Myth: You Can Catch Diabetes From Someone Else
Diabetes is not a disease you can catch from another person. Type 1 diabetes is thought to result from a combination of genetics and some environmental factors that trigger the disease. Type 2 diabetes results from a combination of genetics and other factors, including extra weight or obesity, not eating a healthy diet, and inactivity.2
How Much Fruit Is Optimal
Though its possible to eat healthy while eating very little or a lot of fruit, the ideal amount lies somewhere in the middle.
The general recommendation for fruit and vegetable intake is at least 400 grams per day, or five servings of 80 grams .
One 80-gram serving is equivalent to a small piece about the size of a tennis ball. For fruits and vegetables that can be measured by the cup, a serving is roughly 1 cup.
This recommendation stems from the fact that eating five servings of fruits and vegetables daily is associated with a lower risk of death from diseases like heart disease, stroke and cancer .
One large analysis of 16 scientific studies found that eating more than five servings per day provided no added benefit .
However, another systematic review of 95 scientific studies found the lowest disease risk at 800 grams, or 10 daily servings .
Keep in mind that these studies looked at both fruits and vegetables. Assuming half of these servings come from fruit, you should consume somewhere between two to five servings of fruit daily.
Recommendations from different health authorities vary slightly, but generally seem to align with the current research.
For example, United States Department of Agriculture guidelines recommend the average adult consume two servings of fruit per day, while the American Heart Association recommends adults eat four to five servings of fruit per day.
What Is The Recommended Quantity Of Fruits
Depending on the total number of carbohydrates that you intend to take as per your condition and your doctors recommendations, the following is the recommended quantity of fruit for you:
- If you are looking forward to maintaining a keto low-carb diet, you should perhaps take in less than 20 grams in a day. You should eat just a few berries in a days time.
- If you are looking forward to maintaining a moderately low-carb diet, you should perhaps take in around 20 grams to 50 grams in a day. This means that you should not eat more than a fruit in a day.
- Finally, if you are looking forward to maintaining a liberal low-carb diet, you should perhaps take in somewhere around 50 grams to 100 grams in a day. This implies that you should not eat more than two to three fruits in a days time.
While the above are the main recommendations for the amount of fruit that you should eat in one day, you should devise an overall meal plan to ensure that you can fit in the carbohydrates you get in fruits to the overall recommended amount of carbohydrates to lower the risk of developing diabetes and the other related complications.
My Blood Sugars Rise Substantially When I Eat Fruit Should I Avoid It
The answer is, probably yes.
If you find your body reacts too much to fruit, making it difficult to keep blood sugar and A1c levels within range, then you are probably better off without it.
Being that there are so many other foods to choose from, living without fruit is entirely doable and still enjoyable.
Fruit Guidelines For People With Diabetes
The right amount of fruit depends on a persons age, sex, and how much exercise they do.
For people who do less than 30 minutes of moderate exercise per day, the United States Department of Agriculture :
- 8 large strawberries
- 1 cup of 100-percent fruit juice
Dried fruit contains more sugar than fresh or frozen fruit. For example, half a cup of dried fruit has an equivalent amount of sugar to 1 cup of fruit in any other form.
People who do more than 30 minutes of moderate exercise per day may be able to eat more fruit than those who do not.
Diabetes causes a persons blood sugar, or glucose, levels to become too high. There are two main types of diabetes.
Type 1 diabetes typically develops in childhood. A person with this type is unable to produce a hormone called . It is usually not possible to prevent this form of diabetes.
Type 2 diabetes is the most common form. It can occur at any age, but it usually develops later in life. In people with type 2 diabetes, the cells do not respond appropriately to insulin. Doctors call this insulin resistance.
Insulin causes sugar to move from the bloodstream into the bodys cells, which use it as an energy source.
When a person eats, their digestive system breaks down carbohydrates into a simple sugar called glucose. If there is not enough insulin in the body, or the cells are not responding correctly to the insulin, sugar can accumulate in the bloodstream and lead to a range of symptoms and health complications.
