Did you know that one in every four people under 25 years of age has diabetes? 25.3% of our young population already has adult onset of type-2 diabetes, a disease that typically strikes the older generation with a family history of diabetes. Uncontrolled diabetes has a severe impact on your body, with over 3.4 million deaths occurring globally due to high blood sugar alone. Understanding and knowing which foods to eat and which to avoid can help you keep your blood sugar levels under control and avoid any unnecessary complications that diabetes brings with it. Managing your blood sugar level is a habit, which if cultivated well, can go a long way in keeping you healthy. Moreover, elevated blood sugar levels leave you feeling incredibly moody and often depressed. This depression can also affect your performance at work or school.
Fruits are an essential part of everyone’s diet. We love munching on seasonal fruits when hungry, but if you have diabetes you should tread with caution when it comes to fruits. The effect of fruits on blood sugar is usually measured by its glycaemic index which measures how quickly sugar from a food enters the bloodstream. Certain fruits are known to cause a high spike in our glycaemic index, i.e. they enter the bloodstream faster than others. So here is a list of fruits you should most certainly avoid if you are diabetic.
Mango although a very tasty summer fruit, it can be incredibly harmful for you as it is known to have a high glycaemic index. You can have a very small quantity of the same but avoid having mango juice at all costs as they are known to have concentrated sugar. It is recommended you check your blood sugar post eating a slice of mango and if found to be above 25% you should bid the rest of the mango farewell.
Bananas are said to be a good source of potassium and vitamin B6. Besides being tasty it is also helpful in maintaining your energy levels. Researchers have found that as bananas ripen, the starch in it converts to free sugars. So, for diabetics having an underripe banana proves to be more beneficial and safer than having a ripe banana. Since underripe bananas produce a lower glycaemic response as compared to a ripe banana which produces a spike, it is recommended.
Like all other fruits, watermelon is known to contain plenty of natural sugar. A refreshing juicy summer fruit, it also contains vitamin A, potassium, magnesium and various other nutrients. When we check a fruits glycaemic index, it is done on a scale of 1-100. The higher the number, the faster the sugar reaches the bloodstream. Watermelon has a GI of 72 typically. Any edible with 70 or more is considered on the higher end for diabetics to avoid. This is why diabetics should carefully consider how much and how often they consume watermelon.
Avoid dried fruits at all costs if you are a diabetic. Having had water taken out of them, they end up becoming very concentrated in sugar content and potentially dangerous for you if you have diabetes. Keep the portion of your dried fruits to a minimum and try your best to eat them only in tablespoons and on special occasions.
In conclusion, it is essential for diabetic patients to regulate their diet and in turn regulate their blood sugar levels. Diabetes has caused unnecessary deaths that could have been avoided if the patients would manage their diet in a manner that would reduce their blood sugar levels. Help yourself and those around you and try to keep your blood sugar levels at a minimum so you can add some years to your life.