Diabetes and Fruits

April 14, 2013 in Fruits

Korean StrawberriesIn Singapore, one out of 9 people aged 18 to 69 has diabetes. That’s about 11.3% of our population or more than 400,000 people!

Diabetes is the fifth most common medical condition diagnosed and one of the six top killer diseases in the country.

Diabetes is a chronic disease and, if not managed well, can deteriorate steadily to cause devastating complications such as blindness, nerve damage, kidney failure, heart disease and limb amputation. Studies show that about half of patients already have diabetes-related complications at the time of diagnosis.

But slowly and surely according to the Health Promotion Board, very soon 1 in 5 people will suffer from Diabetes.

The diet of a Diabetes afflicted individual has to be carefully monitored to avoid spikes in the blood sugar level or commonly known as Hyperglycemia.

Strawberries (and other berries) are one of the fruits suitable for Diabetics.

(GI: 40; GL per punnet of 250g: 4)

Nothing beats a bowl of strawberries as a sweet treat. With one punnet of strawberries the equivalent of one fruit portion (250g) you are good to go. Strawberries (and all other berries such as blackberries, raspberries, young berries and gooseberries) have a low glycaemic index (low-GI) and a low glycaemic load (low-GL) per typical serving; this means eating them will help you to stay full for longer, your blood sugar levels will remain steady and, subsequently, your energy levels will be sustained for longer.

Berries are full of antioxidants which boost your immune system by neutralising harmful by-products of metabolism called “free radicals” that can lead to cancer and other diseases. The antioxidants in berries are also good for your eye sight as they prevent eye damage and offer protection against retinal degeneration (particularly diabetic retinopathy and diabetic cataracts).

Enjoy the berries on their own – if you would like to add some dairy for dessert; rather opt for plain low-fat yoghurt than cream or ice-cream.