Can Fruits Be Consumed If You Are A Diabetic Or Trying To Lose Weight? Experts Explain
Fruit is nature's ready-made snack, full of vitamins, fibre, and other nutrients. It is also low in calories and high in fibre, which may aid with weight loss.
In fact, consuming fruit has been related to reduced body weight as well as a lower risk of diabetes, hypertension, cancer, and heart disease. But, too much fruit is also not good for these conditions.
Determining the optimal amount of fructose-containing fruits to consume on a daily basis depends on several individual factors and dietary goals.
The American Heart Association does not provide any specific guidelines regarding the consumption of fructose-containing fruits, but they do recommend setting limits on total sugar intake.
The current recommendations for added sugars are up to 25 grams (6 teaspoons) or 100 calories per day for women and up to 36 grams (9 teaspoons) or 150 calories per day for men.
Incorporating a variety of fruits into your diet, including seasonal options, and prioritising whole fruits rather than juices or extracts, ensures that you receive a diverse array of nutrients, fibres, and antioxidants.
As fruits are accompanied by fibre, they help to slow down the absorption of sugar into the bloodstream. This natural combination can prevent rapid spikes in blood glucose levels, providing a more stable energy source.
Dry Fruits contain concentrates of their sugar content, making them a less suitable option for diabetics.
Canned fruits are usually soaked in sugar syrups, making them unsuitable for diabetics.
Fruits are an integral part of the weight loss journey as they help curb cravings for sweets and provide natural fruit carbonate in the form of fructose.
To maximize their benefits, it is advisable to consume high-fibre and low-GI fruits, such as apples, guavas, pears, pineapples, cherries, strawberries, kiwis, and plums.
Inputs by Dr. Bejoy Bikram Banerjee, Golf View Healthcare & Research Institute; Dietician Anupama Menon; Dt. Jyoti Khaniojh, Nutrition And Dietetics, Max Super Speciality Hospital, Patparganj; Dietician Garima Goyal.