In this video, the presenter discusses fruits that people with diabetes should avoid. They explain that the glycemic index of food plays a crucial role in managing blood sugar levels, with low glycemic index foods preferred. Fruits with lower glycemic index, such as jamun (Indian Blackberry), berries, apples, oranges, and peaches, are recommended for individuals with diabetes due to their fiber content and antioxidants. However, fruits high in sugar content like mangoes, bananas, grapes, chus, and custard apple should be consumed in moderation or avoided. Portion control, choosing whole fruits over juices, and regular blood sugar monitoring are advised. Individualized dietary recommendations should be sought from healthcare professionals.
Key Insights:
- Over half a billion people globally suffer from diabetes, which is becoming a common problem due to sedentary lifestyles and stress.
- Controlling diabetes involves paying attention to the glycemic index of foods – foods with a lower glycemic index are preferred as they cause a slower increase in blood sugar.
- Fruits with a lower glycemic index that are suitable for diabetics include jamun (Indian Blackberry), berries, apples, oranges, and peaches.
- Jamun, berries, and apples offer various health benefits, including managing blood sugar levels, reducing inflammation, and improving heart health.
- Oranges are rich in vitamin C and antioxidants, which have anti-inflammatory properties and may help reduce oxidative stress associated with diabetes.
- Peaches are a good source of dietary fiber, which slows down the absorption of carbohydrates and aids in blood sugar control.
- Fruits that diabetics should avoid due to their higher glycemic index and sugar content include mangoes, bananas, grapes, chikus, and custard apple.
- It is important for individuals with diabetes to focus on portion control, choose whole fruits over juices, and regularly monitor their blood sugar levels.
- Personal tolerance to specific fruits may vary, so consulting a healthcare professional or registered dietitian is advisable for personalized dietary recommendations.
Transcript
Namaskar! Globally, more than half a billion people suffer from diabetes. Diabetes is becoming a common problem all across the world, mainly because of our sedentary lifestyle and stressful life. To control diabetes, food plays a very crucial role. Today, we are going to see fruits that one must avoid in this condition.
People with diabetes often consider the glycemic index of food to help manage their blood sugar levels. The glycemic index measures how quickly a food raises blood sugar. Foods with a low glycemic index are generally preferred for people who suffer from diabetes as they cause a slower and more gradual increase in blood sugar.
Fruits with lower glycemic index:
1. Jamun: Jamun, also known as Indian Blackberry, may have potential anti-diabetic effects due to its low glycemic index and the presence of bioactive compounds that may help manage blood sugar levels. However, individuals with diabetes should consume it in moderation as part of a balanced diet.
2. Berries: Examples include strawberry, blueberry, and raspberry. Berries are low in carbohydrates and high in fiber, which helps slow down the absorption of sugar. Incorporating berries into a diet can also help in weight management, which is important for managing diabetes. Berries are low in calories and high in fiber, making them a satisfying and nutritious snack option that can help control appetite and prevent overeating.
3. Apple: Apples contain fiber and are a good choice for managing blood sugar levels. They are also a good source of antioxidants, including flavonoids and vitamin C, which have been associated with various health benefits, including reducing inflammation, improving heart health, and potentially reducing the risk of complications associated with diabetes.
4. Oranges: Oranges are rich in vitamin C and other antioxidants, such as flavonoids and phytonutrients. These compounds have anti-inflammatory properties and may help reduce oxidative stress, which is associated with diabetes and its complications. Oranges can be a healthy choice for people with diabetes when consumed in moderation.
5. Peaches: Peaches are a good source of dietary fibers, including soluble fibers. Fibers help slow down the digestion and absorption of carbohydrates, which can prevent a rapid spike in blood sugar levels after meals. This can contribute to better blood sugar control and overall glycemic management in individuals with diabetes.
Now, let’s see fruits one must avoid to control diabetes. These are foods with a higher glycemic index:
1. Mangoes: Mangoes are naturally high in sugar, particularly fructose. Consuming foods high in sugar can lead to a spike in blood sugar levels, which can be challenging to manage for individuals who suffer from diabetes. So, moderation is the key. You might even come across claims that mangoes are good for diabetics, but I always say anything in moderation according to your body is always good.
2. Bananas: Bananas have a relatively high glycemic index, which means they can cause a rapid increase in blood sugar levels after consumption. This can be a problem for individuals who have diabetes. Those who need to manage their blood sugar levels carefully are advised to eat bananas in limited quantities.
Similarly, grapes, chus, and custard apples are also fruits that one must avoid to manage diabetes. These fruits are also high in glycemic index and sugar content. It’s crucial for individuals who have diabetes to focus on portion control, choose whole fruits over fruit juices, and monitor their blood sugar levels regularly.
Additionally, personal tolerance to specific fruits can vary, so it’s advisable to consult a healthcare professional or a registered dietician for personalized dietary recommendations based on individual health needs and preferences.
Namaskar!
