Watching your sugar?
Much to the frustration of diabetics, they seem to be under the impression that fruits are strictly off limits. Not so, it seems
Fruit lovers, listen up.
For a person with a high-glucose condition or anyone who is watching sugar consumption, there is a piece of good news. Yes, you may eat any fruit of your choice for as long as you do not have an allergy to it.
The main concern of most diabetics is the intake of high-sugar or starchy fruits for fear that these could raise blood sugar levels too high.
Much to the frustration of diabetics, they seem to be under the impression that fruits are strictly off limits. Not so, it seems.
Glycemic Index and Load
To be more aware of the glycemic index (GI) of foods in general, one must do a little research.
GI is a rating of foods on a scale that covers one to 100. It indicates how quickly any food item can raise blood sugar levels. This is labeled in terms of low, medium and high.
Another misconception is that fruits and carbohydrates are a no-no. However, here is another eye-opener
— carbohydrates that take a longer time to cook have a higher GI than those that require shorter cooking time.
Glycemic load or GL is the number of carbohydrates in a serving. The secret is this: To manage blood sugar, choose low GL and GI foods. In the long run, better health management means controlling sugar levels.
Trivia: There are many fruits with low GI. Another misconception is that fruits and carbohydrates are a nono. However, here is another eye-opener ---- carbohydrates that take a longer time to cook have a higher GI than those that require shorter cooking time. Example: Potatoes as opposed to pasta.
Fruit GI/GL Index
LOW: Apples, avocados, bananas, berries, cherries, grapefruit, guava, kiwi, nectarines, orange, peaches, pears, plums, strawberries, mango, durian, lanzones (lansat), mangosteen, dragon fruit.
MEDIUM: Honeydew melons, figs, grapes, papayas, pineapples. HIGH (70 and up) High GL: Dates
Reference: Medical News Today www.verywellfit.com, healthline.com
Go high fiber
It is the fiber in fruit that has a protective role to play. Soluble fiber slows down the absorption of sugar thereby controlling blood levels. Therefore, diets high in fiber such as fruits and vegetables play a key role in health management. Moreover, dietary fiber lowers cholesterol levels and normalizes bowel movements, thereby maintaining better health.
Servings per day
When it comes to fruit, choose the fresh over the dried or canned.
While fruit may be nutritious, you may need to control your portions and servings.
This is a guide.
Women: 19 to 30 years = Two cups
Over 30 years = One and half cups
Men: Over 19 years = Two cups
One cup could be equivalent to one small apple or orange, or a full glass of 100 percent fresh fruit juice.
In summary: Fruits have health benefits. Whether you are a diabetic or not, watch the servings.
Always choose fruits that are high in fiber.
This Week’s Affirmation: “I am as sweet as a fruit.” Love and light! Follow me on Instagram @coryquirino
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