ACTION OF FRUITS ON DIABETES
ACTION OF FRUITS ON DIABETES
Diabetes, a “slow poison to human
body” said because it can be horrifying to eyes, kidneys, nerves, heart etc.
when remains uncontrolled for long term. Diabetics are very fond for sweets
despite their high blood sugar levels. Their well wishers often stop them from
having sweets and there is no different way even for having fruits.
In the
recent years there has been some researchers showing conclusions in favour of
having fruits leading to decreased incidence of diabetes. Now question arises
whether fruits are beneficial in diabetes or harmful?
We have
solved this puzzle for you by viewing various renowned research articles based
on fruits consumption in diabetes. According to the influence of fruit
consumption on Diabetes we have divided the population groups into
Pre-diabetics and Diabetics
Pre-diabetics: The ones who are at high risk of developing diabetes in the near future Ex: Persons with high blood sugar levels constantly but not meeting the levels which labels them as diabetic, Persons with their both parents diabetic and with high BMI.
The fruits
reduce blood sugar levels is an indirect statement and can be directly said as
the fiber content of these fruits reduce absorptive capacity of the gut and
increase the peristaltic movement thereby decreasing the time of absorption in
the gut.
Specific
Whole fruits consumption particularly blueberries, grapes and apples is
significantly associated with a lower risk of type 2 diabetes
Diabetics: Now the actual content of the topic
comes down, where a diabetic fruit diet is explained in detail with respect to
each fruit consumption and their quantity.
1) 1) APPLE: There
is a popular saying “An Apple a day keeps doctor away” holds good even for
diabetes because apple contains large amounts of fiber which decreases
absorption of carbs and hence reduces blood sugar level. Don’t peel the skin
because it contains extra nutrients and fibers. It’s a Low GI (Glycemic Index)
fruit
Safe Quantity for Consumption (SQC): ½ An apple or a whole medium sized
apple is recommended to the diabetics to keep decreased blood sugar level.
SQC: One cup of fresh blueberries
One cup of cherries
(especially Tart cherries are also packed with antioxidants also helps in
preventing heart disease, cancer etc)
3) 3) PEACHES:
Peaches contain loads of Vitamin C and Potassium and also it is best as a warm
weather treat. Quite helpful in reducing blood sugar levels.
SQC: A Medium sized Peach.
4) 4) APRICOTS: Apricots are considered as fruity jewels because of their high fiber and Vitamin A content.
SQC: Four Apricots can satisfy the need of whole day fruit consumption
and also give up the Recommended Dietary Allowance (RDA) of Vitamin A.
5) 5)ORANGES: As we
all know oranges are good source of Vitamin C and with it also contains good
amount of fibers in it
SQC: One medium sized orange is beneficial for diabetics.
6)PEARS: They
are the excellent source of fiber. It can be wise addition to your diabetes
meal plan
SQC: A whole Pear is recommended for a day.
SQC: One whole kiwi a day.
8) 8) MANGOES: When
there is a discussion of fruits how can mangoes be behind, but unfortunately
there is lot controversies within research groups regarding mangoes affect on
fruit consumption. So we recommend only ¼ of a mango that to only for mango
lovers to satisfy their craving for it
SQC: ¼ of a mango.
FRUITS TO BE RESTRICTED
2)
WATERMELON
They’re the High GI
fruits hence it would be best to avoid them
as much as possible for both diabetic and pre-diabetics.
That’s all for this blog,
Hope you guys have found it useful. Consume these fruits according to SQC’s
given and it might help you to bring down your blood sugar levels and maintain
them in normal levels and in turn prevent from deadly complications of
diabetes.
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