Sugar intake is a common worry for people with diabetes, which makes them want to avoid fruits altogether. But as summer creeps up, the temptation to indulge in fresh, juicy mangoes and watermelons can feel like the devil on one’s shoulder. Should diabetics avoid fruits altogether, or can they give in?
Meenu Balaji, Chief Nutritionist at Pragmatic Nutrition shared that what matters is the portion size and how the fruits are consumed. “Eating whole fruits is generally fine, but consuming them as juice or in smoothies is not recommended,” she said.
The key, however, is to choose fruits with a low glycemic load. Balaji explained that while the glycemic index measures carbs based on a standard value, regardless of portion size, the glycemic load takes both the glycemic index and serving size into account. This makes it a more practical method for estimating, as it considers the amount of carbohydrates per serving.
She suggested 5 summer fruits that are safe for diabetics:
1. Watermelon: Although the glycemic index (GI) is higher, it has a low glycemic load is only 5 for a serving of 120g. You can eat 1 cup of watermelon slices or eat it as a refreshing salad. Add 1 teaspoon of crumbled feta cheese, walnuts, mint leaves and a drizzle of lemon and olive oil if needed.
2. Papaya: Papaya is a wonderful source of beta carotene and it also has vitamin C, folate and potassium. The enzyme pepsin in papaya helps with protein digestion.
3. Guava: It is rich in vitamin C which is a wonderful antioxidant. Guava also helps with constipation.
4. Oranges: In addition to being a great source of vitamin C, oranges also have potassium, which is important in regulating blood pressure.
5. Jamun: This is a must-have fruit for people with diabetes. Jamun has plenty of antioxidants and it’s seed is known for reducing blood sugar levels.
Pay importance to portion sizes
According to Balaji, it is vital to stick to portion sizes when you are managing diabetes. She suggested opting for a medium-sided orange, guava or apple. You can also eat ¾ cup of melon or berries.
“Choose from low to moderate glycemic index fruits. If you want to eat mangoes, limit the quantity since it is easy to overindulge during summer months,” she said. Another easy trick is to pair fruits with protein or fats. Eating fruits alongside yogurt, or nuts and seeds will help reduce the blood sugar spikes, she added.
Source: The Indian Express
Bd-pratidin English/ Afia
