What fruit can a diabetic eat to avoid glucose spikes?

The fruit It is one of the healthiest foods out there. It is packed with beneficial nutrients like fiber, antioxidants, vitamins, and minerals. However, it also contains sugar and this is why people with diabetes have doubts about whether they should eat fruit. A very common question is also what fruits a diabetic can eat and if there are fruits that are prohibited for diabetics.

What is the diabetes

The diabetes is a chronic disease (i.e. long-lasting) that affects the way our bodies convert food into energy and is characterized by some high blood sugar (glucose) levels.

The insulin is a hormone produced by the pancreas helps glucose enter cells for them to use as energy. Diabetes occurs when the body does not produce enough insulin either cannot effectively use the insulin it produces. Consequently, glucose stays in the blood and does not reach the cells.

There are several types of diabetes, but the main ones are:

The Diabetes type 1which is usually detected in childhood or adolescence and is believed to be caused by an autoimmune reaction, meaning the body mistakenly attacks insulin-producing cells in the pancreas. type 2 diabetesthe most common type of diabetes, which occurs when cells do not use insulin properly.

Over time, if left unchecked, diabetes can lead to health problems such as heart, eye or kidney disease. Although there is no cure, losing weight, take care of food and performing physical exercise on a regular basis are some of the most useful measures to control it (in addition to medication, when necessary).

diabetic diet

The Diet plays a crucial role in diabetes controlbecause what we eat has a direct impact on our blood sugar levels.

Opt for healthy foods and control what and how much of each nutrient group you eats helps keep blood sugar levels in a healthy range and prevent spikes and dips.

In fact, dietary guidelines are one of the first things explained in detail to people newly diagnosed with diabetes.

A good diet not only helps control blood sugar levels, it can also improve energy profiles. cholesterol and blood pressurewhich can be high in people with diabetes.

In general, it is recommended that the diet be rich in nutrients and low in fat, including fruits, vegetables, legumes and whole grains and lean protein sources.

As regards the carbohydrateswhich are our main source of energy and whose digestion generates glucose, it must be remembered that people with diabetes have problems making the cells use glucose, so it is advisable to avoid ingesting these nutrients in excess. In particular, it is recommended limit unhealthy carbohydratessuch as refined foods and sugars, to minimize blood glucose spikes.

what fruit can a diabetic eat

The fruit is a good source of vitamins, minerals and fiber (which makes the absorption of sugars slower) and, within a healthy and balanced diet, in general They are a very beneficial food for people with diabetes.

Anyway, some fruits are better than others for people with diabetes, as it must be taken into account that fruits contain natural sugars that can affect blood sugar levels.

The high-fiber, low-sugar fruits are generally better and among them are:

The berries (strawberries, blueberries, raspberries, blackberries). citrus (oranges, grapefruits, lemons and limes). plums.The kiwis.The peaches.The apples.The pears.The avocados.

They all have a low glycemic index compared to other fruits, which means they do not cause a rapid spike in blood sugar levels.

Forbidden fruits for diabetics?

There would be no forbidden fruits for diabetics, but fruits that should be eaten in moderation if you have diabetes.

As the Spanish Diabetes Federation (FEDE) points out, yes “simple sugars, such as those present in juices and nectars.” They are not a good option either. fruits in syrup.

As for the fruits that should be eaten in more moderation, these are fruits with a high sugar content and a high glycemic index, such as grapesthe mangoesthe ripe bananasthe figsthe khakis or the dates.

In any case, it is important to remember that food quantities and total carbohydrate intake are key factors for people with diabetes when deciding whether or not to take fruit at a specific time.