helps to improve bowel function.
Another beneficial property of fruits that is relevant for diabetes is their taste. With the help of fruits, you can satisfy the need for sweets, replacing them with candy or other forbidden sweets.
Fruits contain many nutrients and vitamins that are not found in other foods.Therefore, they are, of course, necessary for diabetes, and they cannot be completely abandoned. But there are some rules by following which you can reduce the risk and increase the benefits of eating fruit.
What fruits can be used with diabetes
In type 2 diabetes, when insulin deficiency is relative and does not require additional insulin administration, the consumption of fruit is mandatory. They are very useful in combating obesity and improving metabolism. But when choosing fruits for type 2 diabetes, you should focus on their calorie content and carbohydrate content.
In type 1 diabetes, fruits with a high sugar content should be avoided. The same recommendations should be followed for gestational diabetes. This type of diabetes only occurs during pregnancy and requires a specific diet. Too sweet fruits (melon, watermelon, dates, bananas, pineapple) are prohibited, because can cause a rapid rise in blood sugar levels.
The glycemic index of foods will help you navigate the selection of fruits. This is an indicator of how quickly the food is absorbed and the sugar from it is absorbed into the bloodstream, increasing the glucose level.The lower the index, the safer this or that fruit.
Fruits, especially beneficial for diabetes
- Strawberry.
Among berries, it is the leader in the content of vitamin C and other nutrients necessary for diabetes. One serving of strawberries (medium cup) provides 100% of the daily need for vitamin C. Berries also contain potassium, which normalizes blood pressure, and fiber, which keeps you feeling fuller longer without raising blood sugar. Eating strawberries slows down the absorption of simple carbohydrates in the body, so less insulin is required to normalize blood sugar levels.One serving of strawberries contains approximately 15 grams of carbohydrates and 60 calories. - Avocado.
Not the most common fruit, but avocado is especially beneficial for diabetes because contains little sugar. At the same time, avocados contain a large amount of polyunsaturated fats, which are good for the heart and regulate the level of cholesterol in the body. The daily allowance is half of the fruit, which contains 8 g of carbohydrates and 140 calories. - Blackberry.
Antioxidant-rich berries.They are useful for the cardiovascular system, protect the body from oxidative processes. Raise the level of “good” cholesterol, while lowering the “bad”. They contain a large amount of potassium and vitamin C. In terms of fiber content (8 g), they lead among most grain products. A serving of blackberries (1 cup) contains 15 grams of carbs and 70 calories. - Apples.
The most popular dietary fruit. It has a low glycemic index, but it is rich in vitamins and contains a lot of fiber.They should be eaten together with the peel, because it is high in antioxidants and fiber. One medium apple contains 21 grams of carbs and 77 calories. Many patients with diabetes mellitus mistakenly “lean” only on apples, considering this fruit safe. In this case, an unexpected rise in blood sugar may occur. apples have a fairly high carbohydrate content. This must be taken into account when using them. - Apricots.
Rich in fiber and vitamin A.A serving of 4 medium apricots provides 50% of the daily requirement for vitamin A. However, one apricot contains 4 g of carbohydrates and 17 calories. - Oranges.
Just one orange a day provides 100% of the daily requirement for vitamin C. It is a low glycemic fruit with 15 grams of carbohydrates and 62 calories. Also, this fruit is rich in potassium and folic acid, which normalize blood pressure.
Observing the above recommendations, and passing all the necessary tests on time, people with diabetes of any type can not deny themselves the use of fruits.Necessarily need a strict dosage and control, which will help protect from a sharp increase in blood sugar levels.
Thailand is a country that attracts numerous tourists from all over the world with its beaches and gentle sun. After a pleasant stay, some travelers want to please their loved ones not only with the brought souvenirs, but also treat them from the sunny country. About in a feature article.
In order to avoid unexpected troubles with the export of fruits to the homeland at the customs, you need to familiarize yourself with the basic rules of transportation
items from Thailand.
The export of fruits from the state is regulated by its legislation and most of the fruits are allowed to be exported in any quantity
, limited only by the baggage allowance. However there are small exceptions
.
Durian
This sweet fruit has a very unpleasant, persistent odor
, which not everyone can endure. Sulfur in the fruits of the “king of fruits” oxidizes when opened and in contact with oxygen, releasing a suffocating odor
, which many tourists compare to sewer stench, rotten eggs, etc.
An unpleasant smell spreads quickly throughout the room and is surprisingly persistent – it is difficult to get rid of it, even when using the strongest cleaning agents.
That is why it is prohibited to carry durians in any form in Thailand
not only on board the plane, but also to the airport building, to most of the hotels, shops and entertainment centers of the country. It is very common to see a warning sign in Thailand that says “no durians”
(“with durians it is impossible”).