Myth: If You Have Diabetes You Can Eat As Much Fruit As You Want
Fresh fruit is an important part of a healthy eating plan. Fruits provide as well as essential minerals and vitamins. However, they are a source of carbohydrates and can cause elevated blood glucose if you eat too much of them. Work with a registered dietitian to determine the amount, frequency, and kinds of fruit you should have in your healthy eating plan.3
Fruit Color Is The Key
If youre not sure where to begin, start with color. The more colorful your meal is, the more nutrients it has. A fruits color can tell you what nutrients it contains.
Red fruits. These contain plenty of vitamins A and C, potassium, and . Red fruits include:
Yellow and orange fruits. These are packed with vitamin A, vitamin C, and potassium. Some yellow and orange fruits are:
White fruits. White fruits contain potassium, which promotes heart health. White fruits include:
- White nectarines
- White peaches
Green fruits. Green fruits contain lots of potassium and vitamin K, which are good for blood clotting, vision health, and strong bones. Some Green fruits are:
Blue and purple fruit. The nutrients found in these fruits not only help to prevent cancer, heart disease, and stroke but also promote memory, healthy aging, digestion, and urinary health. Blue and purple fruits include:
The Diabetes Exchange Diet’s List Of Free Foods
Free foods have been an important part of the diabetes exchange list system that helps diabetics eat properly while controlling their blood sugar. Free foods are those foods or drinks that have less than 20 calories per serving and no more than 5 grams of carbohydrate per serving. They are considered free because you may eat them up to three times a day in reasonable amounts without significantly raising your blood sugar.Here is a sampling of the free foods available by category:VegetablesCoffee Tea WaterServing Sizes for SnacksLimit yourself to only two snacks a day. Don’t nosh throughout the day, eat snacks at designated times between meals so that your snack doesn’t spoil your appetite and adds some nutritional value to your daily food intake. See below for the American Diabetes Associations snacks with less than 5 grams of carbohydrate:15 almonds3 celery sticks + 1 tablespoon of peanut butter5 baby carrots5 cherry tomatoes + 1 tablespoon ranch dressing1 hard-boiled egg1 cup cucumber slices + 1 tablespoon ranch dressing¼ cup of fresh blueberries
Best Fruit For Type 2 Diabetes
YES, most people can have these
Per 1/4 cup:
- Lemon juice 4.21 g carbs
- Lime juice 5 g carbs
YES, most people can have these
Per half cup:
- Strawberries Total carbs 5.5 g Net carbs: 4.3 g
- Raspberries Total carbs 7.3 g Net carbs: 3.3 g
- Blackberries Total carbs 6.9 g Net carbs 1.8 g
- Blueberries Total carbs 10.7 g Net carbs: 8.9 g
- Cherries Total carbs 12.3 g Net carbs: 10.4 g
- Grapefruit Total carbs 12.5 g Net carbs 10.6 g
- Cranberries Total carbs 6.7 g Net carbs: 4.2 g do not eat the dried sweetened cranberries, these are around 50 g carbs per half cup.
YES, some people can have these :
- 1 passionfruit Total carbs 4 g Net carbs: 2 g
- Cantaloupe/rockmelon Total carbs 6.5 g Net carbs 5.8 g per half cup
- 1 guava Total carbs 7.8 g Net carbs: 4.8 g
- 1 small fresh fig Total carbs 7.6 g Net carbs: 6.4 g
- 1 small plum Total carbs 7.5 g Net carbs: 6.6 g
- 1 small clementine/ mandarin Total carbs 9 g Net carbs 7.7 g
- 1 kiwifruit Total carbs 10 g Net carbs 7.9 g
- 1 small peach Total carbs 12 g Net carbs: 10 g
NOTE: cantaloupe/rockmelon and kiwifruit are higher GI than other fruits listed.
Some people can tolerate half a small or half a small pear. One whole apple is around 20.58 grams total carbs, 16.9 grams net carbs, which as a whole apple is just too many sugar/carbs at one sitting.
All dried fruit is super high in carbs, meaning it is a no go for diabetes.
BLOOD SUGAR TIP: Eat your fruit with a or fat.
This helps prevent blood sugar spikes, slowing down the uptake of sugars from the fruit.
