Question: Should I avoid sweet fruits?

I have heard that you shouldn't eat sweet fruits such as chikoo or mangoes if you have diabetes. Is this true?



Answer  from Carol Willett, R.D.
It is a common myth that if you have diabetes you shouldn't eat certain foods because they are "too sweet." Some fruits do contain more sugar than others, but that doesn't mean you shouldn't eat them if you have diabetes. The total amount of carbohydrates affects blood sugar levels more than does the source of carbohydrates or whether the source is a starch or sugar.
One serving of fruit should contain 15 grams of carbohydrates. The size of the serving depends on the carbohydrate content of the fruit. The advantage of eating a low-carbohydrate fruit is that you can consume a larger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same.

The following fruit servings contain about 15 grams of carbohydrates:

■1/2 medium banana
■1/2 cup (83 grams) cubed mango
■1 1/4 cup (190 grams) cubed watermelon
■1 1/4 cup (180 grams) whole strawberries
■1/3 cup (80 grams) sapodilla (chikoo)
■3/4 cup (124 grams) cubed pineapple

http://www.mayoclinic.com/health/diabetes/AN01691

Type 2 Diabetes - Are Apples Really the Best Fruit For Diabetics?

Are Apples Really the Best Fruit For Diabetics?

People with type 2 diabetes always want to know if fruit is OK for diabetics to eat. Unfortunately, newly diagnosed type 2 diabetics need to absorb so much information that this simple question becomes impossible for them to answer. On top of that, there is a lot of information on the internet about fruit and diabetes that's downright false.

Fortunately, there are quite a few types of fruits that have excellent benefits for people with type 2 diabetes. Among them are citrus fruits, such as oranges and grapefruits, all type of berries... strawberries, blueberries, raspberries, blackberries, cherries, and apples. Even bananas can fall into the good fruit category, although they tend to have a little more sugar than some fruits.

Apples: The Perfect Fruit For Diabetics?

As long as you monitor your blood sugar levels and don't overdo it with too many servings of fruit, you can enjoy nutrients, such as vitamins, minerals, antioxidants and fiber in lots of fruits. Let's take a look at the apple as it might just be the the perfect fruit for diabetics.

Apples are so good for diabetics that research done on people with pre-diabetes found that apples could even keep people from developing diabetes. In the twenty-four hours after "apple consumption", pre-diabetes symptoms were fewer. It seems that an apple a day can really be as good at keeping the doctor away as the old saying says it is.

Apples Are Loaded With Fiber:

Apples are an excellent source of dietary fiber. Eating one medium-size apple has the same effect as eating a bowl of bran cereal. In fact, just one apple contains 20% of the daily recommendation for fiber. Because an apple has so much fiber, it is good at controlling blood sugars by releasing them more slowly into the blood. This can give you energy over the long-term and not the quick spike of glucose given by a lot of other fruits and juices.

Studies have shown that apples can reduce the risk of some cancers and heart disease, and they can reduce inflammation in those people who have joint diseases. Apples are excellent for digestive health and have a positive effect on your colon. In addition, one of the brightest research findings is that apples are full of antioxidants.

Apples contain antioxidants:

Antioxidants get rid of free radicals... substances which cause cell damage and lead to elevated blood sugar levels. The antioxidants in apples are known as phytochemicals, and include an extra-special flavonoid called quercetin. Quercetin has been shown to prevent cancer and it's benefits for many other diseases are now being researched. It has promising-looking benefits for Parkinson's Disease and Alzheimer's Disease. If you ate one apple (with skin), approximately 100 grams, you would receive equal antioxidant benefits to taking 1500 grams of vitamin C.

Not only do they cut your risk of acquiring type 2 diabetes, apples help get rid of the plaque which builds up in your blood vessels causing blockages and heart disease.

Maybe the expression "an apple a day keeps the doctor away" should be changed to "two apples a day will keep type 2 diabetes away".

 

Type 2 Diabetes and Obesity

http://www.healthtree.com/articles/obesity/effects/diabetes/

Obesity causes diabetes, or more specifically, increases the risk of type 2 diabetes. Type 2 diabetes occurs when the body develops a resistance to insulin, a substance that allows blood sugar, or glucose, to enter cells, where the glucose is converted into energy. Type 2 diabetes impairs the transfer of blood glucose into the cells, causing excessively high blood sugar levels.

Children and Type 2 Diabetes
Type 2 diabetes was once known as "adult onset diabetes" because the disease was rare before adulthood. Childhood obesity statistics don't currently include numbers for childhood diabetes and obesity, but rates of childhood type 2 diabetes appear to be rising.

