How You eat Your Fruit Matters. Especially If You're Diabetic.


Although fruits and vegetables are ultra good for us, diabetics are often advised not to eat fruit because it's too sweet or contains sugar. While all fruit contains natural sugar, except for avocados, they also contain an abundance of vitamins, minerals and natural fiber that is essential for good health. When it comes to breakfast, fruit is a far better choice than whole wheat toast, for example, since one slice of whole wheat toast, or a whole wheat bagel can spike sugar levels as high as a candy bar, even if you're not diabetic.

Fruit is one of nature's most nourishing fast foods. Fruits are alkaline and they are a complete food in that they have a good amount of the nutrients the body needs for nourishment. In fact, in a prospective study of fruits and vegetables and the risk of type 2 diabetes, it was found that no inverse association between total intake of fruits and vegetables and risk type 2 diabetes exists. Notably, a high intake of green leafy or dark yellow vegetables was associated with a reduced risk of type 2 diabetes, especially among overweight women. 

That being said, fruit is loaded with essential vitamins and minerals that work with the body and are welcomed and easily absorbed by the body with ease. But how fruit is eaten makes all the difference in exciting a diabetics blood sugar levels. 

Arguably, there's world of difference between juicing and smoothies. The major difference, particularly if you're a diabetic, is insulin spikes. When we drink juiced fruits  there is little to no digestion involved. The juice easily passes through the digestive tract and the result is a rise in blood sugar. 

When we have a smoothie, there's fiber involved. Therefore, digestion is slower however, digestion is not slow enough to avoid a sugar spike.  So basically, if you're a diabetic, the last thing you'll want to do is juice fruit or make fruit smoothies.

The only way for diabetics to keep their blood sugar levels steady is to eat the fruit whole and allow it to go through the natural digestive process. This is also the best way to allow soluble fiber to push things along in the digestive tract. 

When to eat your fruit is just as important as how you eat it. There's an old saying; "Fruit in the morning is golden, silver at noon and lead at night." For the best absorption of nutrients, fruit is best eaten in the morning. It's also a great way to satisfy that sweet tooth. Don't pass up the fruit!