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What fruits can a diabetic eat?

Fruits are often listed as unsuitable for diabetics because of a mixture of simplification and lack of rigour. Fruits are a group of foods that are popularly associated with high glycemic levels but this is not always true. There are many types of fruits and although some have a glycemic index that is indeed high (such as dates), there are others (such as mango or tangerine) that are not. Rather than radically prohibiting fruit consumption for diabetics, the key is to identify which fruits a type 2 diabetic can eat and which are best avoided.

Fruits and Diabetes

Fruits for diabetics have always been a source of controversy and that is why we have decided to write this post in our blog to knock down some clichés on the subject. Generally speaking, it is still surprising to see a diabetic eating fruit, although the reality is that the consumption of the right fruits by diabetics can help them control their ailment.

Before going into detail, it is important to emphasize that fruits are very important to keep us healthy: they provide a lot of vitamins, minerals, antioxidants and fiber to our organism. That is why it is not a good idea to dispense with such an important food group as fruit, simply because fruit is popularly banned for diabetes.

Sugar is the enemy

Diabetes is one of the most common diseases of the 21st century. When we talk about diabetes we immediately think of injections and syringes of insulin but fortunately, a large number of diabetics have access to other less invasive ways of controlling the disease. One question we regularly face is can diabetes be controlled by food alone, and is the diabetes diet that controls sugar levels suitable for everyone with the disease? The first thing to clarify, before answering this type of question, is that there are two types of diabetics (type 1 and type 2 diabetes), with very different connotations for each case.

People with diabetes are chronically ill (that is, they suffer from their disease for life), but this does not mean that they cannot improve their habits to control the disease and reduce the risks associated with it. A diabetic’s blood has very high sugar levels and that is why it is common to find lists of forbidden foods for diabetics in which foods with high sugar levels are always completely forbidden. Obviously, these lists include all kinds of sweets and processed products, also soft drinks, sugary drinks and frozen foods. In this sense, the consensus is total and we at RAW Superdrink support it. However, there is a group of foods that, due to their characteristics with respect to sugar, generates quite a lot of controversy, we are talking about fruits. Whether or not fruits are suitable foods for diabetics is a very recurrent debate about which we want to shed a little more light.

How does diet affect diabetes?

A diabetic does not produce insulin normally. Insulin is a hormone whose functions include the “metabolization” of glucose (of sugar, so to speak) in our body. To sum up and speaking clearly, insulin is what gets the sugar that reaches our body to be transformed into energy. If this hormone fails, the sugar “builds up” (that’s why we used to say that the blood sugar levels of diabetics are so high).

Lemon & lima

Mandarine & mango

Strawberry & mint

Blueberry & Acai

Fruits with less sugar

Obviously food plays a more than important role in the lives of diabetics. High sugar intake can be catastrophic in your case, causing everything from extremely serious blood vessel failure to severe eye problems). ) Usually, forbidden foods for diabetes are similar to forbidden foods for cholesterol but in the case of fruit it is advisable to stop and make a special mention. In general, there are fruits for diabetics and others that it is better not to consume (or at least, not to do so in a habitual or exaggerated way). Logically, fruits with less sugar are those that a diabetic can consume in his day-to-day life with total tranquillity (always speaking in a very general way) but, before continuing, it is important to point out at this point the differences between the two types of diabetes.

lower-sugar fruits

Can the two types of diabetes be treated the same?

We have already said that there are two types of diabetes, with very different causes. Type 1 diabetes has a genetic origin and usually appears in childhood. It has nothing to do with our behaviour because it is a genetic fault that makes our body unable to generate insulin in a normal way. However, type 2 diabetes (which is a real epidemic in Western societies) is directly associated with unhealthy living habits and usually appears in adults, usually in people over 40. The prevention of this diabetes (which is directly associated with overweight and obesity) requires a healthy lifestyle. According to the WHO, sugar has become public enemy number one and soft drinks and other highly sugary artificial beverages directly influence the spread of this epidemic.

Mangoes, strawberries, tangerines are suitable fruits for diabetics

Type 2 diabetics have less difficulty managing their disease through diet alone. In some cases this is not possible, but in others it is. The key is to control the glycemic index of fruits and adapt your diet to this reality. Returning to the fruits that a diabetic can consume, we have to emphasize that low sugar fruits such as mango, strawberries, tangerines or red fruits are perfect to be incorporated into the diet of diabetics.

It should be borne in mind that fruit consumption is much more than just a question of taste. Fruits are a group of key foods, which provide us with many essential nutrients, from vitamins and antioxidants to minerals such as sodium or potassium, which are rare in other foods and essential for the proper functioning of our body. Fruit consumption is key to preventing diseases linked to the immune system and improving the quality of our blood. In the most extreme cases, diseases such as scurvy appear (in this case due to lack of vitamin C, so common in citrus fruits, such as tangerines, lemons and the benefits of oranges).

what fruits a diabetic can eat

Raw Superdrink is a diabetic-friendly drink

Raw Superdrink is a source of all kinds of nutrients linked to this food group (fruits), extremely low in sugar and calories. For all these reasons, Raw is a drink that is highly recommended for all ages and all people, including those with this disease. Our product is totally organic and natural, does not use added sugars and is made only with products of vegetable origin and super-fruits of low glycemic index. All these reasons mean that we can recommend it with complete peace of mind to diabetics, coeliacs and vegans alike.

If you are a diabetic and haven’t already tried it, take a look at our website and choose your favourite flavour – we recommend the tangerine and mango flavour!

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