Fruits are known as one of the healthiest foods. All age groups are recommended not to leave fruits in the daily diet. Usually, these healthy foods are grouped with vegetables.
Well, talking about fruit is sometimes being a dilemma. Almost all types of fruits contain natural sugars. Then, is the fruit beneficial or even harmful?
Besides sugar, fruit contains vitamins, minerals, and fiber. These three nutrients are important. It's said that the benefits of fruit are still far greater than the negative impact on the increase in blood sugar.
You should consume five servings of fruit and vegetables. The role of fruits is far more important than just getting vitamins and minerals.
Diabetics are a group that's vulnerable to various serious health problems. This can be prevented by eating a balanced diet. One trick is to increase the intake of fruits and vegetables. Regular consumption of fruits and vegetables can prevent complications of cardiovascular disease, like heart attacks and strokes, and several types of cancer.
Although most fruits contain sugar and can increase blood sugar levels, there are fruits that have a moderate glycemic index. This type of fruit won't cause a surge in blood sugar compared to simple carbohydrates, such as white rice or bread.
The benefits of fruit will be greatly reduced if taken in the form of juice. Even though it's sugarless, but the juice has very much removed the fiber content, which is one of the advantages of fruits. Other than that, the juice is much easier and faster to consume, so that the intake can't be burned, so that you'll experience excess carbohydrates. Fruit juice isn't prohibited but should be limited to one glass a day.
To be safe for eating fruits, these are the tips:
1. Because fruit contains sugar and carbohydrates, it's recommended to have two to three servings a day.
2. Test your blood sugar before and after consuming certain fruits. For example, one apple doesn't cause an increase in blood sugar for one diabetic patient, but not necessarily true for you. Note the profile of each fruit associated with an increase in blood sugar. So you know which fruit is safe, to be limited or avoided altogether.
3. If you've eaten fruit, don't drink juice anymore.
4. Combine fruit with protein as a substitute for carbohydrates.
5. Avoid fruits that are too ripe because the glycemic index is higher.
6. The following fruits, in general, should be avoided: grapes, cherries, pineapples, mangos, bananas and all kinds of dried fruits.
So there's no need to hesitate to consume fruit. As long as you have a record of fruits that don't raise blood sugar, and don't consume them too much, they can be a safe diet choice. You'll get the benefits of vitamins, minerals, and fiber to prevent complications of various diseases.