Is it okay for someone with diabetes to eat fruit? (Diabetes) Let's find out exactly what this means!

When people are told they have diabetes, the first thing they fear is eating fruit. Many people stop eating fruit altogether, thinking, 'Oh, fruit is sweet, it will increase blood sugar.' Sometimes we even hear friends and relatives say, "Oh... don't you have sugar? You shouldn't eat fruit." But does it really have to be that way? Is fruit the enemy of diabetes? Today, let's talk about whether fruit is a friend or an enemy for someone with diabetes.

What actually happens to our blood sugar when we eat fruit?

Simply put, the sweetness of fruit comes from a natural sugar called `Fructose` . When we eat fruit, our body converts this `Fructose` into ` Glucose`. This is because our body's cells can only use `Glucose` as energy. When this `Glucose` enters the blood, blood sugar levels rise.

"So, eating fruit is not good," you might think. But wait a minute. Here's the important thing. Fruit contains not only sugar, but also a very important thing called fiber . This fiber acts like a sponge. That is, the rate at which sugar is added to the blood from fruit is largely controlled by this fiber, which happens.

Imagine, if you drink a sweet drink, the sugar in it quickly and without any interruption, within minutes, increases the sugar level immediately. But when you eat a fruit, the sugar is absorbed into the blood slowly due to the fiber in it. Therefore, the blood sugar level does not increase immediately. This is the biggest difference between fruit and artificially sweetened foods.

Benefits of eating fruit for someone with diabetes

Fruit is a superfood packed with vitamins, minerals, and phytochemicals that are very beneficial for our bodies. Here are some of the benefits of eating fruit for someone with diabetes.

• Reduces the risk of heart disease: People with diabetes are twice as likely to have a heart attack or stroke than others. The nutrients in fruits help reduce this risk by protecting blood vessels and controlling cholesterol and blood pressure.
• Helps control blood sugar and weight: Because of the fiber we talked about earlier, eating fruit makes you feel full. Therefore, it is easier to control unnecessary eating and maintain a healthy body weight. Some studies have found that eating fruits like blueberries, apples, and pears at least five days a week can reduce the risk of developing `Type 2 Diabetes` (type 2 diabetes) by about 23%.
• Improves overall health: The fiber in fruits aids in digestion and helps prevent constipation. Also, since fruits are mostly water, they help keep the body hydrated.

So how much fruit can you eat?

Typically, one serving of fruit is considered to contain 15 grams of carbohydrates. However, this amount varies from fruit to fruit.

Imagine, if you want to consume 15 grams of carbohydrates, here's how much you should eat:

• Half of a medium-sized apple
• Half a banana
• 1 cup blackberries or raspberries
• 1 1/4 cups strawberries
• 1 cup diced watermelon
• 2 tablespoons raisins

Did you know? Half an apple has the same amount of carbohydrates as two tablespoons of raisins. So it's important to be mindful of how much you eat.

What is the Glycemic Index?

Here we need to know something else important. That is the Glycemic Index (GI) . Simply put, it measures how quickly our blood sugar levels rise after eating a certain food.

• Low GI foods: These foods cause a gradual rise in blood sugar levels when eaten (GI value 55 or less).
• High GI foods: These cause blood sugar levels to rise rapidly when eaten (GI value 70 or higher).

It is best for someone with diabetes to choose foods with a low GI value.

The best and most cautious fruits for diabetes

From the table below, you can see which fruits are best for people with diabetes (low GI) and which ones you should be a little careful about (high GI).

5 ways to eat fruit healthily without adding too much sugar

Okay, so how do we add this fruit to our diet? Here are some simple tips.

1. Control the quantity: Be very careful when eating dried fruits, especially. As we saw earlier, two tablespoons of raisins contain the same amount of sugar as half an apple. So don't think that "it's okay to eat a little."

2. Choose fresh fruits: Eat fresh or frozen fruits whenever possible. Avoid canned fruits and jams that are in sugar syrup, as they contain a lot of added sugar.

3. Eat the whole fruit instead of juice: When fruit juice is made, the most valuable part of the fruit, the fiber, is removed. All that is left is sugar water. Therefore, drinking fruit juice causes a sudden spike in blood sugar. Therefore, always eat the fruit as a whole fruit.

4. Eat throughout the day: Rather than eating two servings of fruit at once for breakfast, it is easier to control blood sugar levels by eating one in the morning and the other for lunch or dinner.

5. Eat with protein or fat: Rather than eating fruit alone, pair it with something high in protein or healthy fat. For example, you can eat a slice of apple with a little peanut butter, or a cup of unsweetened yogurt with a handful of berries. This will slow down the rate at which sugar is absorbed into the bloodstream and help you feel fuller for longer.

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