Myth: If You Have Type 2 Diabetes And Your Doctor Says You Need To Start Using Insulin It Means You Are Not Properly Taking Care Of Your Diabetes
With type 2 diabetes, the body becomes resistant to insulin. Over time, the body produces less and less insulin. Oral medicines can help control blood glucose, but eventually, they may not be enough to keep levels in a healthy range. At this point, insulin is an important tool to get blood glucose to a healthy level.2
How Does Fruit Affect Blood Sugar
Because they have carbohydrates, fruits will raise yourÂ blood sugar. So itâs important to count the carbs you eat and balance them with medicine,Â ,Â and lifestyle choices. If youâre having trouble keeping your blood sugar under control, let your doctor know right away.
One serving of fruit has 15 grams of carbs. But the serving size can be very different depending on the type of fruit. For example, you get 15 grams of carbs from:
- 1/2 mediumÂ Â or banana
- 1 cup blackberries or raspberries
- 3/4 cup blueberries
- 1 1/4 cup whole strawberries
- 1 cup cubed honeydew melon
- 1/8 cup raisins
Carbs arenât the only number to keep in mind. The glycemic index measures how a food affects your blood sugar. Foods that are low on the scale raise it slowly. Those high on the scale raise it quickly.
Eating mostly low-GI foods can help you keep control of your blood sugar. But they may not always be good for you. A candy bar and a cup of brown rice can have the same GI value. Be sure to keep nutrition in mind when choosing what to eat.
A large serving of a low-GI food will usually raise your blood sugar as much as a small amount of a high-GI food. So experts also use glycemic load , a measurement that involves portion size as well as the GI number, to give more details about these effects. For example, an orange has a GI of 52 but a glycemic load of 4.4, which is low. A candy bar with a GI of 55 may have a GL of 22.1, which is high.
Fruits High In Carbohydrates
According to Diabetes UK, the amount of carbs a person eats has the most impact on their blood sugar levels.
If a person is following a low carb diet, they should identify which carbs they are eating that are low in nutrients or unhealthy in other ways and cut those out first. Fresh fruit carries many health benefits, so it may not be first on the list.
This table outlines the carb content in several fruits compared with other high carb foods:
Centers for Disease Control and Prevention state that drinking fruit juice during a meal or on its own quickly raises a persons blood sugar levels.
However, the combination of fiber and simple sugars in fruit slows the absorption of sugar into the blood when a person eats whole fruits.
A 2013 research paper looked at how fruit consumption affects the likelihood that a person will develop type 2 diabetes.
The results showed that people who consumed more whole fruit were less likely to develop the condition. People who drank larger amounts of fruit juice were more likely to develop the condition.
A 2017 study had similar results. The researchers found that fresh fruit consumption reduced a persons risk of developing type 2 diabetes. They also found that people with diabetes who ate fresh fruit regularly had a lower risk of developing cardiovascular conditions or dying.
A person can also include dried fruit in their diet, as long as it was not dried with added sugar.
- packed in its own juices
- no added sugar
What About An Individual With Diabetes
Only eating too much fruit should not be a reason for getting type 2 diabetes. It does not mean that the diabetic patient can consume all the fruits in unlimited quantities . Most fruits have a low to medium glycemic index which would mean they do not raise blood sugars as quickly as other carbohydrate-containing foods. Therefore avoiding fruits that have a high glycemic index would help keep the blood sugars in check for a diabetic .
A person who has prediabetes has blood glucose levels that are high, but not high enough for a diagnosis of type 2 diabetes. However, it may increase the risk of developing it so one must lower their blood glucose levels through diet and exercise.
Relation Between Eating Too Much Fruit And Type 2 Diabetes
As you know, type 2 diabetes is a complex disease and is caused due to various factors. One important cause is the high levels of sugar which increase glucose in your blood. However, the relationship between the sugar from fruits and type 2 diabetes is a complex one. While a few researchers belief that too much of sugar can cause type 2 diabetes, a few others are of the view that the same may not be true completely.
