Fruit or juice, which is beneficial for diabetics?

Bangla Press Desk:   Caution is very important in choosing food if you have diabetes. Many people are especially hesitant about eating fruit. Are fruits full of natural sweetness safe for diabetics?

According to nutritionists and health experts, choosing the right fruit with the right method can play a helpful role in controlling diabetes. News NDTV.

Why are fruits more beneficial

According to experts, eating whole fruits is safer and more beneficial for diabetics than fruit juice. As a result, along with natural sugars, there is a lot of fiber, water and vegetable nutrients. This fiber slows down the digestion process and reduces the risk of sudden increases in blood sugar levels.

According to nutritionist Rupali Dutta, 'When fruit is eaten whole, its fiber acts as a natural regulator and the sugar is absorbed slowly in the body. As a result, blood glucose balance is maintained.

Why is fruit juice risky

When making juice from fruit, most of the fiber is removed, the natural sugar is concentrated. Due to which this juice is digested very quickly and blood sugar levels can suddenly increase within a short time.

According to nutritionist Rujuta Diwekar, regular fruit juice is not suitable for people with diabetes, PCOD, obesity or heart disease. It can disrupt blood sugar levels and deprives them of the nutrients that are available through chewing.

Feeling full and controlling portion sizes

Eating whole fruit requires chewing, which sends a satiety signal to the brain. This reduces the tendency to overeat other foods.

Dietitian Ananya Verma says that eating a whole fruit makes people feel satisfied, but juice does not give that feeling of satisfaction. This is very important in controlling diabetes.

In special situations, such as when blood sugar suddenly drops too low (hypoglycemia), fruit juice can be used to quickly increase glucose. However, this is for medical reasons, not as a daily habit. One should definitely consult a doctor before adding fruit juice to the regular diet.

Fruits suitable for diabetics

According to renowned nutritionist and macrobiotic health coach Shilpa Arora ND, some fruits with low glycemic index, high fiber and antioxidant content are particularly helpful in controlling diabetes.

The fruits include

Pomegranate: It is rich in antioxidants, which control blood sugar.

Apple: It is rich in fiber when eaten with the peel.

Berries (blueberries, strawberries): The fruits are absorbed slowly, due to which the risk of sugar spikes is reduced.

Guava: Low GI (glycemic index, which increases blood sugar levels slowly) and high in fiber.

Cherries: It helps in insulin secretion.

Orange: Helps reduce the speed of sugar absorption. Contains a lot of vitamin 'C'.

Papaya and watermelon: There are considerable benefits when eaten in moderation.

According to experts, eating whole fruits is the safest and healthiest way to stay healthy if you have diabetes. It is possible to stay healthy by including appropriate fruits in your diet in moderation rather than making fruit juice a regular habit.

Warning: The above information has been described according to expert information. It is not a substitute for medical advice. Before making any changes to your diabetes-related diet, always consult a doctor or specialist.

BP/TD