For many people living with diabetes, deciding what to eat can feel complicated, especially with regard to fruits. Since the fruits are naturally sweet, it is easy to worry that it can increase blood sugar.
But the good news is this fruit can Be part of a healthy diet suitable for diabetes. The key is to know which fruits to choose, how much to eat and how to appreciate them in a balanced way.
Fruits are filled with significant nutrients such as vitamins, minerals, antioxidants and fibers. Fiber in particular is a big plus – it helps to slow down how fast sugar enters the blood circulation, which helps keep the blood sugar more stable after meals. That said, not all fruits affect the body in the same way.
Some fruits are better for controlling blood sugar than others. These are generally fruit with a Low glycemic index (GI)—A measure of the speed with which a food increases blood sugar. Low GI fruits increase the bloody more slowly and slowly, making it a smart choice for people who managed diabetes.
Large options include apples, pears, berries (such as strawberries, blueberries and raspberries), oranges, cherries and plums. These fruits also contain a lot of fiber and water, helping you feel full while supporting digestion and the balance of blood sugar.
On the other hand, some fruits have a at home And can cause faster and more important peaks in blood sugar. These include watermelon, pineapple and mangoes. This does not mean that you should avoid them completely, eat them simply in smaller portions and not too often.
You can also associate them with a small portion of protein (such as nuts or yogurt) or healthy fats (such as avocado or peanut butter) to help slow the absorption of sugar.
The size of the portions is really important regardless of the type of fruit you eat. Even low GI fruits can increase blood sugar if you eat too much. A good golden rule is to aim for about 15 grams of fruit carbohydrates in a single session.
It is almost equal to a small apple or half a cup of berries. Reading labels, using cups to measure or refer to a food guide can help you stay within healthy limits.
It is also best to eat whole fruits Instead of fruit or dried fruit juice. Whole fruits contain more fibers, which slows digestion and helps regulate blood sugar. The juices and dried fruits, on the other hand, are more concentrated in sugar and can cause faster points.
For example, it is better to eat an orange than to drink a glass of orange juice – or better to snack on fresh grapes than on a handful of raisins.
In summary, people with diabetes can Take advantage of the fruit. The trick is to choose judiciously, to stick to reasonable parts and to pay attention to the reaction of your body. Everyone is different, so it is useful to check your blood sugar after eating new fruits and talking with your doctor or dietitian what works best for you.
The fruit is not the enemy. In fact, this can be a sweet and healthy part of diabetes management – as long as it is consumed with conscience and balances with the rest of your diet.
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