New Delhi: Fruit is nature’s ready-to-eat snack, full of vitamins, fiber, and other nutrients that contribute to a balanced diet. It’s also low in calories and high in fiber, which can help with weight loss. In fact, fruit consumption has been linked to reduced body weight, as well as a lower risk of diabetes, hypertension, cancer, and heart disease. But too much fruit is not good for these conditions either. So how much fruit should be consumed so that it doesn’t result in a spike in blood sugar levels or make you fat?
In this regard, ABP live spoke with experts who talked about the daily recommendation for these sugars, which fruits to avoid if you are diabetic and much more.
Fruit and fructose consumption: individual factors and dietary considerations
Determining the optimal amount of fructose-containing fruits to consume daily depends on several individual factors and dietary goals. Although fruits contain fructose, they are also rich in essential nutrients and dietary fiber, making them a valuable part of a healthy diet.
“The American Heart Association does not provide specific guidelines on consuming fruits that contain fructose, but it recommends setting limits on total sugar intake, which includes natural sugars (such as fructose in fruit) and added sugars,” said Dr. Bejoy Bikram Banerjee, Golf View Healthcare & Research Institute.
He also said current recommendations for added sugars are up to 25 grams (6 teaspoons) or 100 calories a day for women and up to 36 grams (9 teaspoons) or 150 calories a day for men.
“Incorporating a variety of fruits into your diet, including seasonal options and prioritizing whole fruits over juices or extracts, ensures that you receive a diverse range of nutrients, fiber and antioxidants. Additionally, it is crucial to consider overall caloric intake and engage in regular physical activity to maintain a healthy lifestyle,” added Dr. Bejoy Bikram Banerjee.
Individuals with specific dietary concerns or underlying health conditions, such as diabetes, celiac disease, kidney disorders, thyroid disorders, or recent surgeries, should consult a dietitian, nutritionist, or registered health professional. Specialized professionals can provide personalized recommendations based on individual needs, considering each person’s specific requirements and goals.
Is it good for diabetics to eat fruit?
We are often faced with this question, especially if you are diabetic. Should you eat fruit or not and even if it is allowed, which ones can you eat? In general, including fruit in a healthy diet should not increase your risk of diabetes; instead, a diet high in sugar, refined carbohydrates, and saturated fat is more likely to pose a risk. In this sense, nutritionist Anupama Menon told us the benefits of fruits for diabetics and also which ones should be adopted and avoided.
- The benefits of fruits for diabetics:
Fruits are rich in essential vitamins, minerals, antioxidants and dietary fiber, making them an important part of a balanced diet for people with diabetes. The natural sugars found in fruit are different from the added sugars found in processed foods. As fruits are accompanied by fiber, they help to delay the absorption of sugar into the bloodstream. This natural combination can prevent rapid spikes in blood glucose levels, providing a more stable source of energy.
Berries: Blueberries, strawberries, raspberries and blackberries are excellent options for diabetics due to their low sugar content and high fiber and antioxidant content.
citrus fruits: Oranges, grapefruit, lemons and limes are packed with vitamin C and soluble fiber, contributing to better glycemic control.
Apples: With their moderate sugar content and significant fiber content, apples can be a suitable fruit option for diabetics.
Cherries: Cherries contain compounds that can improve insulin sensitivity, making them a beneficial addition to a diabetic’s diet.
Avocado: Although technically a fruit, avocados are low in sugar and high in healthy fats, making them an excellent choice for diabetics.
- Fruits to Consume in Moderation:
Grapes, Bananas, Pineapple and Watermelon should be consumed in moderation due to their higher concentration of sugars, so it is essential to limit portion sizes.
Dry fruits: Drying fruits concentrates their sugar content, making them a less suitable option for diabetics.
Fruit Juices: These drinks are often lacking in fiber and can lead to rapid spikes in blood sugar levels.
Fruit canned in syrup: Canned fruits are often soaked in sugar syrups, making them unsuitable for diabetics.
With the right approach, diabetics can enjoy the nutritional benefits and natural sweetness of fruits without compromising their health.
Is fruit consumption good if you are on a weight loss journey, due to the fructose it contains?
Fruits are an integral part of the weight loss journey as they help to reduce cravings for sweets and provide natural fruit carbonate in the form of fructose. To maximize its benefits, it is advisable to consume fruits with a high fiber content and low GI, such as apple, guava, pear, pineapple, cherry, strawberry, kiwi and plum.
“The fiber content in fruits also helps you feel fuller for longer. However, it is essential to consume them in adequate portions, with a daily consumption of 400 to 500 grams of fruit being adequate. At one time, a portion of 150 to 200 grams is recommended. longer to digest and slow absorption,” said Dt. Jyoti Khaniojh, Nutrition and Dietetics, Max Super Specialty Hospital, Patparganj.
Which fruits should not be avoided on your weight loss journey?
According to nutritionist Garima Goyal, “Most people think of avoiding bananas on a weight loss journey, considering them high in carbohydrates and calories. Along with carbohydrates, what people forget is that they are fiber-laden complex carbohydrates that not only keep you fuller longer, but also help you lose weight.”
“Also, this fruit is a treasure trove of minerals such as potassium and magnesium, making it a healthy choice in the summer to maintain the body’s electrolyte balance. Plus, they have an average glycemic index ranging between 42-62, so they don’t cause sudden spikes in blood sugar levels. In general, never stop consuming seasonal fruits, as they protect you from all seasonal flu and allergies too,” she added.
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