this question cannot be answered with out conditions .

first find out how many calories you are supposed to eat per day .

say you are on 1600 calories per day .

this depends on your weight ,gender and type of work you do, etc ref. my discussion 1-

[ Discussion 1

Then have a look at the Harvard eating plate .

hsph.harvard.edu/nutritions...

this picture u need only just keep in mind roughly. it is so simple to remember. No calculations

It is very easy to remember also .any one diabetic or healthy must see it once!!

The left half of the plate is fruits and vegetables , out of which some, one third is fruits.

That means you can take some 16 percent of the total plate ,from fruits .

returning to 1600 calories we settled on , it is 250 calories then.[16 percent of 1600]

That will make it 60 grams of fruit daily roughly .[ deviding by 4, because sugars are 4 calories per gram]

If you are going to take 3 meals and 3snacks per day then it is 10 grams per eating[60 by 6]

Take plum as a low gi fruit . which contains 20 percent carbs [? Suppose it is 20%]

Then u can eat 50 grams of plum per sitting. The average weight of a plum is 80 grams. Thus you can eat two thirds of a plum only[ for a snack , leaving other fruits for other times .]

Ignore glycemic load if you have already settled on a plum. Because we have already taken into account, considered, its sugar content as 20 percent[?].[ gl = gi into available carbs per serving devided by 100]

These calculations should not baffle you from understanding the plate because once we just habituate with the so called food exchange, carb counting is nothing ..

even primary school arithmetic is just sufficient. That is why I said earlier , we in India do not have the first things first.

Where the westerners have everything, diabetes education programs, science, technology, medicine computers, rockets…. - instead of lamenting , to catch up with them is the right political philosophy.

are we going to share our wealth here in India with the poorer people in India? no. so they are also not going to do it. in my college days I took democratic socialism and great Nehru as my roll model. But the tragic predicament we all know. Nehru and [me to] we are deleted into the dust bin of world history!!

Do you know in one of my former responses, I had claimed by rough mental works ,that a south Indian vegetarian was eating 80 percent carbs in his diet , yet I never heard of diabetes in my village,

that was done by roughly manipulating in mind the food calories exchange. Here is a saying in Kerala , ‘sit down to eat slowly, we can eat a palm tree as well’.

That means a diabetic has to learn , unlike in other disease. in my opinion most people over eat , and take the wrong food, and are unable to control bs level. Truly in some people,however carefully u control food , medicine , bs level fluctuate , obesity and hypoglycemia crops in . but they are few only.

God luck

### 5 Replies

• Correction

1]

‘That will make it 60 grams of fruit daily roughly.”

This should be read as 60 grams fruit carbo hydrates.

2]instead of 20 percent of carbs in a plum , take it as 10 percent only ie, it is 8 grams carbs in an average plum [ an average plum being 80 grams , ]

3] if you can approximate 8 to 10 then you can eat a plum as fruit contribution in the 6 times regimen as agreed for a diabetic, the three meals and three snacks..

A better option probably is to remove the fruits from snacks and add it to the meals , thus you can eat two plums or its equivalent fruit with a meal as the fruits contribution..

It can be seen that these calculations may be difficult for a moment, but once it is done carefully, it all becomes very easy. Notice how easily I shifted the one plum from the three snacks and added to the meals and said ‘instead of a plum any equivalent fruit can be used,’

This food exchange if we can just grasp then this carbohydrate counting is not a torture.

I will once again give the proportions conceived in the usda food plate or the Harvard plate.

Easy to remember:

the left side of the plate :30 vegitables ,20 fruits

rght side half of the plate from grains and proteins almost equally. Thus 4 numbers only to remember :30,20-25,25.total 100.

Most vegitables and nonvegitables are

In cooked form at the dining table has a water equivalent density. Exception- deep fried items like

This water equivalent density I mentioned only to remember that we can ignore weight and just remember roughly the volume of the food .

These things will not work in a small percentage of diabetics for whom a stricter regimen has to be followed.

Can anybody tell what percentage of persons can live with out any side effects and live on just taking a few pills and restricted food?i think 80 percent!

