donutmedialab.com — Fruit is suitable as a healthy snack. Even so, most fruits are high in sugar. Although natural sugar, fruit consumption can still make blood sugar spike. So, it is important to choose fruit for diabetes that does not quickly increase blood sugar.
Fruits that are safe for diabetes
You may have heard that people with diabetes should not eat high-sugar fruit. In fact, fruit is one of the best foods for diabetes.
The American Diabetes Association (ADA) says that diabetics (as people with diabetes) can eat any fruit, as long as they carefully measure the portion and make sure they don’t have a fruit allergy.
Research in the Nutrition Journal (2013) even reported that consuming two pieces of fruit a day for 12 weeks did not significantly increase blood sugar levels when compared to eating less than two pieces of fruit per day.
However, of course not all fruits are recommended for diabetes. The fruit eaten should have a low glycemic index, which is around 55.
The glycemic index (GI) is a measure of the speed at which a food is processed into blood sugar by the body.
Of the many fruit options out there, there are some that are safe for diabetes.
One of the fruits for diabetes that is most easily found is apples. This fruit contains 21 grams of carbohydrates and 77 calories.
Apples are also rich in fiber and are a good source of vitamin C for the body.
In addition, apples contain a fairly low glycemic index, which is below 55. Apples will even be more beneficial if eaten together with the skin.
This is because the content of nutrients and antioxidants is higher.
Oranges are also a good fruit for diabetes. Besides being rich in vitamin C, oranges are included in the list of fruits with a low glycemic index, which is around 55.
In addition, oranges are also rich in folic acid and potassium which can help maintain blood pressure.
Not only oranges, you can also eat a variety of other citrus fruits, such as lemons and grapefruit.
Kiwi is a fruit that is a good source of potassium, fiber and vitamin C for the body.
The combination of fiber, water, and low GI values can slow the rate of absorption of glucose from other foods.
Besides being safe for blood sugar, this fruit is also a weight loss diet menu choice. Please note, one large kiwi fruit contains about 56 calories and 13 grams of carbohydrates.
Most people think avocados should be avoided by diabetics because they are high in fat. In fact, avocado is actually a good fruit for diabetes.
The fat contained is unsaturated fat which is actually good for controlling blood sugar.
Avocados are also good for diabetes because they can create a feeling of fullness longer after consumption. This can improve the performance of the hormone insulin.
In addition, avocado is useful in reducing the risk of metabolic syndrome which is the main trigger of diabetes.
How to serve healthy fruit for diabetic patients also varies. You can eat them straight, make salads, jams, or sandwich fillings.
Mango is one of the fruits that thrives in Indonesia and can be consumed by diabetics.
This fruit that has yellow flesh is rich in vitamin A and vitamin C which are good for maintaining the immune system of diabetic patients.
Not only that, mangoes also contain mangiferin compounds that can reduce sugar levels in the body.
Mango is also high in fiber so it can help maintain digestive function to work more optimally.
Strawberries are also one of the best fruits for diabetes. This fruit contains fisetin or color-giving compounds that act as antioxidants.
Fisetin does not work to reduce blood sugar levels, but it helps reduce the risk of kidney swelling.
The active compounds in strawberries are also known to be useful for reducing the risk of complications of diabetic retinopathy and other neurological disorders in diabetes complications.
Although further research is needed, researchers believe that strawberries are a safe fruit for diabetics.
Pears are good for diabetes because they contain flavonoids which are touted as the key to preventing and treating diabetes.
This is supported by a study from the Centers for Disease Control and Prevention (CDC) (2018) which followed more than 9,600 adults aged 25–74 for about 20 years.
Researchers found that participants who ate five servings of fruits and vegetables per day had a significantly lower risk of developing diabetes.
In addition, this fruit contains quite high fiber and is very suitable for diabetes patients.
Eating pears can provide more than 20% of the recommended daily fiber intake.
The fiber in this fruit helps facilitate the digestive system and keeps you full longer. As a result, the desire to eat too much and blood sugar becomes more controlled.
Tips for safe eating fruit for people with diabetes
Although they contain sugar, fruit is rich in vitamins, minerals and fiber.
The fiber content of fruit is proven to be effective in slowing the absorption of nutrients in the body so that blood sugar does not rise suddenly.
Fruit is also an excellent source of antioxidants. Antioxidants are important to avoid cell damage due to oxidative stress or exposure to free radicals.
Oxidative stress is often associated with various complications of diabetes.
So that the fruit you eat provides optimal benefits instead of aggravating the symptoms of diabetes, make sure you pay attention to the following tips.
1. Ensure low glycemic index
The American Diabetes Association recommends choosing fruits that have a low GI value for diabetes.
In general, fruits with a high glycemic index tend to cause a rise in blood sugar faster than those with a low glycemic index.
It’s also important to note that the glycemic index of a food may be different when eaten alone or when combined with other foods.
If you eat a high GI fruit like melon and mix it with a low glycemic index food like low fat cheese, the effect will actually be to help maintain normal blood sugar levels.
2. Avoid dried fruit
The best fruit for diabetes is fresh fruit. However, there are many fruits that are preserved with sugar so they taste sweeter.
This type of dried fruit should be limited in consumption, even a food that is avoided for diabetes.
3. Avoid fruit juices
A number of studies have shown that eating fruit can help reduce the risk of type 2 diabetes.
In fact, fruit juice is actually a drink that can increase blood sugar quickly.
The sugar-lowering effect of fruit comes from its fiber content. Processing fruit with a blender or juicer can actually destroy the fiber structure of the fruit.
As a result, most of the fiber content is lost, causing blood sugar to spike rapidly.
In addition, juice is made by adding more pieces of fruit to fill one serving.
For example, you will need about 2–3 whole fresh oranges to make one cup of orange juice (237 ml).
While rich in fructose sugar, juices sometimes have to be sweetened to make the taste more palatable, whether it’s granulated sugar, sugar syrup, or milk.
This means that the daily intake of sugar will increase than fiber and other fruit nutrients.
The risk of rising blood sugar after drinking fruit juice also tends to be high. That is why, fruit is better eaten directly, not served in the form of juice.
However, if a diabetic wants to consume fruit juice, make sure to follow the safe rules such as not adding added sugar.
Fruits for diabetes that are safe are fruits with a glycemic index value below 55.
In addition, these fruits are rich in fiber and other plant compounds or phytochemicals that act as antioxidants.
If you want to regularly eat fruit, make sure you consult a doctor or nutritionist to get the right fruit diet.