FRUIT FARE

Health & Nutrition - - NUTRITION UPDATE - Rakhi Shah, Ahmed­abad

QAI know fruit is con­sid­ered very healthy, but I worry about the sugar in it. I was di­ag­nosed with di­a­betes 2 years ago. Is it ad­vis­able for some­one like me to con­sume fruits? Which fruits do you rec­om­mend? Yes, di­a­bet­ics can and should have fruits as fruits are a very rich source of vi­ta­mins, min­er­als and an­tiox­i­dants. A few im­por­tant points to re­mem­ber: Fruits do not have pro­teins. Fruits do not have fat, with the ex­cep­tion of av­o­cado and co­conut. Since fruits are pri­mar­ily car­bo­hy­drates, di­a­bet­ics need to keep the fol­low­ing in mind: You can­not have un­lim­ited or large qual­i­ties of fruits at a time. Have one fruit serv­ing at a time. Have two fruit serv­ings in a day. Do not have fruit with or im­me­di­ately af­ter a meal. Have it as a be­tween-meal snack. Do not have fruit juices. Avoid pulpy fruits such as ba­nana, chickoo, grapes, custard ap­ple and mango.

Dr. Anand H. Gokani, Di­a­betol­o­gist, adds Fruits are very good as they con­tain vi­ta­mins and min­er­als nec­es­sary for health. Re­mem­ber, an ap­ple a day keeps the doc­tor away! But the im­por­tant thing is that fruit should be eaten on an empty stom­ach for max­i­mum utilisation of the nu­tri­ents. Hence, fruit should not be had with/ im­me­di­ately be­fore or af­ter meals. An ap­ple is the in­dex fruit and all other fruits of the same size and sweet­ness may be ex­changed for an ap­ple. How­ever, fruit sweeter than an ap­ple can be had, but in half the quan­tity as com­pared to the size of an ap­ple. Two fruits a day is a good pol­icy for health.

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