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Fruits: allowed or prohibited for diabetics? – Portal Diabetes and You

    Fruits: allowed or prohibited for diabetics?  - Portal Diabetes and You

    Eating a diet rich in fruits and vegetables is synonymous with health, right? But is there any fruit that can harm diabetes? Can it cause uncontrolled blood glucose levels? And for that reason, are there forbidden fruits for diabetics?

    We are going to unravel this myth surrounding the diet of people with diabetes together in this article, so read until the end.

    How can high glucose affect your health? Click here and understand.

    Do fruits have sugar?

    Every fruit has its natural sugar, known as fructose. Fructose is a monosaccharide (single-molecule carbohydrates, usually having three to seven carbon atoms) like glucose.

    The molecular formula of fructose is identical to that of glucose, what differentiates one monosaccharide from another is the characteristic group, which in the fructose molecule is a ketone group, while in the glucose molecule it is an aldehyde group.

    A little more chemistry, organic chemistry…going back to my pharmaceutical origins, I love it!

    Let’s talk about sucrose, that table sugar, which sweetens coffee, tea, etc… This is a disaccharide, that is, the combination of 2 different sugars, which together form one.

    GLUCOSE + FRUCTOSE = SUCROSE

    That is, table sugar is made up of 50% glucose + 50% fructose. Due to the little difference between the glucose and fructose molecules, we must be alert, since the consumption of fruits in excess can harm the glycemic control of those who suffer from diabetes.

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    Glucose is the main source of energy for our body to function. Fructose, after being metabolized in the liver, turns into glucose and is used as energy for our body.

    Most of the food industry uses fructose as a sweetener, in the production of soft drinks, fruit juices, sweets in general, processed foods, canned fruits, among others, because it is the sweetest sugar available: in terms of sweetness, 100 grams of fructose equals 173 grams of sucrose. This fructose used in industry is obtained from fruits and, in particular, from corn syrup, made up of equal parts glucose and concentrated fructose.

    girl having doubts about the matter
    Source: Pixabay

    What do fruits bring to those with diabetes?

    Fructose, when metabolized by the body, will contribute to weight gain, since it will be stored in adipose tissue (the one that forms body fat). But we cannot forget that in addition to fructose, fruits offer other substances to our body, such as vitamins and minerals.

    The main thing is the contribution of fibers, which help in the functioning of our intestine, in addition to delaying the absorption of glucose by our gastrointestinal tract (the path that food travels from the mouth to the anus, passing through the stomach and intestines) .

    So, to answer the initial question of the article, we can conclude that: consuming fruits, for those with diabetes, is possible and healthy, but making good decisions is essential.

    fibers

    Fruits provide soluble and insoluble fiber to our body. They act to control glucose and cholesterol levels, in addition to increasing satiety, the desire to eat that we have during the day.

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    Fresh and unpeeled fruits provide more fiber to our body. Cooking the fruit will break down the amount of fiber provided, altering certain actions, thus allowing a greater release of the sugars present.

    The more color your food has, the more antioxidants it has. Do not despise the colors of the fruits!

    antioxidants

    Antioxidants are plant-based compounds that work to fight free radicals in the body, helping the body repair all kinds of stress and inflammation.

    fruits to avoid

    Despite having numerous health benefits, there are some fruits that should only be consumed in limited quantities if you have diabetes: dried fruits, fruit juices, and fruits that are high in sugar and low in fiber.

    Dry fruits

    Dried or dehydrated fruits, depending on the process, will increase the amount of fructose per serving, so it is very important to be vigilant.

    Fruit juice

    When we consume fruits in the form of natural juice, we must be aware of the amount of fruit needed for a glass of juice. For example: in 1 glass of natural orange juice we have at least 4 oranges, an absurd amount of fruit, for a single serving.

    sugar level

    The glycemic index (GI) of a food corresponds to the amount of carbohydrates it contains and the speed with which it will affect blood glucose (blood glucose concentration) after eating. The lower the GI, the slower the impact on the rise in blood glucose. Fruits like bananas, mangoes, papayas, persimmons, watermelons, grapes have a high GI.

    It is not necessary to avoid them, since they can bring other benefits, but it is important to know how and in what amounts to consume them. Consult a nutritionist for better guidance.

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    Here’s the tip: keep an eye on the nutritional value of your serving of fruit. A serving is not a whole fruit, okay? This will depend a lot on the fruit in question.

    The saying “put your foot in the pig” does not exist by chance. Imagine if a serving of jackfruit meant eating the whole fruit? The same goes for other large fruits, like watermelon… The portion size will have a big impact on your blood sugar level! So pay attention to this detail.

    Controlling blood glucose levels is key to avoiding complications

    Much is said about the complications caused by diabetes, such as:

    • Sight loss
    • kidney diseases
    • amputations
    • etc.

    Little is said about how diabetes affects the sexual health of people with this disease. To clarify these facts, Monica LenziI wrote the Digital Book “SEX and DIABETES – Everything you need to know.

    To find out, click the button below.

    SEX and DIABETES – Everything you need to know

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