Diabetes is a disease increasingly more common. Find out what are the best fruits for diabetics and how to eat.
As you already know, the fruit is part of a healthy and balanced diet. However, what is the best fruit for diabetics? The answer is simple. ALL! With account and to the extent, of course…
The concept of a diet is not synonymous with forbidden foods, but nutritional education. In the case of diabetics, the rule remains the same.
Diabetes is a disease caused by the lack or resistance to insulin, a hormone produced by the pancreas. This change is the result of a failure in the absorption of glucose (sugar), leading to an accumulation of this sugar in the blood of the body, which, in turn, is dangerous for the body and is associated with several other problems.
Contrary to what you think, diabetics do not need a special feed or eat different foods from the rest of the population. Diabetics only need to comply with more accuracy the general recommendations.
In this way, from the moment in which it detects a disease such as diabetes, it is known that if it becomes essential to adopt eating habits more balanced. However, to be able to adopt these habits, it is necessary to be careful with the foods you eat, and this is true even for the fruits.
FRUITS FOR DIABETICS RECOMMENDATIONS
It is easy for diabetics to know the type of processed foods more and less advised, as they can check on the label the food if the food contains a large content of sugar or not.
However, this selection is more difficult to accomplish when it comes to fresh food.
The fruits are full of vitamins, minerals and soluble fiber, and this is the reason why they should be part of the diet of any diabetic. In this way, to know what are the best fruits for diabetics it is important to avoid swings in blood sugar that can occur when you consume large amounts of carbohydrates.
The daily amount of fruits recommended for diabetics is equal to that recommended for the general population: 3 to 5 pieces of fruit per day. However, the best time of day to eat fruit is in between meals: Mid-morning and afternoon snacks. In this way, the amount most advised will be 3 pieces of fruit per day.
The best choice is to consume always fresh fruit and the peel, whenever possible. The fruit in the syrup and the candied should be avoided. The fruits recommended are the richest in fiber, as these help to slow the rate at which sugar is absorbed, keeping the values of the blood glucose controlled.
THE BEST FRUITS FOR DIABETICS
A serving of fresh fruit contains around 50kcal, and 15g of carbohydrates. This dose is equivalent to:
- 1 small Apple (100g)
- 1 Pear, small (140g)
- 1 small Orange (180g)
- 1 Banana Wood (100g)
- 10 Strawberries medium (250g)
- 5 Nêsperas medium (150g)
- 1 Peach small (140g)
- 2-3 Plums (55g serving)
- 12 Berries of grape (90g)
- Half sleeve (90g)
- 2 Kiwis small (130g)
- 1 Slice of pineapple (120g)
- 1 Slice of melon or watermelon (200g)
- 2 Slices of melon (200g)
- 1 Persimmon-size medium (90g)
- 2 Tangerines small (160g)
- 24 Cherries small (100g)
- 16 Raspberries (240g)
In some cases, is used the natural juice as an equivalent of the fruit. However, it is important to remember that the juice contains more sugar and less fiber than fresh fruit, which causes the feeling of hunger reappears quickly, and a rapid increase in blood sugar level after ingestion.
Due to its high fibre content, pineapple is one of the best fruits for diabetics. The pineapple not only helps digestion of meats and other proteins, but it also has a diuretic effect on the body.
The high fibre content of apples, specifically in pectin, is responsible for the control of blood glucose, by the feeling of satiety is prolonged, the regulation of the intestine, and helps in reducing the LDL cholesterol. In addition, it is also very rich in vitamins and other nutrients.
ORANGE AND TANGERINE
The orange and tangerine are considered as being of the best fruits for diabetics due to its high content in fiber, which is essential for its effect on the regulation of the intestine. It is worth remembering also that these fruits are very rich in vitamin C.
One of the most important benefits of plum comes from its ability to facilitate digestion. In turn, the antioxidant power present in plums help in the treatment of diseases such as osteoporosis, macular degeneration, cancer, diabetes, and obesity.
The kiwi is fruit with a higher content in fiber and is known for his high content in vitamin C. The combination of vitamins A and E present in kiwi, can help decrease the risk of cancer, disease, arterio-coronary disease and improves the immune system.
FRUITS FOR DIABETICS: EAT WITH MODERATION
Some fruits should be consumed with more moderation by diabetics because they contain more carbohydrates, or because they have less fiber, which facilitates the absorption of sugar in the intestine. The main examples are the grapes, the banana and the figs.
A way to avoid the sudden increase of sugar in the blood is to consume the fruit along with fiber-rich foods, such as half a wholemeal bread, for example.
YOU CAN EAT NUTS?
The nuts, such as chestnuts, almonds and nuts, should be consumed in small quantities, because they have the levels of carbohydrates and elevated lipids. Thus, we recommend 5 units of these foods per day, in between meals.
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