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Nine (9) Fruits You Should Treat With Extreme Caution
The underlying problem that causes type 2 diabetes appears to be fat blocking receptors in muscle cells, which leaves sugar and insulin floating aimlessly in your bloodstream.
In my experience, you can beat diabetes by eating foods that are (1) low in sugar, (2) low in fat, (3) low in salt, (4) high in fiber, and (5) slow-digesting. The easiest way to do this is by concentrating on natural, unprocessed foods that are mostly plant-based and cutting out all dairy products (milk, cheese, butter, etc.) and eggs from your diet.
You also need to drink plenty of water to help absorb all the fiber you’ll be eating with this plant-based diet. I personally drink at least two liters of water a day in addition to water, juices, tea and soy milk in food and coffee.
You should also take a good multivitamin supplement to cover any possible nutritional deficiencies you may encounter by avoiding dairy and eggs.
Most fruits contain some natural sugars, but usually not too much. Most of them are extremely low in fat and salt. They are also high in fiber and digest slowly. Fruit should therefore be part of a diabetes diet, especially since most fruits are full of micronutrients (vitamins and minerals).
However, there are some exceptions to this general rule. Here are nine of them—fruits you should handle with extreme caution or avoid altogether.
Dates provide a wide range of essential nutrients, 2.45 g of protein per 100 g, along with 8 g of dietary fiber. Eat dates regularly and you will rarely suffer from constipation.
Dates are also particularly rich in B vitamins. They are also packed with dietary minerals. But they contain very little vitamin C, almost none if dried.
The problem with dates is the sugar content… 63% of a ripe date is sugar.
However, the glycemic indices for three different types of soft, semi-dry and dry dates are 35.5, 49.7 and 30.5, suggesting that diabetics can eat a few dates, but with caution.
But beware of stuffed dates and glazed dates. The filling usually consists of a well-sugared paste, while the glaze is almost entirely sugar.
Figs are very nutritious. In fact, dried figs are the richest plant source of dietary fiber, copper, manganese, magnesium, potassium and calcium relative to human needs.
About 10% of figs, fresh or dried, are fiber and figs have a well-established reputation as a laxative. The fiber in figs also lowers insulin and blood glucose levels.
Figs contain almost as much vitamin B as dates. Like dates, they contain little vitamin C. But figs have a lot of antioxidants. Figs are also full of dietary minerals.
Again, as with dates, the problem is the sugar. 100 g of figs contains almost 64 g of carbohydrates, of which sugars make up 48 g. That’s slightly smaller than dates, but it still means that diabetics have to be careful with figs.
If you risk eating figs, choose those with dark skin, as they are the most nutritious.
Plums and prunes
There are hundreds of varieties of plums, each with its own distinctive taste and color. Everything can be dried. Prunes are called prunes.
A raw fresh plum (pitted) has very little fat, protein or sodium. It is a fairly good source of fiber, vitamins A and K, phosphorus and potassium, and a very good source of vitamin C.
Unfortunately, 10% of a plum is sugar, and since its glycemic index (GI) can be up to 53 (depending on the variety), diabetics should eat plums only in strict moderation.
By drying the plum, almost all the water is removed, so the nutritional value of the prune is dramatically different. It also reduces the amount of vitamin C by at least 90%, and more than quadruples the amount of phosphorus and potassium. Prunes are also rich in copper and boron.
By drying, dietary fiber increases by five times, so it is not surprising that prunes are known for their laxative effect.
These fibers include inulin which, when broken down by intestinal bacteria, creates a more acidic environment in the digestive tract, which in turn facilitates calcium absorption.
However, compared to fresh raw plums, prunes have almost four times more sugar. So, although prunes have a GI value of only 29, diabetics must handle them with caution. In fact, my advice would be to ignore them unless you need them for their laxative effect.
Coconut meat, the white substance from the coconut, contains less sugar and more protein than bananas, apples and oranges. It is an excellent source of fiber and relatively rich in minerals such as iron, phosphorus and zinc.
The problem with eating coconut is the fat – a whopping 33.5g per 100g – of which 30g or about 90% is saturated.
As a diabetic who wants to beat diabetes, you simply have to forget about coconut.
Açaí is sold as frozen pulp or juice. It is also an ingredient in drinks, smoothies and food. In the last ten years, false marketing hype has made it very popular as a magical dietary supplement.
Did you know that açaí offers a number of incredible health benefits? It can reverse diabetes and other chronic diseases. If you eat it regularly, it will also increase the size of your penis and increase your sexual virility if you are a man. It also promotes weight loss (but without gender bias).
Wonderful stuff, you might say, except there are no scientifically controlled independent studies to prove the amazing health benefits you’ll get from consuming açaí. As far as I can tell, açaí has never been evaluated by any reputable laboratory or research institution anywhere in the world.
It’s not all bad, though. The skin and pulp of the acai fruit contain over 52% carbohydrates, although most of them are dietary fiber and little sugar. Açaí is also high in polyphenols, antioxidants found in plants.
