It is highly refreshing to have a glass of fresh and cold fruit juice, especially when the weather is hot. Meanwhile, as a diabetic patient, it is not the type of luxury you can afford. Despite the popularity of fruit juice, the negative aspects of it exposes diabetic patients to high risks.
Are you aware that drinking fruit juice can boost your diabetic risk by 21 percent? Recent research by Harvard School of Public Health has revealed that drinking fruit juice increases the blood sugar levels as a result of the glycemic index in the juices.
What is Glycemic Index?
This is the carbohydrate level ranking in our food and its effect on blood sugar. You might disagree that a fruit juice does not contain the same amount of nutrients a whole fruit does, but you may be ignorant of the fact that when you blend the fruits, the fiber contents become destroyed as well as the phytochemicals.
What Makes Whole Fruits Different From Fruit Juices?
The unique difference between whole fruits and fruit juices is the high levels of the glycemic content present. Hence, this glycemic content increases the sugar contents in the blood much faster than eating whole fruits. Even though research studies are yet to reveal the effects of the glycemic index of fruit, it does not conclude that the glycemic index is the major determinant for being at risk of diabetes but only reveals that the glycemic index of fruit juice can boost the risk of having diabetes.
The advice or recommendation from health care professionals to all, most especially those suffering from diabetes is that consumption of whole fruits must be embraced, rather than simply taking fruit juice. Remember that fruits have low energy densities and a low glycemic index. By consuming a minimum of 2 servings on a weekly basis, one can absolutely reduce the risk of becoming diabetic by 23 percent.
Physicians suggest the intake of any kind of fruit in as much that you are not allergic to such fruit. Meanwhile, fruits such as apples, grapes and blueberries are of much more advantage to diabetic patients.
Both grapes and berries have anthocyanins compounds. Blue, red and purple berries are rich in antioxidant properties that combat free radicals. Anthocyanins also contain anti-cancer and anti-inflammatory benefits. These help to reduce the risk of experiencing cardiovascular attacks which is a complication to any diabetic patient.
Dosage Of Whole Fruits
The question is how often do you take whole fruits?. Five servings of fruits are allowed on a daily basis, it is your prerogative to program your meal in order to take full advantage of the benefits of fruit consumption. If you are a diabetic patient, abstain from the early morning intake of fruits because of hyperglycemia. The reason is as a result of the ‘dawn phenomenon‘ which is: when you wake up in the morning, the blood sugar levels are high, taking fruits at that moment certainly increases the levels of the sugar content in the blood the more.