Can you eat fruit if you have diabetes or pre-diabetes? And which fruits are best for you and also which fruits should be avoided? That's the subject of today's video: which are the 10 best fruits for a diabetic and which are the 5 prohibited or most dangerous fruits for those with insulin resistance, pre-diabetes or diabetes.
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Diabetes recently entered the WHO list of the world's most killing diseases. And diabetes is the third most prevalent chronic disease in Brazil: more than 15 million Brazilians are affected by the disease (second only to hypertension and obesity). And speaking of obesity, it is the strongest risk factor for a person to become diabetic (type II, right), and we know that Brazilians are getting fatter.
So we need to know what to eat. That's why this video is so important. Can diabetics eat fruit?
Not only can they, but they should. But, with some differences… from a person who doesn't have this problem. A person without diabetes can eat fruit without restriction - he can live on fruit alone, and he would have a healthy life.
But in people with diabetes, as they cannot metabolize sugar well, we have to set limits. LIMIT here is the keyword. So, making it clear that, contrary to what is spread on the internet, fruits should be part of the menu for people with diabetes and pre-diabetes - but with a limit!
Why? Fruits contain fructose, their natural sugar, which will be converted by your body into glucose. But fruits also have fiber and nutrients— vitamins, minerals, antioxidants your body needs.
And we know from hundreds of population studies that a higher intake of fruit reduces the risk of hypertension, strokes, heart attacks, cancer and obesity. In addition to the fiber that fruits contain, they are important elements for lowering cholesterol, preventing insulin spikes and improving digestion, preventing constipation. So, are fruit carbohydrates bad for the diabetic?
When you put it on the scale, no! If you don't have a fruit, but eat a dessert (even if it's light), or bread, cookies, rolls , the things your bakery sells—the exchange will never be good. Fruits and vegetables are the foundation of the two diets voted the healthiest in the last 10 years - both the DASH diet and the Mediterranean diet.
Running away from fruit is making a terrible mistake against your own health… remember, make food your medicine. So what are the best fruits for a diabetic? When you think about fruits you have to look at 2 things.
Glycemic Index is One Thing The glycemic index tells us how much your blood sugar will go up when you eat a certain food. If the fruit you're eating has a high glycemic index, your glucose will go up like that—it's going to spike, your pancreas is going to dump insulin, and maybe then you've got hypoglycemia. Now, if you eat a fruit with a low glycemic index, your glucose will rise slowly, it won't peak, it won't strain your pancreas, and you won't give hypoglycemia afterwards.
According to the American Diabetes Association, the glycemic index would be divided into * Low: up to 55 * Moderate: 56 - 69 * High: greater than or equal to 70 Another useful tool of the effect of food on your blood sugar is the glycemic load, which takes into account the glycemic index plus the grams of carbohydrates per serving, so the glycemic load better estimates the real-life impact when someone eats some food. Glycemic load ranges from: Low- 0-10 Moderate- 11- 19 High- 20 or more. I'm going to talk about the best fruits for you who are diabetic.
I'm going to take into account these two factors: the glycemic index and the glycemic load. But if the fruit you love has a moderate or high glycemic index , what to do? Limit other carbs for the day- cut down on rice, noodles, bread… and like I said, the tradeoff is worth it.
And of course, don't overdo it. And what are the 10 fruits that a diabetic could eat? My number 10 fruit- that the diabetic can eat- Peach.
The peach's glycemic index is 42 and the glycemic load is 5. Peaches are rich in many beneficial vitamins, minerals, and plant compounds. They are easily incorporated into a variety of dishes such as salads and can make your skin healthier, reduce allergies and improve digestion.
improve immunity and reduce blood sugar levels. Fruit number 9 - Orange The glycemic index of oranges is 40 and the glycemic load is 5. Oranges are among the most popular fruits in the world as they are tasty and nutritious.
It is a good source of vitamin C, in addition to several other vitamins, minerals and antioxidants. And because it's citrus, it reduces your risk of kidney stones. But, opening a parenthesis here, eating orange fruit, not making orange juice.
Orange juice is extremely caloric and loses fiber and you will have a spike in glucose from having an immediate overload. It's one thing to eat slowly, chew the bagasse, swallow. Another is it takes a charge of several oranges (Electric shock) Fruit number 8- Strawberry Strawberry has a glycemic index of 42 and a glycemic charge of 3.
A cup of strawberries contains more vitamin C than an orange! In addition, strawberry is the fruit that has the most fisetin, which is a flavonoid, like grape resveratrol. And the latest research links fisetin to cancer risk reduction and aging reduction, through its senolytic effect, killing senescent cells, which are called zombie cells that ignite the body.
Of course, more studies are needed to prove this, but in the meantime, it may increase your strawberry intake. Fruit number 7- Plums The glycemic index of the plum is 40 and the glycemic load is 2. That of the fresh plum.
If it's prunes , the glycemic load goes up to 9. In addition to improving the intestine because they are a good source of fiber, it contains adiponectin, which sensitizes the liver and muscles to insulin and is also anti-inflammatory and cardioprotective. There are studies linking plums to reduced risk of osteoporosis.