The problem with acaí fruit is that 32.5g of 100g is fat. So if the obviously false advertising isn’t enough to put you off, just think of the fat content that is seemingly tailored to re-clog the receptors in your muscle cells!
Crystallized fruit (candied or glazed fruit)
Crystallized fruit… or candied or glazed fruit… are small pieces of fruit or peel that have been preserved using sugar. The fruit is covered with sugar syrup, and when the sugar is saturated, it prevents the development of microorganisms that spoil the fruit.
Crystallized fruits can include dates, cherries, pineapples, ginger and chestnuts (marron glacé), as well as orange and lemon peel. Avoid like the plague – for reasons that need not be stated.
Dried fruit is fresh fruit from which most of the water has been removed.
Most of the nutritional value of fresh fruit is preserved, and dried fruit has a sweeter taste and a much longer shelf life.
Fruit can be dried in two ways. The traditional method is either in the sun or in special heated wind tunnels.
Another method is to add a sweetener (such as sucrose syrup) to the fruit before drying, a method used to dry fruits such as cranberries, blueberries, cherries, strawberries and mangoes. Note that some products sold as dried fruit (eg papaya and pineapple) are actually candied fruit.
The specific nutrient content of different dried fruits reflects the nutrients in the original fruit. Fruit dried in the traditional way will have almost the same nutrients as fresh fruit. Fruit that has been infused with sugar before drying will naturally contain much more sugar than it did fresh.
Drying, by definition, removes most of the water that concentrates the fruit’s natural sugars. To get the same total sugar and energy, the amount of dried fruit you should eat should only be about 1/3 of the amount of fresh fruit you would eat.
Prunes, dried dates, figs, apricots, peaches, apples and pears give you energy when you’re feeling tired and make great snacks – as long as they’re dried in the traditional way without added sweeteners.
But remember that the water (on average two-thirds of the fruit) is gone, so watch how much you eat.
In theory, the nutritional content of canned fruit should differ little from fresh fruit.
However, canning usually involves some form of cooking as part of the process which can affect the nutritional value. Vitamin C, for example, is destroyed by heat, so fresh fruit will contain more vitamin C than canned fruit.
Some canned fruits have less fiber than natural foods. This is because the skin is often removed when the fruit is canned.
In theory, however, canned fruit shouldn’t cause problems for diabetics who are beating their diabetes with diet. The problem is that manufacturers often add sugar during canning.
Therefore, you must read the labels carefully.
Grapefruit and other citrus fruits
All citrus fruits have similar properties and are a rich source of vitamins (especially vitamins B and C), minerals (especially potassium) and dietary fiber (of which 65 to 70% is pectin).
They also contain phytochemicals (biologically active, non-nutritive compounds) that can help reduce the risk of many chronic diseases that are critical for diabetics with metabolic syndrome – cardiovascular disease, heart disease, hypertension, stroke, cancer and anemia.
Citrus fruits do not contain fat, sodium and cholesterol. The number of calories is low, so they can be useful for weight loss. Citrus fruits also contain a lot of fiber.
This fruit contains simple carbohydrates (fructose, glucose and sucrose) and citric acid. However, they all have a low GI (less than 55) – the sharper the taste, the lower the GI – so diabetics can eat them in moderation.
However, not all citrus fruits are completely beneficial, especially if you are taking certain medications.
For example, grapefruit, according to clinical trials in reputable laboratories, inhibits the enzymes that metabolize several drugs in your intestines. This increases the concentration of these drugs in your blood to levels that could be toxic. Effects last 24 hours or more.
These drugs include drugs to lower cholesterol, such as atorvastatin (Lipitor), simvastatin (Zocor), and lovastatin (Mevacor) and to control blood pressure, such as amlodipine (Norvasc), nifedipine (Adalat, Procardia), and verapamil (Isoptin, Calan) .
Grapefruit also blocks the effects of antihistamines and some psychiatric drugs such as diazepam (Valium).
As I take statins to control my cholesterol, I never touch grapefruit.
I understand that medical scientists are currently trying to find out if other citrus fruits, such as oranges, have similar effects, but they have yet to come up with conclusive answers. So I rarely eat oranges or other citrus fruits despite the tons of micronutrients they contain.
I would recommend that you do the same until the effect of other citrus fruits on the metabolism of vital drugs has been evaluated.
Fruit is good for you.
However, you should avoid:
Stuffed and glazed dates
Crystallized fruit (candied or glazed fruit)
Dried fruit that has been infused with sugar before drying
Prunes (except as a laxative)
Preserved (preserved) fruit that contains added sugar
Grapefruit because it interferes with the metabolism of vital drugs
Other citrus fruits should be handled with extreme caution until their effects on the metabolism of vital drugs have been scientifically evaluated.
In addition, you should eat very little:
Dates (sugar 60%)
Figs (sugar 48%)
Coconut (fat 33.5%)
Açaí (fat 32.5%)
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