Fruits - Serving Size Matters

It is common myth that people with high blood sugar should avoid eating fruits with high sugar content.  Some fruits are more sweeter than others but it does not mean that you should not eat them if you are at risk of diabetes or have diabetes. Blood sugar levels are affected by amount of carbohydrate and not by the source of carbohydrate or whether it is sugar or starch.

One serving of fruit should provide 15 grams of carbohydrate. So whatever fruit you chose as long as the serving size of fruit provides 15 grams of carbohydrates, the effect on the blood sugar is same.

Examples of servings of fruit that has 15 grams of carbohydrates 

• 1 small banana or 1/2 medium sized
• 1 small apple with skin (4 oz)
• 1 small orange 
• 1 small or 1/2 fresh large pear or 1/2 cup canned
• 1/3 slice of melon or 1 cup cubed (11 oz)
• 1 slice or 1 1/4 cup cubed watermelon
• 15 -17 grapes (3 oz)
• 3/4 cup cubed pineapple
• 1/2 cup fruit cocktail
• 1/2 cup frozen fruits

For complete list refer Fruit Exchange List for Diabetes 

Although fresh fruits are optimal choice,  all forms of fruits - fresh, frozen, canned, dried and 100% juice, counts towards your daily recommendations and helps you to keep healthy all year round.  

Remember this guidelines to include fruits in you daily diet

• Chose fresh fruits whenever you can as it is full of fiber and more fulfilling as compare to fruit juice
• When choosing fruits "think variety", "think color". It provides broad range of nutrients. Try rainbow of fruit salad by mixing different color fruits.  
• When using canned fruit check the label and chose one that says "no added sugar" or "unsweetened" or "light" or fruits that are canned in their own juice.
• Avoid the fruits that are canned in syrup. If you have to use it than drain and rinse the fruit with water to wash away excess sugar
• Dried fruits tends to have high sugar content so use it in moderation
• Frozen fruits also provides same health benefits as fresh. Chose  the ones that are not frozen in syrup

Enjoy Fruitful day!

Pre-Diabetes & Diabetes

This week I received following question from the foodpicker.org

What is the difference between Pre-Diabetes and Type 2 Diabetes? Could you tell me the diagnostic criteria for both as well as the treatment? 

Center of Disease Control (CDC) 2011 Diabetes statistics shows that almost 26 million Americans have diabetes and an estimated 79 million adults have Pre-diabetes. 

Pre-diabetes is a condition with blood sugar higher than normal but not high enough to be diagnosed as diabetes.  It may be related to too little insulin being produced or decreased response to insulin by the body. People diagnosed with pre-diabetes have a higher risk of developing diabetes in the future. Studies have shown that most people with pre-diabetes develops diabetes within 10 years

DIAGNOSIS

Two tests are used to diagnose or confirm pre-diabetes. The blood sugar levels a -  

1. Fasting Blood Glucose Test (FGT) - overnight fasting blood glucose
2. Oral Glucose Tolerance Test (OGTT) - 2hr after oral glucose administration

Source: American Diabetes Association

According to recent criteria, a normal fasting blood glucose level is 100mg/dl. Pre-diabetes is diagnosed or confirmed when

• Following FGT if your fasting blood glucose levels are elevated (100-125 mg/dl), also known as Impaired fasting glucose (IFG). 
• Following OGTT, if blood glucose levels are elevated (140-199 mg/dl), also known as Impaired glucose tolerance (IGT). 

People with blood sugar levels above 126 mg/dl (fasting glucose) and/or 200 mg/dl (2-hr oral glucose tolerance) are diagnosed as having diabetes  

TREATMENT

According to Diabetes Prevention Program (DPP), people with prediabetes can prevent  or delay the development of type 2 diabetes by making life style changes. Most of the people with pre-diabetes are overweight. Losing and maintaining weight loss of 5-10% can delay or prevent the risk of developing type 2 diabetes. Healthy eating combined with increase physical activity can help you to achieve weight loss. For weight loss tips visit Pre-diabetes and Weight Loss


RESOURCES: 

Making Healthy Food Choices

American Diabetes Association

National Institute of Diabetes and Digestive and Kidney Diseases 
CDC Diabetes Fact Sheet 

An ounce of prevention is worth a pound of cure ~ Ben Franklin