Fruit and Diabetes

Fruit: Eat it or not eat it?

The relationship between fruit and diabetes is a relationship tormented by a series of false myths and urban legends.

Although the days are long gone when the green apple (Granny Smith) renetta was the only fruit recommended to diabetics, it is still too often said that these people should refrain from eating fruit. At other times, it is recommended to simply avoid the sweeter or sugary varieties, preferring those with a low glycemic index.

Importance of glycemic load

In reality, when it comes to fruit and diabetes, there are no absolute prohibitions. It is true, in fact, that some fruits contain a higher percentage of sugars, but this does not justify their complete removal from the table of the diabetic. We must never forget, in fact, that the total amount of carbohydrates obtained from a given food (glycemic load) is often more important than their quality (glycemic index). In other words, therefore, even sugary fruit can be consumed with due care, first and foremost the moderation of quantities.

Recommended Options

Normally, a portion of fruit for a diabetic person should provide about 15 grams of carbohydrates. The size of this portion (for example weight or volume) simply varies according to the glucidic content of the fruit; will obviously be greater for those with a lower glycemic index and less for more sugary fruits. Respecting this precaution, the impact of the two foods on blood glucose levels will be very similar, though not identical. In addition to the sugar content, it is indeed important to evaluate the richness in fiber and the form in which the food is taken.

In fact, the more fiber there is, the lower the glycemic peak reached after digestion; for this reason the orange juice has a higher glycemic index than the fruit in segments, which in turn raises less the blood sugar when it is consumed with the white part of the skin, called albedo, because it is rich in pectin (a soluble fiber).

Which Fruit to Choose

The foods highlighted in red are those generally not recommended in the presence of diabetes (persimmons, figs, bananas, grapes, nuts and candied fruit). Industrial fruit juices are generally not recommended, as they often contain added sugar; it is therefore recommended to give preference to those not sweetened and / or sweetened with artificial sweeteners.