In this text we are going to learn several things, and among them to differentiate refined sugar from industrial pastries from the natural sugar that fruits bring. We will also see how much fruit a diabetic can eat each day, some quick tips and we will put a list of fruits suitable for diabetics. All this without leaving the text.
The fructose in the fruit is always in the spotlight and there was a scientific investigation that determined that it was more unhealthy than normal white sugar. We are going to detail this throughout the text, since it refers to fructose as a sweetener, and we have already said that sweeteners are not a good option and that the healthiest ones are erythritol and Stevia.
The WHO says that an adult or child should not exceed 25 grams of sugar a day , but it is that only a bowl of cereals focused on children, already has almost 20 grams. Added to that are ultra-processed juices, cookies, pastries and more, and a child ends the day tripling the maximum amount of sugar recommended by the WHO, the same thing happens to adults.
Differences between candy sugar and fruit sugar
It is difficult to compare white sugar to fruit sugar, so we are going to review some of their clearer differences and explain why fructose as a sweetener is not a good choice for anyone.
Apart from its name, glucose and fructose, there are other very key differences. For example, glucose, which is the sugar in industrial bakeries and the one we have at home (whether white or brown sugar) is a danger for diabetics since their metabolism is fast and creates glucose peaks.
However, fructose, which is the natural sugar in fruits, is 40% slower to absorb by the body , therefore it does not create those dangerous spikes in blood glucose.
White sugar is practically sucrose and this type of sugar is introduced into foods that previously inform you that they are not healthy, that they have a very low nutritional contribution and that they will not satisfy us in conditions.
On the other hand, fruit, apart from natural fructose, is also a source of fiber, essential vitamins and minerals that our body needs to continue to function perfectly. In addition, fruits tend to be quite satisfying and without the need to eat large quantities thanks to their hydration contribution.
Quick tips for diabetics
Before getting to the fruits that diabetics can eat, it is convenient to remember some things that seem obvious, but when push comes to shove, many forget it. For example, it has become clear to steer clear of fructose as a sweetener.
- Do not eat juices, not even the natural ones that we make since in this blending process we have removed a large part of the fiber, which is what helps regulate blood sugar level.
- Do not consume more than 3 pieces of fruit a day.
- The best fruit for diabetics is citrus.
- Do not eat fruit in syrup.
- The fruit always with skin, as long as it is edible, of course.
Low sugar fruits
If we are diabetic, there are a series of fruits that it is better not to touch, such as dried fruits, very ripe bananas, raisins, mango, fig, papaya, etc. But luckily there are others that we can eat, but no more than 4 pieces a day, and as long as they are varied and under the recommendation of our doctor.
Low-sugar fruits contain between one and 13 grams of sugar , but you have to remember that serving size makes all the difference.
Oranges and lemons
They are two citrus fruits and those are the most suitable fruits for both diabetics and for those of us who are not. Oranges and lemons have a good amount of citric acid and this helps slow the rise in blood sugar levels.
Oranges are very healthy fruits, they are wonderful because they have very little sugar and a good amount of fiber. In fact, the funny thing is that the fiber is provided by those white fibers that we often eliminate.
Pears
Pears are suitable for diabetics as long as we don’t eat a lot of it. As we have said nates, no more than 3 pieces of fruit a day.
The good thing about pears is that they are low in sugar , especially the varieties known as conference. Of course, the same happens to pears as to bananas, they cannot be very ripe, or their sugar level will be very high.
Pears have a lot of water which gives us satiety when eating them and as they have fiber, it helps us regulate blood sugar levels. A perfect match for diabetics and non-diabetics.
Strawberries and red berries
Red fruits are one of the healthiest options we have today and they are fruits rich in antioxidants and that is something very beneficial for the health of our body and even for the skin and our neurons.
Strawberries are usually one of the favorite fruits thanks to their sweet taste and they feel very good, no matter when we eat them. They are part of the red fruits, such as currants, blueberries, cherries, blackberries, raspberries, etc.
All of these fruits are low in calories, rich in fiber, potassium, vitamin C, and antioxidants. Everything makes a chain reaction so that our body works properly and blood sugar levels are controlled.
Black plums
This variety of plums is delicious and the best thing about it is that it contains substances that help us control glucose levels in our body. Earlier we said that diabetics cannot eat more than 3 pieces of fruits a day, well, if we want those fruits to be plums, we should not exceed the measure. A diabetic can eat half a cup of plums a day without problems , but it is best to consult a specialist doctor, in case that fruit gets in the way of another medical condition.
Apples
If there is a versatile and off-road fruit that is the apple. Diabetics can eat apples without problems, but yes, no more than 2 small units a day or a large one.
The best thing about apples is that they have pectin and that helps detoxify the body by eliminating waste that damages our health. Also, for diabetics and non-diabetics, apples reduce the need to produce insulin.
As if all this were not enough, its fiber and vitamin C prevent eye diseases in diabetics. As we can see, the apple is one of the best options if a diabetic wants to eat fruits.
Avocado
The avocado has become the star ingredient for months, and it is not only for fashion or healthy eating, but for its innumerable benefits to the health of our body. Among them, stabilize the levels of sugar in our blood , whether or not we are diabetic.
Avocados have a lot of fiber and their fat is healthy, so it is recommended for people with diabetes, since they are more likely to suffer from heart problems and strokes.
Kiwis
Kiwis may not be our favorite fruit, but they are very high in fiber and we have already seen that this helps reduce blood sugar and detoxify our body. In addition, it is low in carbohydrates and we can choose between the normal variety or the famous gold kiwi, both are just as good for diabetics.
Diabetics should not have more than half a cup of kiwi a day. Fiber is very good, but an excess can be harmful and make us suffer from diarrhea, gas, flatulence, bloating, pain, general discomfort, etc.
