Fruits to Avoid In Diabetes
People who suffer diabetic are having difficulty in processing glucose, and glucose determines the sugar blood stream. That is why their blood sugar levels can be so high. To prevent the condition getting worse, diabetic patients need to be careful with their food. Food is the most influencing factor in sugar levels. Healthy foods are surely expected to lower the sugar levels. Kinds of healthy food vary including fruits. As healthy foods, fruits somehow can be dangerous for diabetes patients. Therefore, there are some fruits to avoid in diabetes.
Fruits basically have rich fiber and good nutrients for body. It is good also to reduce diabetes. Fruits also are included in the list of suggested foods for diabetics. The sweet that naturally comes from fruits has simpler glucose chain that is good for health. Sadly, some fruits contain much abundant carbs and glucose that could raise some of blood sugar levels. Below are fruits to avoid in diabetes.
1. Canned, saturated, dried, frozen, and processed fruits
These types of fruits are no longer fresh and juicy. Most of them have been sweetened by sugar or artificial sweet flavor. Moreover, these fruits have been preserved that can reduce the natural nutrients in the fruits. Fruits cocktail, canned pineapple, jarred cherries, and others contain more carbs than the fresh ones.
Less nutrients, more carbs and more preserving substances even can raise the risk of early death. Processing food more likely reduce total of vitamin B and C in fruits. The splash of fruits is also no longer pure since it has been added with sugar. Fruits in sauces, smoothies, or juices with added sugar should not be consumed by diabetic patients.
2. High Glycemic Index (GI) Value Fruits
Fruits in nature are good to consume. Their fiber could help our digestion system and their nutrients can be useful for our body system. Consuming fruits in abundant amount is what makes them dangerous. Moreover, the high glycemic index value fruits that contain high carbs are so easy to raise blood sugar levels. Despite total amount to be consumed, consuming high GI value fruits in the right way is good for diabetic patients.
Dates with 100 GI value, watermelon with 72 GI values, pineapple with 65 GI value, papaya with 61 GI value, mango with 60 GI value, black grapes with 59 GI value, and banana with 55 GI value are the fruits that relatively should be avoided in abundant amount. What diabetic patients should be aware also is that after consuming the fruits people need to consider the time to consume other foods. Consuming the high GI value fruits in small amount and followed by consuming other foods still could spark the blood sugar levels.
3. Juicy fruits
Fruits with less fiber but contain more juice usually have higher natural sugars. Those sugars can be disadvantageous for diabetic patients since the sugars can rise sugar blood stream. Watermelon, honeydew, oranges are the example of juicy fruits. Some juicy fruits also contain higher carbs that can rise sugar blood levels. These fruits are fruits to avoid in diabetes.
Best Fruits to Consume for Diabetic Patients
In contrast, low GI value fruits are so recommended for diabetics. The fruits listed here are the fruits with 53 GI value or bellow. They are oranges, pears, strawberries, blueberries, green grapes, cherries, apricots, peaches, apples, mangosteens, avocados, lemons, and plums. Best way to consume them is to eat in them in fresh and lean without any processing.
Besides their fiber, some fruits contain their own good nutrients such as potassium in kiwis and peaches, vitamin K in pears and berries, Vitamin C in kiwis, oranges, and apples. Minerals are mostly found in juicy fruits such as honeydew. Low GI value fruits also contain pectin, substance alike fiber, that can lower blood glucose levels and slow digestion.
The benefit of consuming low GI value fruits is that people can eat the fruits in larger portion. For example to gain fifteen grams of carbs, people could eat one cup raspberries, or one cup blackberries, or one cup cubed cantaloupe, or one and a quarter cup strawberries, or a half medium banana. Basically carbs in the fruits that will affect sugar blood levels in our body. That is why low GI value fruits are recommended for diabetic patients.
Ideal amount of consuming fruits in a day is five servings of fruits for adults and children. One serving is as same as medium size fruits that can be as big as a baseball. While according U.S. guidelines, people should have their half of plate with fruits and the other with protein and grains. This emphasize the importance of fruits to be consumed daily. For processed fruits, the liquid ones shall not be more than eight ounces glass and the dried one shall not be more than two tablespoons.
A portion of fruit usually carries about fifteen up to twenty grams of carbs which is the same with a slice of bread. In contrast, consuming a portion of fruits makes the stomach fuller than consuming a slice of bread. For other foods such as a slice chocolate cake contains more carbs with thirty-five grams in total. Higher GI value fruits surely carry higher carbs that lower GI value fruits do.
There are many ways in consuming fruits. The healthiest and most popular one is by eating them in raw or sliced. As snack, without any added substances such as sugar or salt, the low GI value fruits are also good for health and can even lower the risk of any diseases. Avoid boiling and drying the fruits because they can change the natural substances.
To sum up the long explanation of fruits to avoid in diabetes, any processed fruits and high GI value fruits should be consumed in small amount. Consuming fruits is good overall, but the amount and the following foods shall be considered also. The way in serving the food also crucial because some ways of serving fruits can reduce the nutrients contained in fruits.