Type 2 Diabetes Complications
Type 2 diabetes and obesity cause serious health complications. According to the Centers for Disease Control and Prevention's National Diabetes Fact Sheet (2005), the risk of the following increase among diabetics:
Amputations: Nerve damage causing impaired sensations in the extremities increases the risk of amputation in diabetics.
Blindness: Diabetes causes 12,000 to 24,000 cases of blindness annually.
Heart disease: Rates of heart disease are two to four times higher in diabetic adults than in their non-diabetic counterparts.
Hypertension: 73 percent of diabetics have high blood pressure, as well.
Kidney disease: 44 percent of new kidney failure cases are attributed to diabetes.
Nerve damage: Up to 70 percent of people with diabetes develop some degree of nervous system damage.
Periodontal disease: One-third of people with diabetes experience severe gum disease.
Stroke: The risk of stroke in diabetics is two to four times higher than those without diabetes.
Several complications of type 2 diabetes are also possible side effects of obesity, including heart disease, hypertension and stroke.
A combination of diabetes and obesity increases the risk of these shared complications to higher levels than obesity or diabetes alone.
Type 2 Diabetes Symptoms
Overweight or obese individuals should be able to identify symptoms of type 2 diabetes, such as:
Blurred vision
Fatigue
Frequent infections
Frequent urination
Increased hunger
Increased thirst
Patches of darkened skin, usually around the armpit and neck
Slow-healing sores

Weight loss.
Preventing Type 2 Diabetes
Many potential side effects of obesity can be avoided by losing weight, and diabetes is no exception. Although weight loss won't make you immune to diabetes, it will reduce your risk of developing this condition. For those already diagnosed with obesity and diabetes, losing weight may reduce diabetes symptoms.
Regular exercise and a diet high in whole grains, fruits and vegetables will also reduce the risk of diabetes. The combination of diabetes and obesity is a dangerous one, which can also be avoided.

Resources
Center for Disease Control and Prevention. (2005). National diabetes fact sheet. Retrieved June 3, 2010, from http://www.cdc.gov/diabetes/pubs/pdf/ndfs_2005.pdf.
Mayo Clinic. (2010). Type 2 diabetes in children. Retrieved June 3, 2010, from http://www.mayoclinic.com/health/type-2-diabetes-in-children/DS00946.
U.S. National Library of Medicine. (2010). Type 2 diabetes. Retrieved June 3, 2010, from http://www.nlm.nih.gov/medlineplus/ency/article/000313.htm.

