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Fruits and vegetables are key elements of a healthy, balanced diet, providing essential nutrients like fiber, vitamins, and carbohydrates. However, if you’re concerned about diabetes, you might wonder just how much fruit is safe to consume without risking your blood sugar levels.
Experts suggest that eating a variety of fruits and vegetables is essential for managing diabetes risk. These natural foods are typically low in calories and rich in vitamins and minerals that support overall health. Whether fresh or frozen, fruits and vegetables can be a valuable addition to your daily meals.
While some fruits are higher in carbohydrates, experts agree that including fruits and vegetables in your diet is crucial for overall balance. Diabetes UK recommends consuming five portions of fruit and vegetables daily. This practice not only helps regulate blood sugar levels but also lowers the risk of stroke, heart disease, and certain types of cancer, which individuals with diabetes are more susceptible to.
The health benefits of fruit are well-documented. According to experts, consuming a variety of fruits can significantly reduce the risk of heart disease, stroke, high cholesterol, and diabetes. These insights were shared on the Fast 800 website, which advocates for a healthy lifestyle, including time-restricted eating and a Mediterranean diet, reports Surrey Live.
Dr. Michael Mosley, founder of the Fast 800 website and a respected health expert who passed away last year, was a strong proponent of incorporating healthy foods into daily life. He specifically highlighted the benefits of strawberries, which, he claimed, “can help limit inflammation, manage blood sugars, and reduce the risk of conditions like heart disease, stroke, diabetes, and high cholesterol.”
He also emphasized that strawberries are low in calories, making them a great option on both fasting and non-fasting days. In addition to strawberries, Dr. Mosley recommended pairing them with chopped hazelnuts and pumpkin seeds for an extra boost of healthy fats.
“Pumpkin seeds, in particular, have been shown to improve heart health, fertility, mood, energy levels, and sleep quality,” he said, adding that a drizzle of dark chocolate topping enhances the overall benefits by improving mood and blood flow.
Though there’s no single diet that can prevent diabetes, including more fruits and vegetables in your meals can help maintain a balanced and nutritious diet. For those with concerns about diabetes, it’s advisable to consult with a GP to ensure proper management.
Diabetes.co.uk warns that while fruit is an essential part of a healthy diet, some fruits—particularly bananas and oranges—can cause blood sugar spikes. These fruits have higher sugar content compared to berries, which are lower in sugar and less likely to affect blood sugar levels.
If you have Type 2 diabetes or are at risk, it’s important to monitor your blood sugar levels and consult with your healthcare provider before making significant changes to your diet.
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