Persons
with Diabetes have been fed with the notion that they should avoid eating all
types of fruits as they all contain sugar because they taste sweet. People with
type 2 diabetes know that they need to limit the amount of sugar that they eat �
even natural sugars. Contrary to what you may have heard, it�s actually a
crucial part of a good diabetes diet, according to a 2013 study published in the
British Medical Journal that followed nearly 190,000 people over a number of
years to see who would develop type 2 diabetes or not.
The study, which looked at the association between diabetes and eating fruit,
found that eating whole fruits, especially blueberries, grapes, and apples,
significantly reduces the risk for type 2 diabetes. On the flip side, drinking
more fruit juices actually increases the risk for diabetes.
�If you have type 2 diabetes, you do need to watch your sugar," explains Katie
Barbera, RD, CDE, a registered dietician and diabetes educator at North Shore-LIJ
Health System in Great Neck, N.Y. "Both whole fruit and fruit juice have sugar,
but a fruit is only equal to about 4 ounces of fruit juice. If you drink 12
ounces of fruit juice, you could be getting too much sugar,� she says. �And
whole fruits have a lot of other advantages for a diabetes diet."
Having type 2 diabetes means having to count your carbohydrates (carbs). Like
vegetables and grains, fruits are carbs, and you need them. If you have
diabetes, figuring out the best fruits for diabetes is about more than counting
carbs. �Whole fruits are an excellent source of antioxidants," Barbera says.
"They have a lot of fiber, so they make you feel fuller and satisfy your hunger.
They also add a lot of flavor to a diabetes diet."
Antioxidants are important because they help prevent cell damage. �Antioxidants
in a diabetes diet may help reduce inflammation caused by oxidative stress,"
Barbera says.
Oxidative stress may contribute to complications of diabetes. "To get the most
antioxidants, look for fruits with a variety of bright colors and full flavors,"
she says.
A 2013 study published in the National Journal of Integrated Research in
Medicine compared people with type 2 diabetes who were on an oral diabetes
medication alone to those on medication along with antioxidant supplements.
After three months, people taking medication and antioxidants had less oxidative
stress than the other group.
Unlike fruit juice, a whole fruit still has all of its fiber. That�s important
for a diabetes diet because fiber isn�t digestible � it fills you up without
raising your blood sugar. Including more fiber in your diet means better blood
sugar control. To get the most fiber, eat your fruit with the skin or peel on
it.
Counting Fruit Carbs and Other Diabetes Tips
�Most people with diabetes should get about 45 grams of carbs per meal," Barbera
says, adding that it's important to balance fruit with proteins and other
sources of healthy carbohydrates. "The key is to count the carbs and spread them
out through the day to keep your blood sugar under control.� Your doctor and the
feedback you get from monitoring your blood sugar can help you learn how.
A small piece of whole fruit has about 15 grams of carbohydrate. So does
one-third cup of fruit juice or one-half cup of canned or frozen fruit (as long
as there's no sugar added).
Dried fruit is another good source of fiber and antioxidants, but it can have 15
grams of carbohydrate in just 2 tablespoons, so measure your portions carefully.
If you want to drink fruit juice, drink only 100 percent fruit juice without any
added sugar. Also, try to limit your fruit juice to half a cup per serving. You
might consider substituting a tasty vegetable juice that will allow you to drink
a whole cup with only 10 grams of carbohydrates.
The main objective of any diabetes diet is to keep blood glucose levels under
control. Carbohydrates � which are primarily found in fruits, vegetables, grain
products and processed foods made with added sugars � have a far greater
influence on blood glucose than either protein or fat. Eating the same, limited
amount of carbohydrates at regular times each day helps diabetics maintain
normal blood sugar levels. According to the University of Maryland Medical
Center, between 45 and 65 percent of the calories in a diabetes diet should come
from carbohydrates � preferably those provided by fruits, vegetables, whole
grains and other nutrient-dense, fiber-rich foods.
Bananas, apples, oranges and grapes may be perennial favorites in the United
States, but mangoes are the most widely consumed fruit in the world, according
to �Wellness Foods A to Z: An Indispensable Guide for Health-Conscious Food
Lovers.� It�s easy to understand the widespread appeal of this fragrant,
succulent fruit � its orange flesh tastes like a ultra-sweet blend of pineapple
and peach. Even though they�re relatively high in sugar, mangoes aren�t a
�forbidden fruit� for most diabetics.
Best Fruits to Eat for Diabetes
High-antioxidant fruit choices as the best fruits to eat for a healthy diabetes
diet:
