Traqade
“Eat your fruits and veggies” is often a repeated mantra for great health; but what if you are diabetic? Can you eat fruits – and if so, which ones and in what amounts?
A lot of confusion and myths still surround fruit recommendations for diabetics – many shun them totally as they are believed to increase blood sugar levels, some eat only papaya as they are believed to be the only fruit that is “safe”, or some eat only half an apple as it is “good “ for health and so on.
So what is the verdict on fruits?
ADA (American Diabetes Association) states: “Fruits are loaded with vitamins, minerals and fiber just like vegetables. Fruit contains carbohydrate so you need to count it as part of your meal plan. Having a piece of fresh fruit or fruit salad for dessert is a great way to satisfy your sweet tooth and get the extra nutrition you’re looking for.”
It is, therefore, acceptable that fruits very much need to be part of your daily diet, but it is important to count the total carbohydrate intake in a day.
As for the accusation that fruits raise the blood sugar levels dangerously, exclusive management of glucose levels alone is not considered sufficient for control of long term complications of diabetes (diabetic retinopathy, nephropathy, neuropathy, cardiovascular diseases among others). Agents that can prevent diabetic complications, irrespective of glycemic control are the focus of today’s research.
Even so, fruits do not fare badly at all in terms of “glycemic index” (i.e., the extent to which a particular food raises the blood sugar level in comparison to a standard food such as glucose). Most fruits have fewer carbohydrates per 100 gm and lower GI in comparison to most cereals.
Secondly, oxidative damage is what is believed to be responsible for chronic degenerative diseases and secondary complications in diabetes. Studies have shown increased levels of oxidative stress in diabetics and low levels of protective antioxidants.
Vitamin C (or ascorbic acid), found in citrus fruits is well known for its antioxidant properties. Lower levels of vitamin C are found in wounded tissues as compared with normal healthy tissue. It also plays a vital role in immune functions.
Carotenoids, found in yellow and orange fruits decrease risk of cardiovascular diseases, cancer, protect skin and improve immune function.
- Lycopene, found in tomatoes, pink guava watermelon, red papaya is a powerful antioxidant which protects osteoblasts from oxidative damage.
- Chromium, an essential micronutrient, believed to play a role in insulin resistance. About 3 servings of fruits such as apple, grapes or orange should provide one third day’s requirements of chromium.
- Additionally, fruits are also rich in soluble and insoluble fiber which is important to maintain healthy digestion, and reduce cholesterol and sugar levels.
It may be natural now to wonder how much of these antioxidants should one consume in a day to get these benefits; a Report of the Expert Group of the Indian Council of Medical Research, 2009 states that although at present the amount of antioxidants to be consumed daily to protect against risk factors cannot be quantitatively fixed, what can be recommended is consumption of a generous amount of fruits and vegetables (400 g/d) to protect against certain chronic disorders. Such a level of intake of fruits and vegetables also provides some of the vitamins, viz. vitamin A, vitamin E, etc. at higher than RDA levels. Diabetes is all the more reason to include a wide variety of fruits. It makes sense – long term.
