Fruit and Diabetes
Fruit and Diabetes-San Diego, California
You are handling a diagnosis of diabetes and wondering what to eat. We know that diabetes is a disorder that affects how the body processes sugar. The process called glycolysis is how insulin treats sugars in the body. So we avoid all sugars, right? Does this include fruit? Not so fast. Some fruits may actually be very good for you and helpful in handling a diabetes diagnosis. The team at Advanced Functional Medicine can help explain which fruits are ok when you are managing a diabetes diagnosis. Are there some fruits that aren’t ok? Let’s find out!
5 Tips When Incorporating Fruit
It’s ok to incorporate fruit into your diet when you have a diabetes diagnosis. Here are five tips that will help you handle this diagnosis.
- Watch your Portion Size
Fruit is really good for you, but as with anything, consume it in moderation. If you overindulge, you may pay the price later. Too many fruits will likely spike your blood sugar levels at a rapid rate. Try to pace yourself at one serving of fruits per meal. - Pair Fruits with Fats
When fruits are paired with fats, the sugar is absorbed into the bloodstream more slowly. For example, pairing fruits like apples with a scoop of almond butter can lessen the increase in blood sugar. - Choose Fruits with Low-Glycemic Index
Some fruits that are low in glycemic index are fruits that are dark in color such as berries and cherries. Apples, pears, oranges, and grapefruits are also low in glycemic index. - Avoid Fruit Juices and Dried Fruits
We aren’t trying to say that you can never consume these, but try to limit them to enjoy as a rare treat. - Eat Fruit After Exercising
Much like eating fruits with fatty foods can slow the absorption of sugars, consuming fruits after exercise will have the same effect and lessen the fruit’s effect on the sugar in your bloodstream.
What are the Best Fruit Choices for Diabetes
Some of the fruits that are the best choices for people with diabetes are bananas and berries. And again, fruits that are low in glycemic index are always good choices. Additionally, fruits are high in polyphenols. Polyphenols are helpful in fighting type 2 diabetes as well as heart disease and certain cancers. This is a real reason not to cut fruit from your diet just because you have type 2 diabetes. They can be very healing and helpful.
Not only are fruits helpful in these ways, but fruits also contain fiber. Fiber is helpful in the gastrointestinal tract. It’s also good at lowering cholesterol and provides essential vitamins and minerals. Fruits can even assist your gut microbiome in maintaining good health.
Tips for Fitting Fruit into your Diabetes Eating Plan
Here are some excellent ways to incorporate fruit into your diabetes eating plan:
- add them to one meal a day
- If you have an aversion to fruit, try incorporating it into a fruit salad or pairing it with yogurt.
- Be choosy with your fruit choices, and make sure you choose the fruits that are highest in fiber.
- Steer clear of dried fruit.
- Try not to eat fruit first thing when you wake up. Insulin resistance is highest in the morning.
Conclusion
Don’t think you need to throw the baby out with the bathwater. Fruit can be an excellent choice when you are managing diabetes.
Advanced Functional Medicine
When you are seeking tips for handling diabetes and wondering what to eat, you can turn to the experts at Advanced Functional Medicine. The premier resource for functional medicine in the San Diego area, we focus on all-natural, nutritional, and functional ways to heal the body from the inside out. We can help you with making the right dietary choices. We look beyond your current symptoms to analyze your family history, medical history, environmental factors, and more as we create a plan of action to provide the best treatment tailored to your needs. Visit our website to learn more about our services. We practice a practical and effective approach to healthcare to keep our patients happy and healthy.