Many people with diabetes come into the offices of dietitians with diet histories devoid of fruits. And many who do eat fruit limit their consumption to apples only. When asked why, they often reply that either they were told to limit their intake because fruits are high in sugar or they claim that they can’t eat fruit as it’s “too sweet” and will raise their blood sugar.
It is too bad that fruit gets a bum rap in the minds of both some patients and some health professionals. Not only does fruit provide big time payoffs in the nutrition department, but it does so with a minimal calorie cost. That’s important for most people with type 2 diabetes and quite a few with type 1 diabetes too.
Many fruits contain appreciable amounts of vitamins A and C as well as potassium, with barely a hint of sodium. In addition to their bevy of healthful vitamins, fruits are a good source of fiber, particularly berries, apples and pears. The soluble fiber in fruit, when eaten in sufficient quantity, can actually contribute to glycemic control by slowing carbohydrate absorption.
In addition, it also prevents the reabsorption of bile acids (the cholesterol-containing detergent that helps digest fat) which can lower cholesterol levels. And fruits contain substances called phytoestrogens that are responsible for a variety of positive metabolic changes.
And let’s face it, there just aren’t that many healthful foods in the diet that provide a sweet taste without piling up the calories.
So even if it’s often difficult to change people’s minds about the value of fruit in the diet, trying is certainly worth the effort. And a new study that appeared in the March 2013 issue of the Nutrition Journal adds a bit more ammunition to the struggle.
The researchers divided 63 people with newly diagnosed type 2 diabetes into two groups. One was told to eat no more than two fruits a day and the other to eat at least two fruits per day. Participants recorded their fruit consumption for three months. Otherwise, each group received the same nutritional advice from registered dietitians including counseling on weight loss. A1Cs, weight and waist circumference was measured at the beginning and end of the study.
The subjects followed their fruit recommendations, as indicated by food records. In results that don’t come as a surprise to most health professionals, the high fruit consumption group did fine. A1Cs weren’t different between the groups, but weight loss and waist circumference favored the high fruit group slightly.
Now the weight loss differences weren’t huge, but that isn’t the point. The point is the high fruit group didn’t fare any worse. Including fruit in the diet at amounts exceeding two servings a day didn’t have an adverse effect on glycemic control.
So, with the soft rays of an August sun gently warming your backyard table, isn’t it a great time to reach for a peach?
Do you include fruit in your diet? Do you think it has a positive or negative effect on your blood glucose?