Mrs.Sheela Paul &Ms.Rohini, - Dietitians
Diet Department.
Diet Department.
Fruit has been enjoyed by mankind from the very earliest of time. In terms of nutrition, fruits form one of the food groups in the daily diet and are very good sources of several vitamins, minerals, electrolytes and dietary fibre, especially the soluble fibre. They are also good sources of antioxidants such as Vitamin C and β-carotene.
People generally judge a fruit by its “sweet” taste and believe that anything sweet increases blood sugars. However, it is not only fruits but any food source with carbohydrates that tends to raise blood sugars because carbohydrates are converted to glucose in our body. Excess intake of cereals such as rice, or idlis in a meal can increase blood sugars. So, people with diabetes can also eat fruits in limited quantities as they do rice or idlis. They are just another source of carbohydrates in the diet with plenty of vitamins, minerals, fibre and antioxidants.
People with diabetes generally tend to choose fruits, which are less sweet in taste such as apple, papaya, guava over sweeter varieties such as grapes, sapota (Chikoo), etc. However, all fruits can be taken in their respective quantities based on the amount of carbohydrates they contain. For instance, a person can choose to eat one medium sized sweetlime or orange (200gm) or a small sapota (70g) or one small banana or mango (50g).
People generally judge a fruit by its “sweet” taste and believe that anything sweet increases blood sugars. However, it is not only fruits but any food source with carbohydrates that tends to raise blood sugars because carbohydrates are converted to glucose in our body. Excess intake of cereals such as rice, or idlis in a meal can increase blood sugars. So, people with diabetes can also eat fruits in limited quantities as they do rice or idlis. They are just another source of carbohydrates in the diet with plenty of vitamins, minerals, fibre and antioxidants.
People with diabetes generally tend to choose fruits, which are less sweet in taste such as apple, papaya, guava over sweeter varieties such as grapes, sapota (Chikoo), etc. However, all fruits can be taken in their respective quantities based on the amount of carbohydrates they contain. For instance, a person can choose to eat one medium sized sweetlime or orange (200gm) or a small sapota (70g) or one small banana or mango (50g).
So, people with diabetes can enjoy all types of fruit.
Another misconception about fruits among people with diabetes is that they can have fruits only when their blood sugar is under control. However, it is not practical to check your blood sugar each time you decide to have a fruit.
It is one of the food groups to be included in the daily diet.
Nutritional guidelines for diabetes that are based on sound scientific evidence from different parts of the world encourage intake of fruits in the daily diet. It’s not an exaggeration to say that it is the only food group that can providethe daily requirement of vitamin C in the diet.
How you can incorporate fruits in your diet.
- Including 1or 2 fruits (50 -100g) is recommended for everyone everyday.
- Limit portion sizes. 1 small fruit or ½ a big one or 1 cup of chopped fruit at a time.
- Choose froma variety of fruits. So have not only bananas or mangoes or apple every day but also other fruits.
- Fruits can be a healthy and handy snack. Eat fruits as a snack rather than along with a meal. When fruits are taken along with a meal, it may increase the total carbohydrate content of a meal,thereby increasing post-meal blood sugars.
- Choose whole fruit and not juices as fiber is lost in fruit juices and the satiety value in a whole fruit is much greater than in fruit juice.
Keep a tab on portion size
APPLE PIE
Ingredients
- Pastry for double-crust 9-inch pie
- 3 tablespoons cornstarch
- 3/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon salt
- 3 apples( peeled,cored,andsliced)
- Sweetener as required
Preparation
2. Combine cornstarch, sweetener, cinnamon, nutmeg and salt. Sprinkle over the apple slices in large bowl and toss to coat. Arrange apples in the pie crust.
3. Roll the remaining pastry into a circle large enough to fit the top of the pie. Place over apples. Seal edges, trim and flute. Cut a few slits in the top pastry layer to allow steam to escape. Bake in a preheated oven (400° F) for40 to 50 minutes or until crust is golden and apples are tender.
4. Serve warm.
PINEAPPLE CAKE
Ingredients
- 5 egg whites
- A tin of pineapple ( drainedand crushed)
- Low- fat cake mix
- 1 tablespoon sweetener
Preparation
1.Beat egg whites until foamy. Add drained pineappleand then the cake mix.
2.Spread mix in a greased and floured pan. Sprinkle with sweetener.
3.Bake at 350 degrees F for 35 minutes.
2.Spread mix in a greased and floured pan. Sprinkle with sweetener.
3.Bake at 350 degrees F for 35 minutes.
PINEAPPLE STRAWBERRYSALAD
Ingredients
- 2 cups low fat yogurt
- 1 ¼ fresh strawberries
- 1 ½ cups fresh pineapple
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