Should Diabetics Eat Fruit?
Diabetes is a chronic or long-lasting health condition that affects how your body turns food into energy. Over 415 Million people worldwide are living with Diabetes. It is estimated that over half a billion will have Diabetes within the next 20 years! It is therefore so important for us to learn how to prevent and treat Diabetes naturally.
When we eat, most of the food is broken down into sugar or glucose and released into our bloodstream. When our blood sugar increases, our pancreas releases insulin. Insulin acts like a key to let the blood sugar into our body’s cells for use as energy. When you have Diabetes, your body either does not make enough insulin or cannot use it as effectively.
Should Diabetics Eat Fruit? This is a very interesting question as many Diabetics have been advised to avoid fruit because most fruits are sweet. Fructose is the sugar from fruits. It changes blood sugar levels much more gradually and does not impact insulin levels. Fructose is metabolised almost entirely by the liver. Glucose, on the other hand, is processed throughout the whole body, which is why it is referred to as “blood sugar”.
Glucose is normally found in starchy foods such as corn, potatoes, rice and wheat. Most processed foods such as beverages, dressings and sauces contain high fructose corn syrup. This is very deadly for diabetes and must be avoided.
Watch and learn from our short video on “Should Diabetics Eat Fruit?”
Diabetics should focus on fruits that are lower in fructose. These include raspberries, strawberries, blueberries, lemons, limes, kiwis, grapefruit, apricots, avocado and bananas. Fruits that are high in fructose include dates, raisins, figs and grapes.
Do set aside some time to watch and learn from our webinar recording where we educated a group of attendees on this topic.
The most common forms of Diabetes is Type 1 Diabetes. This is caused by an autoimmune reaction that stops your body from making insulin. Those with this form of Diabetes are normally born with it. Type 2 Diabetes is normally developed due to unhealthy lifestyle and at least 90% of those with Diabetes have this form of Diabetes. Diabetes that is not managed can lead to blindness, kidney failure, amputations and heart disease.
Do set aside time to watch and learn from our video recording below, How to Prevent especially Type 2 Diabetes.
Prediabetes is the period before Diabetes is diagnosed. This is the stage where the blood sugar levels are high but not high enough to be diagnosed as Diabetes. Certain factors such as your genes, past behaviours or age are beyond your control. However there are many actions you can take going forward, to prevent Diabetes. Below are some actions you can implement to prevent and treat Diabetes naturally.
Abstaining from processed sugars and foods.
Most processed foods are high in refined carbohydrates and processed sugars. Consuming these regularly will put you at risk of developing Diabetes. These include fizzy drinks, pizzas, cakes, bread and biscuits. Red and processed meats such as bacon, hot dogs and deli meats are high in sodium and nitrates and must be avoided. It is more important to abstain from these processed foods and sugars than to abstain from fruits higher in fructose.
Keeping Active.
Physical activity on a regular basis will reduce the potential of being overweight or obese, which plays a significant role in preventing Diabetes. Exercises could include brisk walks, dancing, swimming or strength training. You should allocate at least 30 minutes several times a week, if not daily to exercise.
Keeping Adequately Hydrated.
This means drinking at least 2 litres of liquids daily, which should include alkaline water and fruit juice. Abstain from alcohol, caffeine and sugary drinks. You will need more liquids in warmer and more humid climates. You will also need to increase your liquid intake when you do high intensity work or exercise. This is because your body sweats more. Our body sweats to expel toxins when we sleep. This is why we may feel thirsty when we wake up. It is important to keep yourself adequately hydrated after a nap or waking up from sleep. Keep hydrated with 80% water and 20% unsweetened fruit juice not from concentrate.
Eating Sufficient Fibre.
Adequate daily intake of fibre is beneficial for gut health and weight management. Fibre is divided into soluble and insoluble fibre. Soluble fibre absorbs water and dissolves with time, whereas insoluble fibre does not. Consuming a good fibre source at each meal can help prevent spikes in blood sugar and insulin levels, which may help reduce your risk of developing Diabetes. Fibre can be found in the skin of fruits such as apples, pears and grapes. It is important you eat the skin of such fruits with the flesh of the fruit and not peel and discard the skin.
Sufficient Magnesium, Calcium and Vitamin D.
These vitamins and minerals are important for blood sugar control and efficient bowel movement. This reduces the risk of developing Diabetes. These Vitamins and Minerals also help promote deep sleep which enables your body to repair itself.
Minimise intake of processed foods.
These include white bread, white pasta, white rice and white sugar. Many of these foods contain processed sugar, despite not tasting sweet. This is what misleads most people as they think they should only avoid very sweet tasting foods such as fruits. Snack more on fruits rather than processed foods such as biscuits and crisps.
Consumption of natural herbs and vegetables.
These include curcumin, fenugreek, cinnamon and bitter melon. These foods have natural properties that help strengthen our pancreas, liver and other key organs that work together in preventing or treating Diabetes.
Your circle of friends.
Be mindful of who you spend your time with. If your main circle of family and friends are Diabetics or those who are not health conscious, they are more likely to encourage you to be like them and follow their unhealthier lifestyle. Do also keep up to date with reliable health related information, such as from our blogs and website so that you are aware of the direction you need to follow to maintain great health and be free from Diabetes.
In our free Best Ways To Treat Diabetes Guide, we share the key organs and areas of your body, apart from your Pancreas that you need to look after in order to treat or prevent Diabetes. Do download our free Best Ways To Treat Diabetes Guide and also check out our 2 Diabetes courses for more guidance on how to deal with Diabetes or prevent it.
Order our Amazon Number 1 Bestseller “The Diabetes Solution” for more tips and recipes on how to prevent or manage Diabetes naturally.
Check out our other blogs on Diabetes.
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