Researchers belief that both simple, as well as complex carbohydrates,breakdown into sugar which in turn, changes the level of blood sugar in your body. Simple carbohydrates are the ones that metabolize quickly because they get digested quickly as opposed to the complex form of the carbohydrates. Hence, when you are someone who is suffering from pre diabetes or want to avoid getting diabetic, you should avoid eating different food items that have simple carbohydrates. Simple carbohydrates are naturally present in a number of food items that we eat on a day to day basis. This is where fruits come into the picture. The fructose present in fruits you eat is, in fact, a form of a simple carbohydrate which might expose you to a greater chance of contracting type 2 diabetes. When taken in more than the recommended quantity, you can not only contract diabetes but also expose yourself to higher risks of getting a heart attack, stroke, amongst other complicated conditions.
Eating Fruit Can Help You Lose Weight
Fruits are high in nutrients and relatively low in , making them a great choice for those looking to lose weight.
Whats more, they are high in water and fiber, which help you feel full.
Because of this, you can typically eat fruit until youre satisfied, without consuming a lot of calories.
In fact, multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over time (
It is also important to note that whole, solid fruit is much more filling than puréed fruit or , which you can typically consume a lot of without feeling full .
Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases (
In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead.
Eating whole fruit may help you consume fewer calories and lose weight over time. However, drinking fruit juice may have the opposite effect.
What Is Gestational Diabetes
A raised blood sugar level above the normal values while you are pregnant is called gestational diabetes. It just means you did not have a raised blood glucose level before being pregnant and the condition was diagnosed after the pregnancy. This usually goes away after the pregnancy is over but in very few cases, it might lead to a life long Type 2 Diabetes.
It usually develops after 24 weeks of pregnancy. Normally gestational is quite symptomless except for the few typical symptoms of diabetes like an increased compulsion to urinate, increased thirst and uncontrollable hunger.
Pregnancy itself is tiring but this might just get you tired even more. There is no absolute cause for gestational diabetes but certain factors like prior history of another gestational diabetes, family history, being overweight or having high blood pressure are found to increase the chances of gestational diabetes according to studies.
For the diagnosis of gestational diabetes, a laboratory diagnostic test called OGTT or Oral Glucose Tolerance Test is done. This test is usually done in the 24th to 28th week of your pregnancy. In this test, you would be required to take a blood test in the early morning after 8-10 hours of fasting and then you will be given a glucose drink.
Are You Eating Too Much Fruit
Loading your diet with fruit seems like a no-brainer, right? Your body gets a boost from nutritious superstars like , vitamins, and antioxidants, plus juicy berries might even satisfy your sweet tooth. But that doesn’t mean maintaining a 24/7 fruit free-for-all is good for your health. “Fruit is high in a sugar known as fructose. Even though the sugar is coming from this healthy source, you still have to use moderation,” says Brigitte Zeitlin, MPH, RD, CDN, a dietitian at B-Nutritious.
If you’re panicking because you’ve been devouring fruit salad to your heart’s content, don’t worry. Here’s what you need to know about how much fruit you should really be eating every day.
Why Eating Too Much Fruit Might Impact Your Health
Sugar comes in a few different forms: Glucose, fructose and sucrose. Glucose helps keep all your systems chugging along smoothly. ” break down into glucose, your body’s main source of fuel,” says Beth Warren, MS, RDN, CDN, registered dietitian and author of Living a Real Life with Real Food. Then you have fructose, the only type of sugar found in fruits. It’s metabolized in the liver, as opposed to in the blood stream. Sucrose, more commonly known as table sugar, is simply a combination of both glucose and fructose.
How Much Fruit Should You Eat?
The Best Fruit for You
Do I Need to Worry About Fructose Intolerance?
More from Life by DailyBurn:
Should I Stop Eating Fruit When Pregnant
In short, definitely not! Eating a well balanced whole food diet is an important part of getting adequate nutrition. As mentioned above, fruit contains fibre, vitamins, antioxidants and more.
This study didnt find simply consuming fruit increased the risk of GD, it found large quantities increased the risk. It also found fruits with a moderate to high glycemic index were associated with a higher risk of GD. Citrus and tropical fruits tend to have a higher GI.
