Should diabetics eat fresh fruits? The truth be told, this is an old argument, but, I am still not convinced that we understand the truth. I just could not see myself not consuming fruits. I really love fruits and I love them more than I like vegetables. I could eat a rich variety of fruits on a daily basis.
I am sure you can imagine how I felt to see the various articles saying fruits are not recommended for those of us diagnosed with diabetes. Yes, there are a lot of people who say we should be cautious about how we combine fruits and diabetes.
The Journey with Fruits
The journey started in 2016 when I made a decision to rid my life of diabetes and so I mustered up the courage to self-experiment with foods as I tested my blood sugar and paid keen attention to my blood pressure and cholesterol. Fruits and diabetes, could this be a disaster for diabetics?
Later I will share with you discoveries from my self-experiments, but, please allow me to share some information from other articles on said matter, including research findings.
Results from a Study
The Diabetes Times shared results from a study. Please see below for a synopsis of the article posted:
- The research was done by a team from Oxford University.
- More than 500, 000 people were included in the study.
- The study lasted seven (7) years.
- The participants were from 10 different areas in China.
- The participants who ate fruits on a daily basis were 12 percent less likely to develop type 2 diabetes.
- People who already had diabetes were included in the studies. They too were in a better position when they consumed fruits for a few days per week.
- The study concluded that if we consume more fruits on a weekly basis, then we will reduce the risk of diabetes and her complications.
- The restriction placed on the consumption of fruits by diabetics should not be encouraged. “Fresh fruit has many health benefits and it’s a myth that people with diabetes should not eat it. The type of sugar in whole fruit is different to the added sugar we should avoid…We know that a balanced diet is beneficial for overall health and preventing type 2 diabetes (2017, The Diabetes Times).”
For more information, please click on the links below:
The Fruit Journey Continued and the Results are….
Like I stated above, the thought of not eating fruits for me was frightening. I love fruits, all types of fruits, all colors, and texture, and I could eat fruits all day long.
In May 2016 I started to research and self-experiment and with that came the question, “Am I diabetic because of the fruits I was eating?” I started my journey to find the answer.
I will spare you the detail and jump to the discoveries:
- Fruits were not the issue. As long as I ate a diet rich in fresh fruits, vegetables, seeds, nuts, beans and peas (plant-based), my blood pressure, and blood sugar readings edged closer to the normal range.
- Processed foods were the issue. I deliberately consumed junk foods some days with and without fruits and on the days when I did not eat any fruits, I saw higher blood sugar readings, had vision issues and more pain from my tendinitis issue.
- I have freer bowel movements when I eat a lot of fruits for the day. The fruits seem to have a greater impact in this department than the vegetables.
- I lose weight easier when I consume fruits, even mangoes. But this is also accomplished because I generally eat fewer carbs now on a weekly basis. My blood sugar readings are great even when I consume mangoes, as long as I eat whole foods. Click and read about using mangoes to control diabetes.
Sharing is Caring
I dedicated this website to share my experiences with using a lifestyle change to effectively combat diabetes. To date, I am more hopeful on a daily basis. It is great to be losing weight and having a more normal blood pressure and blood sugar most days.
Please be encouraged and do further readings to confirm that diabetes is not a death sentence and that we can change our diagnosis in time. May God richly bless you as you continue the struggle to be diabetic-free.
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