Fruit: The Big Sugar Controversy
Fruit gets a bad rap because it contains sugar (aka fructose). I have interviewed many health experts that recommend totally eliminating fruit from the diet. They believe that fruit creates a sugar overload that causes inflammation that contributes to disease. In my opinion, that’s taking things way too far. Fruit is an important part of the diet. Yes, it is true that fruit contains sugar, but so do vegetables.
One cup of sweet potatoes contains 6 grams of sugar yet it’s the perfect food option for diabetics. One stalk of broccoli contains 2.6 grams of sugar. The reason eating sweet potatoes and broccoli wont spike your blood sugar is because they contain a lot fiber which buffers out the sugar content. When deciding which fruit to eat, it’s important to look at the glycemic index (GI). A glycemic index measures how the fruit you eat will affect your blood sugar levels. The best way to keep your blood sugar in balance is to eat fruits that have higher fiber content and a lower GI.
Instead of reaching for grapes and bananas, opt for fruits high in fiber that have a lower GI, like apples and blueberries. Even though these fruits are still high in sugar (blueberries have a whopping 15 grams of sugar per cup!), because of their fiber content, the natural fruit sugar is released slowly into the body and won’t cause any unhealthy sugar spikes. In spite of their high sugar content, research published in the American Journal of Clinical Nutrition, shows blueberries can actually help normalize blood sugar levels and reduce your risk of diabetes by 23 percent.
What about the most commonly eaten fruit in the world, the apple? How can this fruit, which is loaded with sugar, be attached to the claim, “An apple a day keeps the doctor away”? Because an apple is chock full of antioxidants, vitamins and minerals and contains lots of fiber. This fiber, called pectin, buffers out the apple’s fructose, keeping you from having an insulin spike.
People who eat five or more apples per week are less likely to develop diabetes than those who don’t eat apples. However, you should never peel apples because most of that sugar buffering fiber comes from the skin.
Eat More High-Fiber Foods
Foods that are high in fiber are wonderful at helping to keep blood sugar levels balanced and eliminating spikes. Fiber also helps reduce insulin resistance and can decrease the risk of developing diabetes. Here are some great fiber rich foods to help keep your blood sugar in check:
Beans
Eating legumes such as beans, chickpeas, and lentils offer a great source of fiber and have been shown to improve blood glucose levels. Research published by the University of Kentucky, found that people with Type 1 diabetes were able to reduce insulin use by up to 38% by eating beans. They are rich in fiber, protein, minerals, vitamins, and antioxidants, yet low in fat and cholesterol free. Worried about getting gas? Lentils, black-eyed peas, lima beans, white beans, and chickpeas are less gas producing than kidney beans and black beans.
Whole Grains
Unlike many ready-to-eat cereals, which have too many simple carbohydrates, or sugar, and low fiber content from processed grains, whole grains are low in sugar and high in complex carbohydrates and fiber, making them ideal for helping to keep your blood sugar in check. Research published by the American Diabetes Association in 2014 showed, eating whole grains decreases insulin resistance and increases the function of insulin-producing beta cells. Some great options include: Barley, buckwheat, brown rice, bulgur, oatmeal, whole oats, quinoa, 100% whole wheat bread and wild rice.