The German Nutrition Society advises us to eat five servings of fruit and vegetables daily – a handful of vegetables three times and a handful of fruit twice a day. But is this also true for almost seven million diabetics here?
After all, there are not only healthy vitamins, mineral and dietary fibres, as well as secondary plant substances in them, but also quite a lot of carbohydrates in the form of glucose, which rapidly increase the blood glucose level. The fructose contained in fruit has only a slight effect on blood sugar, though.
Thomas Haak, Medical Director of the Diabetes Centre in Bad Mergentheim brings us the good news: »Fruit is definitely recommended for diabetics, but not in excessive quantities. A daily a portion of fruit, which fits in one’s hands shaped as cup is ideal. This can be an apple and a pear, or a handful of berries«.
Fruits for diabetics should have as low on the Glycemic Index (Glyx) as possible. This index shows how quickly and how a carbohydrate-rich food affects the blood glucose. Apples, pears, strawberries, grapefruits, cherries, kiwis, mangoes, oranges, peaches and plums have a low Glyx. Pineapple, banana, papaya, raisins and sultanas exhibit a medium level.
What is high on the Glycemic Index is the low-calorie watermelon, of all things! Apples, pears, oranges and berries are recommended not only due to their low Glyx, but also because they are rich in fibre and they delay the rise of blood glucose.
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