FRUITS

[ramana42]

Watch this interesting video.

youtube.com/watch?v=iGogtod...(Not working as expected?)

[namaha Administrator]

Educative !

1. How fruits like banana, Mango, apple can raise your blood glucose level !

2. How blood glucose could spike after 30 mnts of eating high sugar fruits !

3. 2 hours waiting for PP seems erroneous.

But this is only on high GI fruits such as Mango, Apple & Banana.

There are many healthy fruits such as Avocado, all berry' s such as blueberry,Strawberry, Mulberry....cherry etc which are low GI fruits and should be taken in small portions daily to get all the anti-oxidants , polyphenols, phyto nutrients that our body needs. This helps stabilising and sustaining Nitric oxide in side arteries which is beneficial for Gut health/ microbiota, CV health, normalising BP, and reducing overall body inflammation.

[ramana42 Volunteer in reply to namaha]

I avoid all the three fruits shown in the video.I stick to papaya,orange and musk melon. Occasionally,two pieces of mango,because,as you know,we Indians have a weakness for mangoes.

One point made out in the video was that high intake of fruits causes spike in the insulin levels for a long time and that is not good.I wish there is some discussion on that point.

[namaha Administrator in reply to ramana42]

Dear Ramana

Banana , Apple & Mango as shown in your video are not the only culprits for blood glucose spikes, even your papaya , Orange and musk melon are high on Glycemic index. It is ok once a while to have a small portion of the fruits. But it can not be a regular habit and in large portion !

These fruits are full of Mono- Saccharides and Di-saccharides which are nothing but Glucose , Fructose & Sucrose, which could result in blood glucose spikes.

We avoid normal Grocery Sugar because it spikes our blood glucose. We don't even add half a teaspoonful of sugar in our tea, fearing spikes.

Sugar is mainly Sucrose , which is a Disaccharide containing one molecule of Glucose and one molecule of fructose which are responsible for spikes. Sugar also comes from a plant called sugar cane plant.

So why blame only sugar and why not the fruits which contain the same molecules? All are nature's Candy and though these fruits may contain micronutrients , Anti-oxidants/ vitamin C, phyto nutrients, polyphenols , Bioflavonoids, we need to be selective. Choose the ones which have low GI score and most importantly keep the portion size small to have the Overall glycemic load under control.

[Praveen55 Moderator in reply to namaha]

Fruits are occasional treats for diabetics except avocados. Berries also in moderation.

All GI numbers are applicable for non-diabetic people. The Low GI number is too high for a diabetic.

[namaha Administrator in reply to Praveen55]

Agree. For example Orange/ Apple

have a GI of 39- 40 and are classified as Low GI fruits (below 50 considered low GI)

But fora Diabetic, Low GI is one which could be less than 20. And as per this perhaps few would qualify for low GI Fruits which can be eaten raw: Avocado, cherry tomato, Grape fruit, Some Berry's in moderation , Capsicum, cucumber!

[Praveen55 Moderator in reply to namaha]

Non-starchy vegetables are fine - they have net carb between 1 and 5 gm per 100 gm and have fibre. If we choose variety of vegetables and have them enough, they should be able to meet the needs of vitamins and minerals.

I think it is up to the individual's conditions which should dictate how much fruits one should consume. Let Glucometer be the best guide.

I know many people with T2D can eat more fruits without high spikes in BS. It all depends on the metabolic health of the person.

[makarim in reply to Praveen55]

Really y

[makarim in reply to makarim]

Really true.

[sandybrown]

Excellent experiment!

THe question is how many members will come back with positive comments?

We need a list of fruits that can be taken by type 2 person.

If we are on HbA1C monitoring do we need to do daily tests?

[Praveen55 Moderator]

It is always the net carb which counts when it comes to rise in blood sugar. It does not matter if it comes from a slice of bread or a fruit. Diabetics have to limit net carb according to their tolerance levels. Anything in excess will give undesirable rise in blood sugar.

[sandybrown in reply to Praveen55]

Is there a table or chart for net carb?

[Praveen55 Moderator in reply to sandybrown]

Net carb = total carb - dietary fibre.

Most food labels show carb/net carb and fibre. You can easily find this info by googling.

In case of fruits, net carb is same as sugar.