Diabetes and fruit? Yes or no?

We know fruit is good for us; however, people living with diabetes are often told they cannot eat fruit because it is too sweet or contains too much sugar. In truth, whole, fresh fruit is full of fibre, vitamins, minerals and antioxidants, making them a nutrient-dense food that can be part of a healthy diet for persons living with diabetes.

Eating fruit, as well as vegetables, is associated with a lower risk of heart disease, including heart attacks and strokes, as well as a lower risk of overweight and some cancers. Since people with diabetes are more at risk of developing heart disease, it makes it even more important to eat fruit and vegetables.

According to Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, persons may think that the sugar content of fruit means that they should stay away from it; however, the sugar in whole fruit is natural sugar, not added sugar. It is the added sugars, such as those found in chocolate, cakes, biscuits and sugar sweetened drinks, that persons need to cut down on.

“Fruit also generally has a low to medium glycaemic index (GI), which means they do not lead to a sharp rise in your blood glucose levels, compared to other high GI carbohydrate-rich foods such as white bread,” Dr Chybar Virgo said.

“When it comes to fruit and the effects on your blood glucose levels, it is the portion size that plays an important role. On average, a portion of fruit contains about 15-20g of carbohydrate, which is similar to a slice of bread or a 250mL glass of milk,” she added.

Fruit, she said, contains carbohydrate, and individuals need to count it as part of their meal plan. Having a piece of fresh fruit or fruit salad for dessert is a great way to satisfy your sweet tooth and get that extra nutrition.

The best choices of fruit are any that are fresh, frozen or canned without added sugars. If choosing canned fruit, look for words like ‘packed in its own juices’, ‘unsweetened’ or ‘no added sugar’. Dried fruit and 100 per cent fruit juice are also nutritious choices, but the portion sizes are small, so they may not be as filling as other choices.

“The skin of the fruit is full of fibre, so eating the whole fruit will maximise your fibre intake. This is important to help maintain your blood glucose levels. We generally need to get about 25g to 30g of fibre each day. Fruits are also full of vitamins and minerals; bananas have potassium which is good for heart health and blood pressure, and berries are loaded with antioxidants that can help protect your cells,” Dr Chybar Virgo said.

Ideally, fruit juices or smoothies should be limited, because most of the fibre have been removed. This means that it is more easily absorbed and persons can consume a large quantity quickly. Ultimately, this not only means extra energy, but also a spike in blood glucose levels. Fruit juices and smoothies are not as beneficial as eating whole, fresh fruits.

TIPS FOR FITTING FRUIT INTO YOUR DIABETES EATING PLAN

If you count carbs:

• A small piece of whole fruit or about ½ cup of frozen or canned fruit has about 15 grams of carbohydrate. Servings for most fresh berries and melons are from ¾–1 cup. Fruit juice can range from ⅓–½ cup for 15 grams of carbohydrate.

• Two tablespoons of dried fruit like raisins or dried cherries contains 15 grams of carbohydrate, so be cautious with your portion sizes

• Fruit may substitute other sources of carbohydrate in your meal plan, such as starches, grains or dairy.

IF YOU FOLLOW THE DIABETES PLATE METHOD

• If using the plate method, having a small piece of whole fruit or a ½ cup of fruit salad for dessert is a great complement to the non-starchy vegetables, small portion of starch and protein foods that are on your plate.

COMMON FRUITS

The following is a list of common fruits:

Apple, apricot, avocado, banana, blackberry, blueberry cantaloupe, cherry, grapefruit, grape, honeydew melon, kiwi, mango, nectarine, orange, papaya, peach, pear, pineapple, plum, raspberry, strawberry tangerine, watermelon.

This also includes dried fruits such as cherry, cranberry, date, fig, prune and raisin.

keisha.hill@gleanerjm.com