If found, the fruit will be seized and the violators will be fined.
Watermelon
The ban on the transportation of whole watermelons is justified by the fact that watermelons can simply explode during flight
and due to high pressure and damage the belongings of passengers. You can transport the cut fruits, but it is worth remembering that in the heat they deteriorate rather quickly.
Coconut
Coconuts MUST NOT be brought on board
aircraft (both in hand luggage and in luggage), in any form – both ripe and green.The reason for this prohibition lies in the fact that the thick and strong walnut shells are not visible through the scanner.
, thanks to which the fruit can be used for the illegal transportation of explosives, drugs, etc.
If necessary, the customs officers have the right to demand opening
suspicious in their opinion coconuts.
However, the export of coconut milk and pulp is allowed. It is also possible to transport coconuts in the form of jam, chips or candied fruits.
Important!
Fruits and vegetables without a phytosanitary certificate are prohibited for import in Russia
.
In addition, it must be borne in mind that fruits can be confiscated on the territory of Russia if the import norms are exceeded
Russian customs.
The import of products into the territory of the Russian Federation is limited to 5 kilograms per person
. In this case, the products should be intended exclusively for for personal use.
.If customs officials find that this norm is exceeded, the offender can expect confiscation and penalties.
Complete list
A small list of exotic fruits prohibited for export looks like this:
- Durians
- Watermelons
- Coconuts
- Melons.
Some tourists claim that in their practice there were cases of seizure of melons during the inspection of baggage before boarding. - Mangosteen. It is not forbidden to officially export mangosteen, but it is still not recommended to take them on board the aircraft
. Ants like to nest under the leaves of these fruits, and it is because of this that strict restrictions are sometimes imposed on mangosteen: they, like durians, cannot be brought into the room in some.
Fruit from Thailand, foil or film. Special fruit baskets are available at Tesco and Big C supermarkets or local markets. The largest and densest fruits are laid on the bottom of such a container, and the smallest and softest ones are placed on top.
It is not recommended to use packages for transportation
. Ordinary cardboard boxes are not very reliable in this regard. A cooler bag is also not the best way to transport exotic delicacies – fruits will simply freeze during a long flight and, accordingly, will lose both their freshness and their taste.
Fruit carried in hand luggage must be wrapped with cling film
in order to avoid the spread of foreign odors. Export of fruits in this way is permissible only if they are purchased in duty-free.
To prevent the fruits from spoiling and crushing on the road, it is better to buy slightly unripe fruits
free from dents, cracks or other damage.
Interesting advice!
Some tourists share that they successfully managed to take out the forbidden durian from the Land of Smiles. For this, resourceful travelers purchased slightly immature fruits without any damage. Before transportation, fruits were wrapped in several layers of cling film or tissue paper, and then placed in a special container, which was also wrapped in several layers of film.In the suitcase, the container was tightly lined with things.
However, in order to avoid possible problems at customs, it is strongly discouraged to take risks in the home. In addition, it should be borne in mind that if the durian is damaged inside the suitcase, things and other contents will have to be aired for a long time, or even thrown away.
…
90,000 Proper nutrition in diabetes mellitus, Endocrinologist at polyclinic No. 4 Alina Latsuzbaya
Diet table number 9 is recommended for people with mild to moderate diabetes mellitus, patients with normal or slightly overweight who do not receive insulin or receive it in small doses, as well as for the selection of doses of insulin or other drugs.
However, the treatment table number 9 is also recommended for those who have just identified an elevated blood sugar level and it often happens that proper nutrition prevents the development of diabetes.
Nutrition rules
The basic rules of the diet are moderation in nutrition, frequent meals (5-6 times a day) and limiting the use of easily digestible carbohydrates. In addition, diet number 9 lowers fat intake, restricts cholesterol-rich foods (fatty meat, eggs, butter, smoked foods, meat and fish semi-finished products), which will have a positive effect on the figure and help to lose excess weight, if any.
Fried and smoked foods are completely prohibited, the consumption of salt and sugar will have to be limited, and sugar in general should be replaced with natural sweeteners (xylitol and sorbitol). Carbonated drinks and other unhealthy foods (hamburgers, pizzas, donuts, etc.) are also completely prohibited.
The calorie content of the daily diet is 2100-2400 kilocalories. It is recommended to drink up to 2 liters of liquid per day.
It is best to boil or bake in the oven, less often to simmer. Meat and fish soups are cooked in a second or even third broth.
What’s not allowed?
Any products with sugar, alcohol, semi-finished products (meat, fish and dairy), fatty meat and rich broths, canned food, marinades, pastries and pastries are completely prohibited. You cannot eat caviar (except vegetable), salted cheeses, sweet curd curds and cream, rice, semolina and pasta (except for group A, from durum wheat), fatty, spicy and salty sauces. Sweet fruits are prohibited – grapes, raisins, bananas, figs and dates.