The Best Herbs and Supplements for Diabetes - From Reader's Digest

Herb Garden

These 10 have shown promise in lowering blood sugar, boosting insulin sensitivity and reducing high blood pressure and cholesterol.
Can herbs or supplements help you control your diabetes? These 10 have shown some promise in lowering blood sugar, boosting insulin sensitivity, reducing high blood pressure and cholesterol, and more. Talk to you doctor before adding any new pill to your regimen, especially if it has the potential to lower your blood sugar. You may need to check your blood sugar more often and possibly have your doctor adjust your medication dosage. If you don’t see results after a month or two, stop wasting your money.
1. Gymnema Sylvestre
Main use: Lowering blood sugar
Typical dosage: 200 to 250 milligrams twice daily.
This plant's Hindi name translates as "sugar destroyer," and the plant is said to reduce the ability to detect sweetness. It’s regarded as one of the most powerful herbs for blood-sugar control. It may work by boosting the activity of enzymes that help cells use glucose or by stimulating the production of insulin. Though it hasn’t been studied extensively, it's not known to cause serious side effects.
2. Bitter Melon
Main use: Lowering blood sugar
Typical dosage: 50 to 100 milliliters (approximately 3 to 6 tablespoons) of the juice daily.
The aptly named bitter melon is thought to help cells use glucose more effectively and block sugar absorption in the intestine. When Philippine researchers had men and women take bitter melon in capsule form for three months, they had slight, but consistently, lower blood sugar than those taking a placebo. Gastrointestinal problems are possible side effects.
3. Magnesium
Main use: Lowering blood sugar
Typical dosage: 250 to 350 milligrams once a day.
Magnesium deficiency is not uncommon in people with diabetes, and it can worsen high blood sugar and insulin resistance. Some studies suggest that supplementing with magnesium may improve insulin function and lower blood sugar levels, but other studies have shown no benefit. Have your doctor check you for deficiency before supplementing with magnesium.
4. Prickly Pear Cactus
Main use: Lowering blood sugar
Typical dosage: If you eat it as a food, aim for 1⁄2 cup of cooked cactus fruit a day. Otherwise, follow label directions. The ripe fruit of this cactus has been shown in some small studies to lower blood sugar levels. You may be able to find the fruit in your grocery store, but if not, look for it as a juice or powder at health food stores. Researchers speculate that the fruit may possibly lower blood sugar because it contains components that work similarly to insulin. The fruit is also high in fiber.
5. Gamma-Linolenic Acid
Main use: Easing nerve pain
Typical dosage: 270 to 540 milligrams once a day.
Gamma-linolenic acid, or GLA, is a fatty acid found in evening primrose oil. Some research suggests that people with diabetes have lower than optimal levels of GLA, and studies have found that the supplement can reduce and prevent nerve pain associated with diabetes.
6. Chromium
Main use: Lowering blood sugar
Typical dosage: 200 micrograms once daily.
This trace mineral is thought to enhance the action of insulin as well as being involved in carbohydrate, fat, and protein metabolism. Some research shows that it helps normalize blood sugar -- but only in people who are deficient in chromium.
7. Bilberry
Main use: Protecting the eyes and nerves
Typical dosage: 80 to 120 milligrams two times per day of standardized bilberry extract.
This relative of the blueberry contains powerful antioxidants in its fruit and leaves. These antioxidants, called anthocyanidins, seem to help prevent damage to tiny blood vessels that can result in nerve pain and retinopathy (damage to the eye’s retina). Animal studies have also suggested that bilberry may lower blood sugar.
8. Alpha-Lipoic Acid
Main uses: Easing nerve pain, lowering blood sugar
Typical dosage: 600 to 800 milligrams a day.
Called ALA for short, this vitamin-like substance neutralizes many types of free radicals. A build-up of free radicals, caused in part by high blood sugar, can lead to nerve damage and other problems. ALA may also help muscle cells take up blood sugar. In a German study, a team of scientists had 40 adults take either an ALA supplement or a placebo. At the end of the four-week study, the ALA group had improved their insulin sensitivity 27 percent. The placebo group showed no improvement. Other studies have shown a decrease in nerve pain, numbness, and burning.
9. Fenugreek
Main use: Lowering blood sugar
Typical dosage: 5 to 30 grams with each meal or 15 to 90 grams with one meal per day.
These seeds, used in Indian cooking, have been found to lower blood sugar, increase insulin sensitivity, and reduce high cholesterol, according to several animal and human studies. The effect may be partly due to the seeds' high fiber content. The seeds also contain an amino acid that appears to boost the release of insulin. In one of the largest studies on fenugreek, 60 people who took 25 grams daily showed significant improvements in blood sugar control and post-meal spikes.
10. Ginseng
Main use: Lowering blood sugar
Typical dosage: 1 to 3 grams a day in capsule or tablet form, or 3 to 5 milliliters of tincture three times a day.
Known for its immune-boosting and disease-fighting benefits, this Chinese herb has several positive diabetes studies behind it. Researchers have found that ginseng slows carbohydrate absorption; increases cells' ability to use glucose; and increases insulin secretion from the pancreas. A team from the University of Toronto has repeatedly demonstrated that ginseng capsules lower blood glucose 15 to 20 percent compared to placebo pills.

As a diabetic, what kinds of foods can I eat?

From http://www.familydoctor.org/
In general, at each meal you may have 2 to 5 choices (or up to 60 grams) of carbohydrates, 1 choice of protein and a certain amount of fat. Talk to your doctor or dietitian for specific advice.
Carbohydrates. Carbohydrates are found in fruits, vegetables, beans, dairy foods and starchy foods such as breads. Try to have fresh fruits rather than canned fruits (unless they are packed in water or their own juice), fruit juices or dried fruit. You may eat fresh vegetables and frozen or canned vegetables. Condiments such as nonfat mayonnaise, ketchup and mustard are also carbohydrates.
Protein. Protein is found in meat, poultry, fish, dairy products, beans and some vegetables. Try to eat poultry and fish more often than red meat. Don't eat poultry skin, and trim extra fat from all meat. Choose nonfat or reduced-fat options when you eat dairy, such as cheeses and yogurts.
Fat. Butter, margarine, lard and oils add fat to food. Fat is also in many dairy and meat products. Try to avoid fried foods, mayonnaise-based dishes (unless they are made with fat-free mayo), egg yolks, bacon and high-fat dairy products. Your doctor or dietitian will tell you how many grams of fat you may eat each day. When eating fat-free versions of foods (such as mayonnaise and butter), check the label to see how many grams of carbohydrates they contain. Keep in mind that these products often have added sugar.