If you have either type 1 or type 2 diabetes, it is not necessary to avoid fruit and vegetables. Diabetes UK states you should aim for a healthy, balanced diet, incorporating all the food groups. However, upon your diagnosis, you may have to make changes to reduce the amount of carbohydrates and sugar that make up your diet. Let’s delve further into what and how much fruit you should eat as a diabetic.
What Is Considered A Balanced Diet?
A balanced diet means eating all food groups in the right proportions and getting the recommended daily amounts of what your body requires. The Eatwell Guide shows a breakdown of the different groups including fruit and veg, starchy foods (carbohydrates), protein, dairy products and more.
The NHS gives detailed recommendations on which food groups and the recommended amounts should be given, for example:
- Consume 5 fruit and veg per day
- Drink 8 glasses of water per day
- Cut down on sugar intake
- Opt for lean cuts of meat and cut down on red or processed meat
- Opt for lower fat & sugar dairy products
Find out how to include more fruit and veg in your diet.
Why Is Fruit Beneficial?
Fruit contains vital nutrients that contribute to a balanced diet, including vitamins, minerals, antioxidants and fibre. They are low in saturated fats and salt and despite a common misconception that they are high in sugar, it’s not processed or added sugar contents.
As some fruits contain vital vitamins, such as vitamin C, they can help with boosting your immune system to help your body reduce symptoms and fight off common illnesses such as colds and flu. In the long term, fruit has anti-inflammatory benefits which can help protect against chronic illness such as:
- Heart Disease
- Strokes
- Certain cancers
- High blood pressure (hypertension)
- Type 2 diabetes
- Obesity
See more about the benefits of healthy food.
Why Is There A Myth That Fruit Is Bad For Diabetics?
There is a common myth and misconception that fruit has high levels of sugar and is too sweet, which is why those with diabetes should avoid it. It is thought that fruit will affect a person’s blood sugar too much, however, this is not always the case. Diabetes UK states that most fruits have a low to medium glycaemic index and therefore, won’t spike blood glucose levels. When looking at your fruit intake, you should do the following:
- Look at portion sizes: Eating too much fruit or too much in one portion may have too much carbohydrate content. Balancing the food groups is key.
- Review other foods: The majority of the time, fruit isn’t the issue for causing blood sugar spikes. Keep track of other foods.
- Fruit juices: Whilst you don’t need to eliminate these from your diet, keep these to a minimum – particularly if you are drinking the juice with a meal with carbohydrates or sugars.
- Dried Fruit: You should check the label to look at the contents. Sometimes dried fruit can contain added sugars, which should be avoided.
Can Fruit Contribute To Type 2 Diabetes?
Generally, no. As mentioned, fruit generally has a higher sugar content – however, as part of a balanced diet, fruit is more beneficial for you. Long-term at the recommended amount, it can actually be a contributing factor to reducing the type 2 diabetic risk. A portion is typically what can fit in the palm of your hand but there sometimes is additional portion help on packaging (if it is not loose fruit and veg).
Which Fruits Should You Avoid With Diabetes?
As we have explored in the article, fruit should be eaten with a balanced diet. There are no particular fruits you should avoid. Medical News Today states the following may have higher sugar content, including:
- General: watermelon, pineapple and overly ripe bananas
- Dried Fruit: apricots, dates, pineapple and raisins
It is important to look for any labels on the packaging that suggest the product contains added sugars. Otherwise, eating any fruits as part of a balanced diet and portion control is great for your body’s nutritional health.
Are Fruit Guidelines Different For Type 1 & Type 2 Diabetes?
No, there are no typical differences on the guidelines of eating fruit and vegetables for either type 1 or type diabetes. It is important to control blood sugar when living with diabetes, so the same guidance can apply to both. For individual advice, please speak to your GP or health practitioner, as Diabetes management is key and may differ depending on your individual needs.
Fully Customisable Fruit Boxes With Marvellous Greens & Beans
If you are looking to vary your fruit intake in your diet or eat the recommended amounts for your diet, here at Marvellous Greens & Beans, we offer fully customisable fruit boxes. Take advantage of UK-wide, flexible deliveries and only put in your box the fruits you wish to purchase – there are no set contents! If you have any questions, please get in touch with our friendly customer service teams or call us on 0203 633 9822.
