Fruits should be added to your diet because they are associated with lowering the risk of cardiovascular problems. In addition, they have some antioxidants and anti-inflammatory properties that you cannot obtain from other sources of food.
One of the most significant benefits of including them in your diet is that they are rich in soluble and insoluble fibre, which is known for promoting gut health. People with constipation can see a significant improvement in the frequency and consistency of faeces after adding them to their diet.
If you are a pre-diabetic or diabetic, you may have taken them off your menu as they consist of sugar. They contain natural sugar, which is not as harmful as table sugar. Further, fruits are not as hazardous as chocolates, cakes, and cookies, as the number of carbohydrates also matters.
The more carbohydrates you eat, the more calories you will gain. Low-calorie food should be the top priority when you are diabetic or diabetes-prone.
Glycemic index – a good tool to manage blood sugar
There are a variety of foods, and each of them has a different impact on metabolism when you have them, which is determined by the glycemic index. This is the value you use to determine how much blood sugar will spike after consuming a specific food.
On a scale of 100, foods are classified into low, medium and high glycemic.
- It is low when it is 55 or less.
- It is medium when it is between 56 and 69.
- It is high when it is 70 or above.
Foods high in sugar and starch have high glycemic as your body quickly absorbs them. The sooner the digestion, the sooner the spike in blood sugar, and the more beta cells your body will need to control it.
This puts a lot of pressure on your pancreas, and if you continue to eat such kind of a diet, your body may stop producing beta cells. So, if you have diabetes or you have a diabetes-prone body, you should whittle down the consumption of foods under a high glycemic index.
Natural sugar is healthier than table sugar – how far from reality it is
Fruits are not as bad as cakes, cookies and other types of processed foods, but is it the type of sugar that makes them better than them? No, natural sugar is metabolised the same way as table sugar. So, if you eat fruits thinking that you can avert the risk of diabetes, you are mistaken.
Fruits are recommended as they could supply you with some vitamins, minerals and antioxidants that other sources of food do not. Do not forget the quantity you consume also plays a role in stabilising blood sugar levels.
For instance, potatoes are highly notorious for causing instability in blood sugar as they contain simple carbs, but they are dangerous when you eat them as a main course meal. If you include them in capsicum or eat them in a smaller proportion, you will not have to face that damaging effect.
Sugar in fruits is called fructose and is also detrimental to your health. Still, getting them off your menu is also not a healthier choice for diabetes management because if you do so, you are missing essential vitamins, minerals and antioxidants, which are crucial for boosting immunity.
Here comes the glycemic index. Below is the table that describes the glycemic value of different types of fruits.
|Medium and high glycemic
Note that this value is based on the 120gm serving size.
Only when fruits are raw may they have low-glycemic value. It is understood that when they become ripe more of the fibre converts into sugar, which may put them under the category of medium glycemic value.
Fruits cannot be removed entirely from your diet as they could add up to marked improvement in your health. They are way better sources for snacking than chips, sandwiches, toast, and the like. However, note that how much you consume at a time also matters a lot.
Why is fruit juice not salubrious?
Breakfast seems bland without fruit juice, but if you consume a glass of fruit juice every day, you are more likely to be prone to diabetes. The consumption of whole fruit and juice are both different things. When you eat whole fruit, for instance, orange, you also eat the outer layer, rich in antioxidants.
When you drink orange juice, you remove the outer skin, and hence it becomes a beverage containing only sugar. Fruit juice is not salubrious at all, as it just provides you with empty calories. It will immediately spike your blood sugar levels.
Drinking fruit juice once in a while is not a bad idea, but you should not drink it regularly.
Diabetes risk is not just associated with the intake of sugar
Most of the people live under the impression that it is the only sugar that accounts for diabetes. If you cut back on it, you can avert diabetes, but that is not so. Diet is just a part of your lifestyle; it is not everything.
A sedentary lifestyle and obesity are the most important causes of diabetes. You do not need to go to the gym, but a 30-minute brisk walk can improve your blood glucose level. Try to stay away from stress as it can increase the risk of blood sugar.
Financial stress is the biggest culprit for taking a toll on the health of people. Unfortunately, it does not just increase the risk of diabetes but also increases the risk of cardiovascular problems. Of late, rising energy bill prices have encouraged many of you to take out a loan.
Unfortunately, the unemployed took out doorstep loans like Provident to meet their energy bills, which could have been more challenging to manage. Stress is the most harmful thing as it can affect your whole body. Try to avoid taking on as much stress as possible.
What should you do to manage your blood glucose levels?
Managing blood glucose levels is quite important to enjoy different types of food for an extended period of time. Here are some suggestions you should follow to control your blood glucose levels.
- Fruits should be a part of your diet but try to focus on the quantity. Overly consumption of fruits can increase the risk.
- Eat all vegetables but cut down on the consumption of potatoes. Veggies usually are healthier.
- Avoid soups that consist of sugar, potatoes, ketchup, etc.
- Cut back on processed foods like cakes, pastries, pasta, cookies, and the like.
- Starchy items like rice and bread should be consumed as much less as possible.
The bottom line
Fruits are good to eat, but it is essential that you do not overeat them. As they consist of fructose, there is a risk of spiking blood sugar levels. Prefer a balanced diet that includes fruits, veggies, dairy, etc.
If you do not want to end up with doorstep loans in Belfast to fund your medical bills, you should take care of your diet.