It's currently peak season for apples, pears, and pomelos, but many people with diabetes may lament missing out on these treats. Does having diabetes really mean cutting fruit out entirely? That's a misconception—people with diabetes can enjoy fruit.November 14th marks World Diabetes Day. Today, we invited experts from the Chronic Disease Prevention and Control Institute of the Beijing Municipal Center for Disease Control and Prevention to share tips on fruit consumption for people with diabetes.
Disease control experts emphasize that no national diabetes prevention guidelines prohibit fruit intake for people with diabetes. In fact, the top dietary recommendation for people with diabetes in the United States is to consume ample fruits and vegetables.
But fruits contain a lot of sugar, don't they? In fact, most fruits we consume daily are primarily composed of water; carbohydrates—commonly known as "sugar"—come second. Additionally, fruits are rich in vitamins, fiber, and trace elements, all of which are beneficial for people with diabetes.
Therefore, as long as the types are appropriate, the portions are moderate, and the timing is right, people with diabetes can enjoy fruits.
First, diabetics should be selective about fruit types. Refer to the Glycemic Index (GI), which measures how quickly and effectively a food raises blood sugar compared to glucose. Don't judge sugar content by taste alone. Diabetics are best advised to choose low-GI fruits like cherries, peaches, grapefruit, strawberries, apples, and pears.
How much fruit should diabetics eat daily? Pay attention—the "amount" is crucial. Even low-GI fruits should not be consumed without limit. Experts generally recommend about 200 grams (4 ounces) of fruit daily, while reducing staple foods by 25 grams (half an ounce). Of course, fruit isn't suitable for consumption at any time. To minimize blood sugar fluctuations, it's best to eat fruit between meals. If blood sugar control has been poor recently, temporarily avoiding fruit is advisable.
Diabetes stands as one of the most severe and urgent global health challenges of the 21st century. Statistics reveal that in 2019, 463 million adults worldwide had diabetes—equivalent to one in every 11 adults. Projections indicate this number will rise to 578 million by 2030.
Experts explain that making mindful lifestyle choices can help combat diabetes.For instance, choosing a diet rich in dietary fiber can slow food absorption, reduce post-meal blood sugar spikes, and help improve blood sugar and lipid metabolism disorders. Moderate exercise increases insulin sensitivity, aiding in blood sugar and weight control. Maintaining a healthy weight—achieving or approaching a BMI of 24 for overweight or obese individuals, or losing at least 7% of body weight—can reduce the risk of developing diabetes by 35% to 58% for those in the prediabetes stage.Avoiding tobacco use reduces the risk of diabetes and cardiovascular disease. Healthy individuals should begin annual fasting blood glucose testing starting at age 40, while those with prediabetes are advised to undergo fasting blood glucose or two-hour postprandial glucose testing every six months.