Consuming the recommended amount of fruit, which is about 1.5-2 cups per day, is beneficial for most people and shouldnt increase the risk of GD. Consuming more than that may not always be a risk factor if youre active and have an otherwise healthy diet. If you consume protein and low GI foods, avoid processed carbohydrates, this can help keep blood sugar levels stable.
Myth: If You Have Diabetes You Should Not Exercise
Getting regular physical activity is one of the most important things you can do if you have diabetes. Exercise has many benefits that are important in type 2 diabetes management, like controlling weight, lower blood pressure, and lowering harmful cholesterol levels. Plus, exercise lowers blood glucose levels and helps your body better respond to insulin. Even moderate exercise, like 30 minutes of brisk walking or a similar activity 5 days a week, can have major benefits.5
Aim For Two Cups Worth Of Fruit Per Day
According to Bellatti, two to three servings of fruit per day is a healthy goal for most people. Bruning had similar advice and suggested about two cups’ worth of fruit per day. With this amount, you can benefit from the nutrients found in fruit particularly the important antioxidants and phytonutrients that are exclusively found in fruits without over eating.
At any rate, Bellatti said it’s smart to think about nutrition in more holistic terms anyway: Eating a wide variety of foods, including fruits, vegetables, beans, whole grains, nuts, and seeds, is often the best way to ensure your nutritional needs are met. He also recommends , in which people subsist almost entirely on fruit, noting that there is zero scientific evidence in favor of it. Instead, a varied diet based in a variety of whole foods is the ideal for most people.
Yes, it is possible to overdo it on the fruit, especially if you’re attached to your juicer or blender. For the most part, however, whole, fresh fruit is a healthful component of any diet, as long as it is enjoyed in some amount of moderation.
Is It Possible To Eat Too Much Fruit
Its been established that fruit is good for you, but can too much be harmful? First of all, when eating whole fruit, its rather difficult to eat too much. This is because fruits are very high in water and fiber, which makes them incredibly filling to the point where you will likely feel full after just one piece.
Because of this, it is very difficult to eat large amounts of fruit every day. In fact, fewer than 1 in 10 Americans meet the minimum daily fruit recommendation .
Even though eating large amounts of fruit each day is very unlikely, a few studies have examined the effects of eating 20 servings each day.
In one study, 10 people ate 20 servings of fruit per day for two weeks and experienced no adverse effects .
In a slightly larger study, 17 people ate 20 servings of fruit per day for several months with no adverse effects .
In fact, researchers even found possible health benefits. Although these studies are small, they provide reason to believe that fruit is safe to eat in any amount.
At the end of the day, if you eat fruit until you feel full, it is almost impossible to eat too much. Nevertheless, its important to note that fruit should ideally be consumed as part of a well-balanced diet that includes a variety of other whole foods.
For the average person, fruit is safe in almost any amount. Unless you have an intolerance or are following a very low-carb or ketogenic diet, there really is no reason to limit your intake.
Can You Eat Too Much Fruit Dietitians Answer
The simple answer is, yep. “Yes, its possible to eat too much of any foodincluding fruit, although excess fruit intake is rarely an issue for most people,” says Malkani. “Risks associated with excess fruit intake include stomach discomfort, diarrhea, bloating, heartburn, and potential nutrient deficiencies if excess fruit is replacing other important nutrients in the diet.”
“Its possible to eat too much of any foodincluding fruit, although excess fruit intake is rarely an issue for most people.” Malina Malkani, RDN
Also, from an absorption standpoint, Shena Jaramillo, RD, notes that it’s important to remember that your body can only take in so much of the goodness of fruit in one sitting. “It’s great to get a variety of fruits daily, but once our bodies acquire the essential nutrients they need from it, there really is not a benefit to having more,” she says. Instead, focus on making your two cups of fruit as colorful as possible, then move onto your other favorite foods.
Both dietitians note that those with diabetes and elevated blood sugar levels should consult a registered dietitian or their physician if they feel unsure about how much fruit is appropriate for their diets, since they have to be more mindful than others about any kind of sugar consumption. As always, it can’t hurt to ask!