This episode we go over fruits! May seem simple, but for some people with diabetes, figuring out the portions and how much is actually healthy may be a challenge. This episode we go over various topics from fructose in fruits to the recommended portion size of durian and what actually happens when you eat too much fructose.
4.55 min Fructose in Fruits and incorporating fruits in meal plan for a diabetic
6.25 min Serving size of fruits (the fist guestimation)
12.00 min Recommending types of fruit. Portions of Durian
14.15 min Dried fruits
15:10 min Digesting Fructose and the complications from ingesting high levels of fructose
17.40 min The minimum fruits healthy people should have. Going over the 5 food groups.
21.00 min Organic vs non organic fruits
25.40 min Portion per individual
27.20 min So what about Cereal, unrefined foods?
What is in Fruits?
Fruits will have your natural sugars in the form of Fructose. Fructose is a simple sugar that can be directly absorbed during digestion. When bonded with glucose, it forms sucrose of your “Table Sugar”
Fruits for diabetics
Since fructose is a natural sugar found in fruits, it is actually healthier to consume as a diabetic as it will have other vitamins and minerals and fiber along with it. Having a fruit as a snack in place of other snacks with added sweets will be a healthier choice. However, there can be such a thing as too much fruits as the natural sweetness in the fruit itself still contributes to high blood sugar in diabetics.
Knowing portions of fruits, or any other carbohydrate, will be important.
What is a portion of fruit?
An easy way to eyeball a portion of a fruit is to compare the piece of fruit to a fist. If the fruit is larger than a fist (a big mango or guava), half of the fruit will be one portion. Have at least 3 portions of fruits per day and to have more, exchange a portion of carbohydrates for a portion of fruits.
Fructose gets absorbed and gets metabolized for use entirely in the liver. By metabolizing fructose, the liver will also produce by products such as, triglycerides and LDL-cholesterol. Therefore, consuming high amounts of fructose, like in the case of “high fructose corn syrup,” the excess amount can cause an excess amount of by products in body.
Organic vs Non organic
Organic fruits are those that are free of pesticides in the farming process. There are certain fruits and vegetables that are recommended to be better to consumed “Organic.” Especially, if the fruit is thin-skinned or has a high water content. However, if buying “organic” is not a feasible option, washing the fruits and vegetables thoroughly can help reduce the risk.
Here is a link to a video produced by Mahidol Channel on how to wash fruits and vegetables.
Stay tuned for more topics to be covered concerning nutrition and food trends.