Are you unsure which fruits are safe to consume when managing diabetes? You’re not alone! In the insightful discussion led by Dr. Michael Kent, the 10 best fruits for blood sugar control are revealed along with the 5 fruits you should eat with caution. This information is backed by scientific evidence rather than myths.
The video highlights the importance of understanding the glycemic index (GI) and glycemic load (GL) and how they affect your blood sugar levels. Practical tips for enjoying fruits without causing spikes in your blood sugar are provided.
Some of the fruits that are safe for diabetics include plums, apples, and strawberries, while it’s essential to be cautious with choices like mangoes, bananas, and grapes. You’ll learn about:
– How to balance fruit intake with blood sugar management
– Why whole fruits are better than juice or smoothies
– The impact of ripeness on sugar levels
– Simple breakfast and meal strategies to stabilize glucose
These insights are perfect for type 2 diabetics, pre-diabetics, seniors over 60, or anyone aiming for healthier blood sugar levels.
For further reading and exploration, refer to the following resources:
Glycemic Index & Load values — University of Sydney GI Database: https://glycemicindex.com
Pectin & cholesterol — Brouns et al., European Journal of Nutrition, 2012: https://journals.springer.com/eij
Anthocyanins & cardiovascular protection — Cassidy et al., Circulation, 2013: https://www.ahajournals.org/journal/circ
Kiwi & blood pressure — Svendsen et al., Blood Pressure, 2011: https://www.tandfonline.com/toc/ibpr20/current
L-Citrulline in watermelon — Figueroa et al., American Journal of Hypertension, 2010: https://academic.oup.com/ajh
Sleep & insulin resistance — Spiegel et al., The Lancet, 1999: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(99)01340-0/fulltext
Papain digestive enzyme — Muss et al., Neuro Endocrinology Letters, 2013: https://www.nel.edu/2972
Bromelain anti-inflammatory — Pavan et al., Biotechnology Research International, 2012: https://www.hindawi.com/journals/btri/2012/976203/
Resveratrol in grapes — Baur & Sinclair, Nature Reviews Drug Discovery, 2006: https://www.nature.com/articles/nrd2025
Fructose & liver metabolism — Lustig et al., Nature, 2012: https://www.nature.com/articles/nature11630
Resistant starch in unripe bananas — Englyst & Cummings, American Journal of Clinical Nutrition, 1987: https://academic.oup.com/ajcn/article/46/5/880/46947
By Dr. Michael Kent | Senior Health