Fruit and diabetes: do you think this combination is difficult to manage? Don’t worry, even if some types of fruit contain more sugar than others – bananas, pineapples, grapes, figs – none should be included in the food blacklist.
Rather, the golden rule is always one: vary the diet as much as possible and consequently also the fruit to bring to the table to keep the glycemic peak at bay.
«For those suffering from diabetes, a maximum of one or two portions of fruit per day equal to about 100-150 grams is recommended, for example, three apricots, a peach, an apple, a not too large slice of watermelon, a banana or two slices of melon», comments Dr. Alice Cancellato, nutritionist at the birth center of the San Raffaele hospital in Milan. Be careful, however, not to always choose the same fruit, even if it is our favorite: the gold standard is to change.
Better whole
The advice is to eat the whole fruit and not in the form of extracts or juices, because with these methods of preparation, even if vitamins and mineral salts are not dispersed, a good quantity of fiber is lost, essential for the person with diabetes, as allows a slow absorption of sugars in the blood. «Without forgetting that chewing is essential to increase the sense of satiety», continues Cancellato. The reason? When you chew, particular signals are sent to the brain which in turn sends satiety hormones into circulation.
The right moment
It is also advisable not to eat fruit alone, but preferably at the end of a meal, in association with therapy, or combine it with dried fruit or a square of 80% dark chocolate, because the good fats and fiber of these foods lower the glycemic load.
Seasonality
Seasonal fruit contains fewer pesticides (for example they are not added for a long conservation of the goods during transport). Not only. When a fruit or vegetable grows and ripens in the open air and not in a greenhouse, it develops more beneficial substances such as antioxidants, vitamins and trace elements, which make it resist outdoors and are useful for our body. Last but not least: respecting the rhythm of nature also helps the environment.
2023-06-07 15:10:41
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