WebMD often puts out lists and charts surrounding diabetes with suggestions on the best fruit and food to eat.
I have delved into their suggestions and added a few of my own, based on my own client’s dietary protocols when experiencing diabetes 1 or 2.
The biggest issue diabetics face is the random intake of nefarious ‘free-range’ refined sugar or sugar alternatives such as corn syrup.
Added sugar exists in many processed products and more obviously, confectionery lines. It is always better to take in natural occurring fructose, rather than a highly refined high GI (Glycaemic Index – the rate with which energy is burnt off the sugar inside the body which affects blood sugar levels).
Enjoy these suggestions frequently:
- Berries – Blueberries and Strawberries being the most widely available. Almost all berries score low GI, meaning they have a lesser impact on blood sugars than other fruit options. Berries are also loaded with vitamins and antioxidants. Add berries to coconut yogurt, oatmeal, or blend in a hemp protein-packed smoothie.
- Citrus – Fruits like grapefruit and oranges are high in fibre, which helps steady blood sugar levels. They’re also packed with vitamin C, which helps to boost your immune system.
- Pears – One medium-sized pear provides 6 grams of fibre—about 24% of the daily-recommended amount for women under the age of 50. They also make for a great portable snack when you’re on-the-go.
- Apples – This Australian and Kiwi favourite is another great high-fibre option that pairs well with high-protein foods like nuts, nut butter, and plant-based cheese. Apples are also known for helping to feed healthy gut bacteria as well.
- Stone Fruit – Fruits like nectarines, plums, and peaches are generally low on the glycaemic index when eaten fresh. Limit dried varieties, which make their glycaemic load substantially increase.
- Grapes – Many people think they need to avoid grapes because they are so sweet. However, grapes are also a great source of fibre and vitamin B-6, which helps support brain function mood. One serving of about 15 grapes is all you need to get these health benefits without going overboard on carbohydrates.
Eat with mindfulness… since the following fruits can affect blood sugar very quickly so eating them can be a good thing or not so good.
- Dried fruit – dates, raisins, sultanas, pear, mango banana (sugars are more concentrated in dried fruit.
Eating fruit first thing in the morning is great for a couple of reasons; fruit enzymes act to stimulate the bowel and a good 70% of the simple carbs (fruit sugars) go directly to the brain in the morning, so fresh fruit is great for getting your head up to speed first thing in the morning.
Finding balance by living a whole food plant-based lifestyle will introduce balance to the body very quickly. Fruit and vegetables are not harsh for the gut. In fact, they aid gut function and gut bacteria production.
Leaving the skin on your fruit and vegetables when appropriate, ensures many of the nutrients that reside in the skin are taken advantage of by the body.
Just a note here too; many people I have come into contact with, who suffer from diabetes, also have gut issues. I always point folk to green papaya, which in itself is also low GI, but oh what a boon for gut function and bacteria production.
Images: Public Domain
Scott Mathias is a Digestive Health Specialist living in beautiful Queensland, Australia and teaching globally. His journey to excellent health began when he sought and found natural means to heal himself of a chronic digestive disorder. He proceeded to further change his lifestyle to support his ongoing excellent health by learning to prepare and serve the most amazing whole-food plant-based recipes. Download Scott’s FREE 7 Day Meal Planner
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