Diabetes is a metabolic disorder, characterized by chronic high blood sugar levels due to the body lacking insulin or not using insulin effectively.
Diet plays an extremely important role in controlling diseases. According to the American Diabetes Association, people with diabetes can completely eat fruit, as long as they choose the right type and control their portion sizes.
Fruit is a source of fiber, vitamins, minerals and antioxidants. However, because they contain carbohydrates especially fructose they can affect blood sugar if not eaten properly.
A study published in the British Medical Journal showed that consuming some whole fruits, especially blueberries, apples and grapes, is associated with a reduced risk of type 2 diabetes. In contrast, fruit juices, even 100% natural juices, are associated with an increased risk of disease due to loss of fiber and increased sugar absorption.
The World Health Organization recommends that people with diabetes should prioritize fruits with a low glycemic index (GI), such as strawberries, oranges, grapefruits, kiwis, apples and pears. These types release sugar more slowly into the blood, helping to avoid sudden increases in blood sugar.
Some important principles when eating fruit for people with diabetes
People with diabetes should eat whole fruits instead of juice. Do not eat fruits with foods high in refined sugar. Combine with healthy fats or protein (such as unsweetened yogurt, nuts) to slow down the absorption of sugar. Control your portion sizes, for example, you should only eat one medium-sized apple at a time. According to the recommendation, you should only eat about 150 - 200 grams (equivalent to 1-2 units of ripe fruit) per day, divided into 2-3 times a day, eat about 30 minutes after main meals and do not eat when hungry.
People with diabetes do not need to completely abstain from fruits but should eat them selectively, in moderation and combine them appropriately in their daily diet to control blood sugar well and improve overall health.
