Hi, guys! How are you? Do you know what fruits a diabetic or pre-diabetic can eat?
If you have insulin resistance or prediabetes or are diabetic, you need to know which fruits you can eat that won't harm your health. Today I'm going to tell you which are the five fruits for you to eat and I'm going to teach you a strategy for you to eat even those fruits that are prohibited for diabetics. So stay with me until the end of the video.
Spin the intro! Dr Roberto Yano, Cardiologist Physician. Hello, friends of the heart!
How are you? I'm Dr Roberto Yano, Cardiologist and Pacemaker Specialist. According to World Health Organization diabetes is a chronic and metabolic disease, characterized by increased blood sugar.
This disease can lead to a series of complications such as heart disease, vascular disease, kidney disease, eye disease, nerve disease, the most common type of diabetes is type 2, which occurs in adults and occurs when the body remains resistant to insulin or when you no longer produce enough insulin. In the last three decades, the prevalence of type 2 diabetes has increased a lot in all countries, mainly due to obesity. Type 1 diabetes, known as juvenile diabetes or insulin-dependent diabetes, is a chronic disease in which the pancreas produces very little or no amount of insulin.
To give you an idea in the world there are around 422 million people with diabetes, here in Brazil alone there are more than 15 million diabetics. Diabetes is the third most prevalent chronic disease in Brazil. In 2021 diabetes killed almost seven million people in the world and here in Brazil it has already killed more than 200 thousand people.
For you to have an idea, diabetes kills equal or more than all types of cancer together. It is a chronic disease then, and you should be aware that the most important thing is to keep your blood sugar levels low. When I say this, I mean that you have to know how to treat your diabetes, you have to know the value of your glycated hemoglobin and that most of the time it has to always be below 7.
How are you going to achieve this goal? Going to the doctor periodically, performing exams, exercising regularly, using appropriate medications prescribed by the professional, and, of course, eating well. Before I tell you what the best fruits are, I ask you to share the video with friends on WhatsApp, Telegram, on your Facebook, let's help as many people as possible.
Everyone has a friend or relative with diabetes and he has to know about it, and I'll tell you, guys! Ah, do you know what the glycemic index is? We can divide fruits into low, medium or high glycemic index fruits.
If you know this is halfway there, you who are diabetic or pre-diabetic or have insulin resistance, you have to know the best foods for you. They are foods, of course, with low glycemic content. Knowing it, let's go to the top 5 fruits you can eat if you're diabetic or pre-diabetic.
First fruit, the cherry. Cherry is the fruit with the lowest glycemic index. Diabetics or pre-diabetics need to prefer foods with a glycemic index lower than 55; of course, it doesn't mean that you cannot consume foods with a glycemic index higher than that, later on I will teach you what you are going to do and how to eat even foods with higher glycemic indexes.
Remember that nothing is prohibited on a diet, we should just put it in our daily lives and always respect our bodies. Second fruit, the pear. Who doesn't like pears?
Comment down here, do you like pear? Also leave in the comment what is your favorite fruit that I want to know. My favorite fruit for example is plum.
The good thing about plums is that diabetics can eat it because it also has a lower glycemic index. The pear has a glycemic index of 38, and it is even healthier when you consume it with the peel, because it has fiber, vitamin A, vitamin E, vitamin C, potassium, magnesium, calcium and also contains a lot of carotenoids and flavonoids, which are excellent antioxidants. Here I will also include the apple.
Apples are full of nutrients and have a glycemic index very close to the pear. So let's go to the third fruit. But before, did you leave your like?
Leave us your like; it's important to me, subscribe to the channel, click the bell to receive all notifications. We are going towards 500 thousand subscribers. Third fruit, the orange.
Oranges have a lot of vitamin C, they're rich in fiber, it's no use just drinking the juice. When you do this you do not ingest the fiber and then the glycemic index, which was low, increases, so you remove the orange peel and eat the whole fruit, if possible with bagasse as well. Fourth fruit, the avocado.
Avocado is a fruit that has a lot of omega 3 and is a natural anti-inflammatory, contains many vitamins such as vitamin A, B, E, has zinc, has copper, has a low glycemic index but has a high fat content and is more caloric, but remembering that avocado fat is a good quality fat. Fifth fruit, strawberry. Strawberries are rich in vitamins such as vitamin C, vitamin A, vitamin E, vitamin B and diabetics can eat it, they just can't take a strawberry and add whipped cream or condensed milk, no guys.
Well, I talked about fruits but I think it's interesting for you to better understand what low glycemic index foods are so that you can choose for yourself which type of food does or doesn't interfere with you who are diabetic or pre-diabetic. What makes a food have a low glycemic index? They are foods, fruits, which have a slower rate of conversion of a carbohydrate into glucose, which gives the feeling of satiety.
You can search the internet for food that has low, medium or high glycemic index content. For example, when you look up the glycemic index of a pear, you will find the number 38. When a food has a glycemic index less than 55 it means it has a low glycemic index, when it is between 56 and 69 they are foods with a medium glycemic index and you already have to watch your blood glucose.
If the glycemic index is greater than 70, the glycemic index is high. Remembering, it is not prohibited, but you should avoid this type of food. Remember that food is the best medicine for our health, that's what I always say, peel more and unpack less.
And which fruits should you avoid if you are a diabetic? Banana, pineapple, papaya, mango, melon, watermelon. Once again you are not prohibited from eating.
An interesting strategy is to take a banana, for example, which has a high glycemic index, chop it, add sugar-free peanut butter, for example. When you eat one of these fruits with good quality fiber, fat or protein, you lower the glycemic index of the food, got it? Let's go for one more example, you can take papaya, for example, with chia or eat papaya with nuts, it is nutritious and for you who are diabetic and pre-diabetic it will be excellent.
Ideally, for diabetics or pre-diabetics or those with insulin resistance, a multidisciplinary, multiprofessional follow-up, involving a physician and nutritionist, should be carried out. And sometimes even the nutritionist. A well-balanced menu can save lives, right guys?
Today's message is this, a big hug and see you next time!