Special bread for diabetics is also not the best choice, during its preparation sugar is replaced by fructose, and the flour remains “carbohydrate” – wheat. Therefore, it is better to eat protein bread with the addition of bran or 250 grams of rye and 150 grams of wheat bread. Eggs are allowed, but not more than 1.5 pieces per day. They can be cooked soft-boiled or made a protein omelet, since it is better to limit the consumption of yolks.
Vegetable soups can be cooked in low and low-fat meat, fish and mushroom broths, with the addition of permitted (see.below) cereals, potatoes or meatballs.
Lean beef, veal, rabbit are allowed from meat. Poultry can be turkey and chicken. Diabetic and diet sausage, boiled tongue, rarely liver are also allowed. Low-fat types of fish are allowed. Canned fish in its own juice and tomato is also allowed. Milk and fermented milk drinks, as well as cottage cheese, should be semi-fat (1-1.5% for milk and up to 20% for sour cream) or not fat. Sour cream is allowed, but limited. Unsalted and low-fat cheese is also allowed.Cereals and legumes are possible, but not much. You can cook porridge from buckwheat, barley, millet, pearl barley, oatmeal.
Since vegetables contain carbohydrates, they can be limited. Potatoes (soaked), carrots, beets and green peas are allowed. Vegetables containing less than 5% carbohydrates are preferred, these are cabbage, zucchini, pumpkin, lettuce, cucumbers, tomatoes, eggplants.
Snacks include vinaigrette, fresh vegetable salads, vegetable and marrow caviar, soaked herring (without oil), meat, aspic fish, seafood salads, low-fat beef jelly and unsalted cheese.You can have fresh fruits and berries of sweet and sour varieties in any form, extremely rarely – honey. From drinks you can tea, coffee with milk, juices from vegetables, slightly sweet fruits and berries, rosehip decoction.
Very often patients ask a question about the use of sugar substitutes. I’ll tell you about some of them.
SAKHARIN. It is produced in the form of tablets, which can be eaten no more than 4 pieces per day. Experimental evidence suggests that saccharin in high doses can induce tumor formation.
SUKLAMAT. It is produced in the form of tablets and in the form of a liquid (tsukli). Suklamat is stable during heat treatment, it also has no aftertaste, it also has no aftertaste. Side effects of suklamat are possible allergic skin reactions.
SORBIT. Sorbitol (hexahydric alcohol) is colorless crystals with a sweet taste, readily soluble in water. Sorbitol comes to the human body from fruits. They are rich in blackthorn and rowan berries. Sorbitol has a choleretic and laxative effect, but not as pronounced as xylitol.
XYLITH. Xylitol (pentahydric alcohol). They are white crystals, sweet in taste and readily soluble in water. Xylitol is produced in powder form. There are only 4 kcal in 1 gram of xylitol. It can be used in place of sugar in cooking.
FRUCTOSE. This fruit (fruit) sugar is a monosaccharide. Fructose is significantly sweeter than sucrose. Research shows that fructose is more harmful than regular sugar. It is selectively absorbed by the liver and, when there is a lot of it, is converted into fat through a chain of reactions.This leads to steatosis (fatty liver). Other sugars do this too, but less so. All this leads to metabolic syndrome (a combination of obesity, diabetes, hypertension and atherosclerosis) – a common disease today, leading to heart attacks, strokes and other serious consequences. In addition, fructose often provokes liver inflammation, which makes the course of the disease more severe.
In addition, it is worth knowing that there are sweeteners that are not suitable for everyone. For example, Acesulfame potassium – should be limited in heart failure.Aspartame – do not use for phenylketonuria. In case of renal failure, do not use sodium cyclamate.
And if you are also going to consume fewer calories through dietary products with added sweeteners, do not forget about limiting them. If “dietary” is written on the packaging of a flour product, it does not mean that it can be consumed in large quantities. In any case, it contains a certain amount of calories.
Considering all of the above, we can conclude that proper nutrition in diabetes is the key to success and the reason for persistent and long-term compensation.
Endocrinologist at Polyclinic No. 4 Alina Latsuzbaya
Proper nutrition in diabetes mellitus – Events – News
How Food Affects Blood Glucose
Carbohydrates
Carbohydrates are the only nutrients that directly increase blood sugar, but this is not a reason to severely limit them. Knowing which food contains carbohydrates and the amount of carbohydrates in a serving will make it easier to control your blood glucose levels.
Carbohydrates in the diet of any person, including those with diabetes, should be sufficient (at least 50% of the total calorie content), since they are a source of energy for the body. But different carbohydrates have different effects on blood sugar.
