Diabetes affects different people in different ways depending on their degree of diabetic complication. But, while different amounts of carbs may be eaten for this reason, the type of foods to eat and to avoid is almost the same for all.
Diabetics often ask whether it is safe for them to eat large quantities of fruit. Many people suffering from diabetes avoid eating fruits because they are worried about the high sugar content present in most of the fruits. However, fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels.
Fibre rich foods are generally safe for diabetics to eat because they do not spike blood sugar levels to the same extent as other fruits do. This is because fibre slows down the absorption of sugar into the blood stream. Fibre rich fruits tend to be fruits with edible skins and seeds as it are these parts of the fruit that are highest in fibre. Fruits high in fibre include (fibre content in brackets): apples (2.5%), pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), pomegranates (3.4%), and avocados (6.7%).
The avocado is not only high in fibre, but is also a rich source of monounsaturated fat. The American Diabetes Association (ADA) recommends a diet high in monounsaturated fat as it can help reduce the risk of cardiovascular disease which is more common in diabetics than the general population. There is also some evidence that a diet rich in monounsaturated fat can improve glycaemic control.
These fruits help to control blood sugar, levels. Due to their law glycaemic index, they promote a gradual increase in the blood sugar level which is highly beneficial to diabetics. Fresh lime also helps a lot by providing vitamins and minerals to the diabetic, person.
Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not require insulin to metabolize and therefore can be enjoyed by insulin resistant diabetics. High fructose fruits include apples, pears, guavas, and mangoes, – all of which have fructose to glucose ratios greater than 2.
Along with high fibre and fructose levels, apples have added benefits for people with diabetes. Raw apples contain high amounts of pectin which has been shown to improve glycaemic control in diabetics, reducing insulin requirements by up to 50% in some cases.
Grapefruit is another fruit which may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. According to the Scripps institute, grapefruit may also help control insulin levels when consumed during meal times.
By keeping this mind, you can control the diabetes, enjoy the fruits and live a happy life.
admin on July 10th 2010 in General