So, if you are a woman and thin, increase your intake of prunes. Fruit number 6 - Pears The pear's glycemic index is 38 and the glycemic load is 4. They are healthier with the skin as they provide more than 20 percent of your daily recommended fiber intake.
Pears are highly nutritious and, if you go to the supermarket, they have many different varieties : Williams, Portuguese, water pear. . .
Pears also promote intestinal health by having lots of fiber, besides being associated with a lower risk of diabetes and can help you lose weight. Fruit number 5- Passion fruit Passion fruit's glycemic index is 27 and the glycemic load is 5. Passion fruit is interesting because it reduces anxiety, improves sleep, and some research suggests that a compound found in passion fruit seeds, piceatannol, may improve insulin sensitivity.
But of course, don't put any sweeteners, which can worsen your intestinal flora, or sugar or honey. Eat pure. Fruit number 4- Apple The glycemic index of the apple is 39 and the glycemic load is 5.
The apple, in addition to having vitamins and minerals, has prebiotic effects, which help your good gut bacteria . So they protect against obesity, diabetes and heart disease. And of course, like the pear, you should eat it with the skin, which will provide 20% of your daily fiber.
Now my top 3! Pay attention! Fruit number 3- Guava The glycemic index of guava is just 23 and the glycemic load is just 2.
Guava contains lycopene, quercetin, vitamin C and other polyphenols that act as potent antioxidants, neutralizing free radicals in your body. Lycopene helps with prostate health. And the fibers in the guava help the intestines to work better.
Fruit number 2- Avocado The glycemic index of avocado is 10 and the glycemic load is 3. Avocado could be at the top of this list. It is high in monounsaturated fats, which improves good cholesterol in addition to lowering bad cholesterol.
It can improve insulin resistance and reduce the risk of metabolic syndrome. The only problem is that it's very caloric. And fattening calories.
If you eat a lot of avocado, despite being one of the healthiest fruits you have, you will get fat, and getting fat will make your blood glucose worse. Fruit number 1 - Cherry The glycemic index of the cherry is 20 and the glycemic load is 6. Cherries are fruits that are rich in potassium and antioxidants.
And now that it's nearing the end of the year, they reappear on supermarket shelves . Too bad they are expensive. And cherries, in addition to vitamins and antioxidants, can improve your sleep because they have melatonin, which is a very important hormone.
And what are the 5 fruits that you, who are diabetic, should avoid. Fruit 1- Grape The glycemic index of the grape is 53 and the glycemic load is 7. Grapes have resveratrol, which is interesting for the skin, for aging, they have potassium that improves blood pressure and can expel uric acid, but you have to take it easy if you have diabetes.
Fruit 2- Mango The glycemic index of the mango is 56 and the glycemic load is 13. It is similar to an orange juice Although the mango has many vitamins, is tasty, smells good, if you have diabetes, eat a small portion. Fruit 3- Pineapple The glycemic index of pineapple is 66 and the glycemic load is 12 Pineapple can reduce arthritis, can boost immunity and suppress inflammation, and can improve recovery after strenuous exercise, the next day it's zero.
But since the glycemic index is high, eat little or avoid it. 4- Banana Fruit The glycemic index of a banana is 62 and the glycemic load is 16. I'm not telling you to stop eating bananas.
Eat half a banana—we know that bananas are high in potassium, so if you have high blood pressure, it will help control your blood pressure. And lastly, Fruit 5- Watermelon The glycemic index of watermelon is 72—putting it to a high glycemic index—and the glycemic load is 7. Watermelon hydrates, has a lot of potassium, and many advantages of fruits, but those with diabetes , better reduce the portions.
The same goes for melon, which has similar glycemic values. Now you're asking—wow, so the best fruits have a high glycemic index. It's sad, right.
Can you eat fruits with a high glycemic index? You can, but you should limit it (reduce the servings, or, reduce the servings of other carbohydrates for the day, to have extra space, or, increase your physical activity, get more exercise, so you can savor the pleasures of life. Important things : Don't juice—because they reduce fiber and the fruit load gets too big.
Don't buy fruit juices at the supermarket, especially those juices from the carton, thinking they're good for you. and its fat in the liver. And avoid dried fruit, like raisins, dates, because when you remove the water from the fruit you make the sugar more concentrated, so small portions can raise your glucose a lot.
What I intend to leave as the message of this one video- eat the fruits you like — you like watermelon, mangoes, you won't stop, but eat a little. If you like cherry, which would be one of the ideal fruits for diabetics, you can eat a little more. And try to eat fruits of varied colors.
By what colors? Because they have different phytonutrients. Try variety, and rotate the fruits.
No fruit should be cut from your diet. Some you can eat more, others less. But the ideal is to eat a little of everything.
Restrictive diets usually have a rebound effect, you get cravings, you'll dream about the watermelon, and you may overdo it, and then regret it. The ideal, always, is moderation. Did you like the video?
Remember to share so that more people have this knowledge. And what's the next video you're going to watch? I'll leave 2 recommendations on the side = My video about signs of pre-diabetes, which I talk about insulin resistance and how to reverse And my video about 10 benefits when you stop eating sugar My name is André Wambier, cardiologist and this is Cardiodf .
com. br Remember to subscribe. And until the next video.
Thank you very much!