There are carbohydrates that are very easy to digest (they are called – easily digestible), because they consist of small molecules and are quickly absorbed in the digestive tract. They raise blood sugar levels immediately and dramatically. It is from these carbohydrates that sugar and honey are composed, a lot of them are found in fruit juices, beer (it is rich in malt sugar or maltose).
Another type of carbohydrates (they are called difficult to digest or starches) has a lower sugar-increasing effect. Representatives of such products: bread, cereals, pasta, potatoes, corn.
Severe rises in sugar from starches can be prevented by using certain processing and cooking techniques. The enrichment of food with plant fibers prevents the increase in blood sugar.
Protein
Protein is an integral part of a balanced diet.They relieve hunger and, unlike carbohydrates, do not raise blood glucose levels. However, to prevent excess weight gain, control the amount of food containing protein. In people with type 2 diabetes, protein makes insulin work faster, so you shouldn’t try to deal with low blood glucose with protein shakes and blends.
Fats
Fats are also an important part of a balanced diet, especially those that are most beneficial for the body, for example, olive oil (however, its amount should still be moderate, because its calorie content is even slightly higher than butter, and gain weight you can’t!).According to the principles of a healthy diet, the consumption of fatty foods should not exceed 30% of the total calories.
Five food groups
There is an opinion that the diagnosis of diabetes will have to say goodbye to delicious food. This is not true. If a person has been diagnosed with diabetes, this does not mean that he will no longer be able to enjoy delicious food and pamper himself with his favorite dishes. Living with diabetes means eating healthy and healthy foods that belong to one of five groups:
- Grains and carbohydrates
- Vegetables
- Fruits
- Milk and dairy products
- Meat and meat substitutes
Switching to a healthy diet
A dietitian or endocrinologist can help you develop a meal plan that suits your lifestyle.
Here are some recommendations for healthy eating:
- A healthy diet for a person with diabetes is a healthy diet for their entire family.
- Eat regularly: Don’t skip breakfast, lunch and dinner. Let the interval between main meals be no more than 6 hours. It is advisable to observe the principle of fractional nutrition, i.e. distribute carbohydrates for 5-6 meals a day in small portions.
- Aim to include healthy fats, lean meats or proteins, whole grains, and low-fat dairy in your diet.
- Eat as many fiber-rich foods as possible, such as fruits, vegetables, and whole grains (dark bread, bran, whole grain pasta, and brown rice).
- Try replacing the meat with lentils, beans, or tofu.
- Drink low-calorie beverages such as tea, sugar-free coffee, and water.
- Introduce sweeteners into your diet.
Serving Size
Choose food and quantity based on blood glucose.If you eat more than your body needs, your blood glucose levels will rise. To control diabetes, you need to keep track of what and how much to eat. At the same time, it is important to be able to correctly determine the portion size. Fortunately, the tool for this is always at hand – these are the palms.
The Canadian Diabetes Association recommends serving size as follows:
Measure your blood glucose before meals and two hours after to see how your meal choice and serving size affected your glucose levels.
What is unacceptable in the diet
IT IS NOT RECOMMENDED
- Skip meals.
- Eat foods that are difficult for digestion.
- Limit your intake of saturated fats as much as possible, such as butter, coconut and palm oil.
- Eat salty foods.
- Limit sugar-rich foods as much as possible, such as cakes, pies, donuts, sweetened cereals, honey, jams, jellies, ice cream and candy.
- Limit sugar-sweetened beverages such as soda and fruit juices as much as possible.
- Add sugar to your food.
How to choose healthy foods
Before going to the store:
- Schedule meals for a specific period of time (for example, from a couple of days to a week) and include foods from the above five groups.
- Write a grocery list according to your meal schedule.
At the grocery store:
- Take a list with you and stick to it.
- Never go shopping when you are hungry, as in this case you can impulsively buy unhealthy foods.
- Don’t buy sugary soda, candy, or chips.
- Read labels to choose products with natural ingredients.
Healthy Restaurant Food
Diabetes is not a reason to refuse dining with family or friends.After all, even there you can control diabetes and order healthy meals.
Here are some tips to try when going out to restaurant:
- Don’t eat bread while waiting to order, instead grab a light snack before going out, such as crispy fresh vegetables, fruits or nuts.
- Choose green foods. If the restaurant has a buffet, then take a light salad and, for example, lean meat and do not mix many different dishes in one plate.
- Season the salad the right way. Place the salad dressing on the edge of the plate to eat exactly as much as you want. Choose a low-fat vinegar dressing.
- Ask for food substitutions if they are not suitable for you. Choose steamed, cooked or baked foods instead of sautéed or fried ingredients, and salads or steamed vegetables over heavy side dishes such as fries.