Which fruit is the best for diabetes?
By
Ayda Page
July 13th 2016
2 minutes read
Type 2 diabetes is a growing health problem. But you can dramatically decrease the symptoms if you just pay attention to your nutrition, and lead an active lifestyle.In 2013 it was estimated than over 380 million people throughout the world had diabetes. Especially in Molokai, it is a huge health concern.
If you have type 2 diabetes then the first step to decrease the symptoms is to lower your sugar intake. But at the same time you need to eat enough nutrients to nourish your body. So what about Molokai's delicious fruits - is it ok to eat papayas and mangos?
First, it is important to choose real fruit. Eating enough fiber plays a major role in managing diabetes. If your diet is high in fiber, it will help your body slow down the absorption of sugar, and this will help control your blood sugar levels. Many fruits contain high quantities of fiber and water. But if the fruit has been processed, for example in fruit juice or canned fruit, then the fiber has been removed. So choose real, whole fruits.
It's also important that you choose fruits with a low glycemic index. This means that they won't have such a high effect on your blood sugar (although of course they will still affect it, so be careful with your portion size). Some examples of great low glycemic index fruits include apples, avocados (yes, avocado is a fruit!), apple bananas, strawberries, blueberries, cherries, oranges, nectarines, peaches, plums, pears, kiwi and grapefruit.
Make sure you avoid, or limit the amount you eat of fruits with a high glycemic index. These include dates, watermelon, and figs. Unfortunately this also includes mangos, and to a lesser extent, papayas.
So the answer is definitely yes! Eating fruit is a great way to satisfy your hunger, and at the same time give your body nourishing and nutrient rich food. You just need to be careful which fruits you choose, and how much you eat.
I think the best advice to follow, whether you have diabetes or not, is from Michael Pollan:
"Eat real food, not too much, mostly plants.
