Can Diabetes eat Fruits? Can Diabetes eat Banana?
by Kevin Seow YF, Certified in Diet and Nutrition and Raw Food Whether you are Prediabetes, type 1 diabetes or type 2 diabetes, the common question is: Can Diabetes eat fruits? We often get the question can Diabetes eat banana since it’s a popular fruit, sits on the top tier of the fruit kingdom for calories and sugar and it is Acai’s best buddy in an Acai bowl.
The conception is that diabetes need to avoid sugar hence anything with sugar should be avoided but what is badly misunderstood is that natural sugar (fructose) from fruits is different from refined sugar and processed/packaged food sugar.
Whole fruits sugar (Fructose) is not the same as refined/processed sugar
Whole Fruit Sugar vs Processed Sugar Our body metabolises whole fruits sugar (fructose) and processed sugar very differently. When we eat a whole fruit, what comes together as a package with the fruit sugar (fructose) includes the water, antioxidant, vitamins, nutrients, enzymes, and fibre, whereas processed sugar and its end products are devoid of the above, hence the result of the same amount of whole fruits sugar (fructose) and refined/processed sugar has a vastly different impact on our insulin resistance and blood sugar, with the former leading us to health and weight loss while the latter overtime, leads to health issues like diabetes, weight gain and its gang of related chronic illnesses. Diabetics can eat fruits including the sweeter fruits like bananas but of course that doesn’t mean eating with no limits. Eating in moderation of any foods, even the very healthy foods apply as you do not want to develop intolerance or sensitivity to any food plus it’s always advisable to consume a variety of food to give us the different nutrition our body requires.
Antioxidant is good for Diabetics If anything, Diabetics should take even more antioxidant rich fruits to reduce acidity, inflammation and free radicals in the body, especially those who have been on a heavy meat and refined sugar/carbs diet their whole life. There’s many good options of zero/low sugar fruits for a start if you are uncomfortable eg Lemons, Avocados, Kiwis and the different berries like raspberry, blackberry and Acai berry which has zero sugar and extremely rich in antioxidant, high in healthy essential fatty acid and dietary fibre amongst other nutrients and minerals unique to the Amazonian soil. For those who wants to find out more in depth on the topic of diabetes, there’s a good resource (link at the end of the article) for you to explore, Master Diabetes by Cyrus Khambatta, PhD Nutritional Biochemistry and Robby Barbaro where both of them had Type 1 diabetes and their platform has helped many reverse their prediabetes, type 2 diabetes and type 1 to gain back control of their condition on a plant-based diet (and yes, they advocate eating lots of fruits which Diabetics thought they couldn’t eat at all)
Diabetes a global silent killer “The global annual healthcare expenditure on diabetes was over US$700 billion (S$961 billion) in 2017. Today, almost half a million of Singaporeans are already living with the disease.” - Mr Tharman Shanmugaratnam, Senior Minister, Singapore “In Singapore, an average of about 1,200 diabetics undergo amputations every year with one in nine Singaporeans has diabetes, while three in 10 over the age of 60 have diabetes.” - Mr Lee Hsien Loong, Prime Minister, Singapore
Today it’s not hard to know of someone suffering from diabetes whether it’s in your family, distant families or someone you know. Unfortunately, a relative of mine just passed away late last year from diabetes complications leading to other critical breakdowns in the body.
The Real Enemy to Diabetes In our world today with no lack of food and variety 24/7, refined and processed food is the real enemy that comes to us in all sorts of delicious flavours, forms and textures to lead us away from real food which can feed us well and lead us to health and happiness.
Start your day right Start your day right by having a healthy breakfast prepared from only fresh and wholesome ingredients (NO processed food, NO processed sugar). Smoothies from fruits and vegetables, Acai Bowls are quick and easy to prepare, healthy and delicious options too.
Sharing is caring
The next time you know of someone diabetic and shuns away from fruits and vegetables because of this misconception, share this article with them to develop a better understanding on the subject. We need to develop the confidence “Whole Foods Can Heal Us” and not be led through the route of no return with insulin jabs and drugs.
Resource for further reading on the subject