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Posts Tagged ‘fruit’

Here is a question I recently received from FOODPICKER.org:

I was diagnosed as having pre-diabetes earlier this year.  Since then I have completely changed my eating habits and become a vegetarian.  I’ve lost weight but want to lose more.  Can you tell me which fruits have a high sugar content?  I am wondering about apples, raisins, bananas, and strawberries.  I already know I need to avoid orange juice. Thanks for your help!

Answer:   Congratulations!  It seems like the changes you have made are a step in the right direction!  Fruit is in essential part of your diet and can be a great addition to meals and snacks.  Below are some tips to help you with your daily fruit selection :

  • Choose whole pieces of fruit first to maximize the vitamin, mineral and fiber content – 1 whole piece of fruit (i.e. apple, banana, pear, peach, orange) is equivalent to 15 grams carbohydrate
  • Watch your portion size of dried fruit –  1/4 cup of raisins, cran-raisins or other dried fruit contain roughly 30 grams of carbohydrate
  • Limit fruit juices to no more than 1x/day – 1/2 cup apple, grapefruit, orange, pineapple juice or 1/3 cup cranberry, grape, prune juice is equivalent to 15 grams carbohydrate
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Here is a question I recently received from FOODPICKER.org:

I have heard I should avoid fruit juice since I have diabetes.  What about vegetable juices?  Can I have tomato juice and other vegetable juices?

Answer:  In general, fresh, frozen and dried fruits and vegetables are a better choice compared to drinking a juice beverage.  Vegetable juices do contain less carbohydrates than fruit juices, however also contain less fiber and more sodium.  Fruit juices will raise your blood sugar very quickly compared to a whole piece of fruit, and lack the fiber that whole fruit has.  Typically, a ‘choice’ or item in the list below has roughly 15 grams of carbohydrates, 0 grams of protein, 0 grams of fat and 60 calories.

  • 1/2 cup black beans
  • 1/2 cup corn, peas or potatoes
  • 1/2 cup cooked vegetables (carrots, broccoli, zucchini, cabbage)
  • 1 cup raw vegetables or salad greens
  • 1 small apple, banana or orange
  • 1/2 cup applesauce
  • 1/2 cup or 12 small cherries
  • 1/2 cup apple, orange,  tomato juice and other vegetable juices
  • 1/3 cup grape or prune juice

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Here is a question I recently received from FOODPICKER.org

I found out I have pre-diabetes.  I’m very confused and don’t know what I should do to treat it.  My friend told me to avoid all fruits.  Could you help me with how to treat my new diagnosis and if it’s ok to eat fruit?

Answer:  Pre-diabetes is when blood sugar levels are elevated, but not quite high enough to be diagnosed as type 2 diabetes.  Individuals diagnosed with pre-diabetes are more likely to be diagnosed with type 2 diabetes in the future if  lifestyle modifications are not made.  These changes usually include dietary changes to consume consistent amount of carbohydrates, reduce the amount of fat and calories, increase physical  activity and weight loss (if overweight).

Before you become too confused or stressed  with how to treat this new diagnosis,  speak with your healthcare provider to determine which treatment method would be best for you.

In terms of avoiding fruit, this is NOT necessary!!!!!  Fruit is an important component of a well balanced diet as they are a rich source of many vitamins, minerals, antioxidants and fiber.  However, fruits are considered a carbohydrate source which means they will raise your blood sugar. You will want to watch your portion size and plan accordingly.  Try to choose whole fruits instead of canned or fruit juices to maximize the health benefits.

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Here is a question I recently received from FOODPICKER.org

I have type 2 diabetes.  I’m kind of addicted to jawbreaker candy (especially fireballs).  How harmful is it to eat these candies and what alternatives should I try… Is fruit a good alternative?

Answer:  When comparing jawbreaker candies, including fireballs, to fruit, than fruit would be a better choice.  Both of these items contain carbohydrates, but fruit also contains vitamins, minerals and fiber that are not found in hard candies.  A medium piece of fruit contains about 15 grams carbohydrate per piece, whereas a piece of jawbreaker type candy contains roughly 10-15 grams carbohydrates.  Both of these foods will raise your blood sugar so it is important to watch your portion size.  If you find that on occasion you still need a piece of candy or sweet item to satisfy a sweet tooth, try sugar-free varieties of gums, candies, and gelatin.

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Here is a question I recently received from FOODPICKER.org

I have pre-diabetes and am trying to lose weight.  How many servings of fruit and veggies should I have each day?

Answer: If you have pre-diabetes, you can and should do something about it. Studies from the American Diabetes Association have shown that a reduction in 5-10% of your body weight can prevent or delay the onset of type 2 diabetes by up to 58% .  In addition, participating in some type of modest physical activity for 30 minutes daily can reduce your risk of cardiovascular disease and some cancers, strengthen your bones and muscles, and improve your mental health and mood.

In terms of fruit and veggie consumption, I would recommend a minimum of 5 servings daily.  An easy way to incorporate these is a fruit for breakfast, a fruit and veggie for lunch, and a fruit and veggie for supper.  Eating 5 of these each day will not only help you lose weight, but will also provide your body with essential nutrients it needs.  Below are some additional tips related to fruit and veggies in your diet:

  • Choose whole fruits rather than fruit juices.  Juices do not make us feel full, are full of calories, and rise blood sugars quickly.
  • Fresh or frozen are generally better. If  choosing canned fruits such as pineapple or peaches, look for ones in light syrup.  If choosing canned veggies, drain the water and rinse to remove excess sodium.
  • Limit starchy vegetables like peas, corn, and potatoes.  Choose non-starchy vegetables like broccoli, carrots, cauliflower, lettuce, etc. These non-starchy veggies are lower in calories and carbohydrates, meaning your blood sugars will remain lower.  In addition, they are a rich source of fiber keeping you full longer.

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