Many people believe that whenever someone is diagnosed with diabetes, that person will no longer be able to eat many foods they used to eat before diagnosis. Diabetes is a disease in which the metabolism of carbohydrates (sugar) gets compromised. Many people think fruits are sweet hence they are loaded with sugars. So, how true is this statement? Are there forbidden fruits for people with pre-diabetes or diabetes? Let’s debunk this myth about forbidden fruits for people with diabetes.
The million dollar question, is there such a thing as a forbidden fruit for diabetes? The answer is no, people with diabetes can eat any fruit they crave for. How did this common misconception come around? The answer for this is based on the glycemic index and how carb metabolism works in people with diabetes. Fruits have vitamins, minerals, fiber, and carbohydrates; these are the carbs most people are concerned about.
Because fruits are rich in soluble fiber as well as insoluble fiber, some of those carbs fruits have will not hit the blood stream, and the ones that do, will do it slowly. This results in fewer dangerous peaks in blood sugar levels; the lower the glycemic index (effect of food in blood sugar) the better the food is for you.
There is no such thing as fruits that people with diabetes cannot eat, but portion control is crucial to avoid blood sugar peaks. Nowadays, doctors recommend eating an average of 4 to 5 portions of fruit per day. Each portion shouldn’t exceed 15 grams of carbohydrates. So how do we calculate the right amount of fruit while keeping in mind the suggested 15 grams of carbs?
First, the best fruit choices for diabetes are fresh fruit, plain frozen fruit or canned fruit with non-sugar-added. We should stay away or consume in very small amounts, canned fruit in heavy sugar syrup, fruit juices with added sugar, and regular jam, jelly, and preserves. Now let’s talk about portions. One portion is equivalent to 1 medium fruit, ½ cup fresh or frozen fruit, or ½ cup (4 oz.) 100% juice. Small berries and melons have the same amount of carbs for ¾ to 1 cup of fruit.
No fruit is out of reach for people with diabetes. As a matter of fact, fruits should be incorporated into our daily diet! They are loaded with vitamins, essential minerals, and fiber that will benefit your overall health by helping manage weight, cholesterol, and stay detox! Share your favorite fruits with us, and tell us how you feel about fruits!