And my former claim diabetes is not much of a disease and one can live upto 70 and for the next 10 years some insulin!!many of them tell me, “why so much of knowledge for a diabetic- I have no problem ,I am taking the docs pills regularly”

But for those who cannot control overweight ,other measures are needed. lchf, bariatric surgery etc

Good luck

• Correction

1]

‘That will make it 60 grams of fruit daily roughly.”

This should be read as 60 grams fruit carbo hydrates.

2]instead of 20 percent of carbs in a plum , take it as 10 percent only ie, it is 8 grams carbs in an average plum [ an average plum being 80 grams , ]

3] if you can approximate 8 to 10 then you can eat a plum as fruit contribution in the 6 times regimen as agreed for a diabetic, the three meals and three snacks..

A better option probably is to remove the fruits from snacks and add it to the meals , thus you can eat two plums or its equivalent fruit with a meal as the fruits contribution..

It can be seen that these calculations may be difficult for a moment, but once it is done carefully, it all becomes very easy. Notice how easily I shifted the one plum from the three snacks and added to the meals and said ‘instead of a plum any equivalent fruit can be used,’

This food exchange if we can just grasp then this carbohydrate counting is not a torture.

I will once again give the proportions conceived in the usda food plate or the Harvard plate.

Easy to remember:

the left side of the plate :30 vegitables ,20 fruits

rght side half of the plate from grains and proteins almost equally. Thus 4 numbers only to remember :30,20-25,25.total 100.

Most vegitables and nonvegitables are

In cooked form at the dining table has a water equivalent density. Exception- deep fried items like

This water equivalent density I mentioned only to remember that we can ignore weight and just remember roughly the volume of the food .

These things will not work in a small percentage of diabetics for whom a stricter regimen has to be followed.

Can anybody tell what percentage of persons can live with out any side effects and live on just taking a few pills and restricted food?i think 80 percent!

And my former claim diabetes is not much of a disease and one can live upto 70 and for the next 10 years some insulin!!many of them tell me, “why so much of knowledge for a diabetic- I have no problem ,I am taking the docs pills regularly”

But for those who cannot control overweight ,other measures are needed. lchf, bariatric surgery etc

Good luck

• Many years ago my doctor had advised that 100 gm of fruits can be consumed excluding banana, cheekoo, pineapple,custard apple, mango.

...........before internet and www in the nineties , for a piece of medical knowledge we had no other go, but a text book of medicine, then the hypertext linking came up which made anyone to learn anything, not only medicine.

hypertext is that blue color highlighting- instant professor.

most doctors in india follow a book called harrison . but these books carry knowledge some ten years old.edition ,printing reaching india and so on.

that doctor may not have been up-to date as well .your degree of diabetes has to be considered .the only way out is ask another doctor.

if you are a healthy man or near diabetic,why bother?

just click on the Harvard link i gave above, u get a food plate.20 percent of total food is fruits .

in the foods itself select lower the gi value better.

those fruits your doc told you are of high gi values.correct advice.

but the 100 gram is has to be tailored individually as in my discussion 1 and the food plate.

by the way are you taking insulin,?

the 100 grams, if from 10 percent carb fruits, you get only 2 percent as against the 20 percent the food plate recomends for a healthy man. your response to the medicine ,bs values , all these things count in a docs telling it .

my dicussion is mostly suits the type2 and healthy person. the food plate is regardless of diabetes.

in smaller quantities you can eat them also.

one tip i can give . before the fruit is fully ripe if you can eat it ,it is likely that its gi will be low.

many people do not know this. becoming ripe only, the process converts the complex poly sacharides to monos like glucose.

more over fructose have a lower value of gi.

incidently- glucose is 100 but cane sugar is 63 fructose , more sweeter , it is only gi 2 3-

in other words we should not be misled to sweetness and assessment of gi.but the degree of ripening somehow ,is correct, it looks.this of course is my personal suggestion.

good luck

• Thanks for your response. I am indeed type 2 and take insulin at B'fast ( 12 units Novorapid) and 24 units of In Glargin at 10 pm. I consume about 100 gms of Papaya with B'fast round the year(almost). I have a OK control with Hb1 of 7 to 7.25 ( done quarterly)Pre ripe stage fruit consumption is a good suggestion. Thanks. I will also review the suggested Harvard website.