Fruit and Type 2 Diabetes Is Healthy
Fruit and Type 2 diabetes is healthy. There are over 27 million Americans, children and adults who have Type 2 Diabetes which translates into 8.3% of the population….it’s huge! We all know that people who have Type 2 Diabetes are not supposed to eat sugary drinks or chocolate cakes and many people also think they cannot eat fruit because fruit is loaded with sugar.
According to Noral Saul, Dietician, MS, RN from the Joslin Diabetes Center, fruit is a good healthy snack choice for diabetics because fruit has fiber, vitamins, and antioxidants. Having said this, fruit must be eaten in moderation because it does contain sugar and carbs and both affect blood sugar.
Here’s the skinny:
First of all, you need to understand which fruits are high on the glycemic index. This tells you how fast what you eat will hit your bloodstream. Fruits on the low glycemic index raise blood sugar more slowly and keep sugar levels more stable. On the other hand, there are other fruits that are high on the glycemic index and should be avoided or eaten in small portions. When eating fruit it’s all about portion control. Someone with Type 2 Diabetes should not eat more than 15 g of carbs which is like a 1/2 banana or a handful of fresh blueberries. Because fruit has so many other health benefits, eating fruit can and should be part of a Type 2 Diabetes Diet…but again, knowledge of the glycemic values and portion control is the key!
Let’s take a look at some of the fruits on the Very High Glycemic Index:
Fruits Low to Medium in Sugar:
Fruit and type 2 diabetes can be healthy. The great news is that the fruits with the lowest amount of sugar are super powerhouses with antioxidants and phytonutrients…So, you can enjoy your favorite fruit but be smart and know your sugar content. Also, drinking fruit juice is not equal to eating whole fruit and because it’s liquid, it goes into your stomach very fast and there’s no fiber or anything to slow down the absorption of the juice which can cause a spike in your blood sugar level. Stick to whole fruits and Enjoy!
NOTE: If your doctor says “stay away from fruit as it has too much sugar” with no explanation, chances are he or she is old school and doesn’t have a clue… time to find a new doc.!