Diabetics do not need to give up fruit and sweets. The important thing is to choose the most suitable ones and in the right quantities.Diabetes sufferers are essential to follow a personalized diet in relation to their physical constitution, sex, age and lifestyle.
What to eat if you have diabetes
The diabetic will have to choose a balanced diet that includes all the nutrients necessary for the health of the body but paying attention to two things: the load of carbohydrates and the amount of simple sugars taken during the day which affect the increase in blood sugar .
In general, according to experts, the daily amount of carbohydrates tolerated by diabetics is between 130 and 300 g / day (45-60% of the total kcal), preferably from complex carbohydrates and dietary fibers such as legumes, vegetables, whole grains and fruit.
However – contrary to what many think – fruit and sweets , although they contain high doses of carbohydrates, they can be eaten being careful of the quantities, the quality and the type of sugar contained.
Fruit for diabetics and quantities
A portion of fruit, to be tolerated by diabetics, must contain 15 grams of carbohydrates . Some types, however, contain high quantities of sugar such that it is more difficult to insert them into the diet without exceeding the total limit of allowed daily carbohydrates.
The secret is to select those fruits that contain less fructose and more fiber , as the lower the glycemic peak that will be reached during digestion.
The recommended portions of fruit for diabetics are:
- half a medium banana ;
- 3/4 cup (124 grams) of diced pineapple ;
- half a cup (83 grams) of diced mango ;
- 1 cup and 1/4 (190 grams) of diced watermelon ;
- 1 cup and 1/4 of whole strawberries .
But you can eat a lot more, starting from blueberries, peaches, apricots but also apples, pears, oranges , because all foods rich in antioxidants, vitamins and fibers that are characterized by a low glycemic index (GI).
Desserts for diabetics
Another good news: you don’t have to give up sweets . If consumed in moderation and following the right precautions, even diabetics can eat sweets. For example, a slice of cherry tart (using a cup that counts 78 calories and 19 grams of carbohydrates as a portion) at the end of the meal once a week is quite tolerated by diabetics. In fact, the already full stomach absorbs sugars more slowly avoiding glycemic peaks.
There are also many types of desserts that can also be prepared without sugar, perhaps using wholemeal flours and adding a portion of coconut or almond flour to add a sweet taste, without increasing the calories too much such as biscuits, plum-cakes and semifreddi alla fruit. Even sugar-free dark chocolate can be a good tasty end of meal, with no added sugar.
Beware, however, of prepackaged products which, being highly processed, may contain added sugars and increase blood glucose.