Should You Eat Fruit?
Have you ever heard someone proclaim that they don't eat fruit because it contains sugar? Chances are that same person is known for sucking down a "Big Gulp" soda every day at work. Although it is true that fruit contains carbohydrate, fruits are also loaded with fiber and contain numerous vitamins and minerals. According to the sugar experts at the American Diabetes Association, having a piece of fresh fruit in a salad or for dessert is a great way to satisfy your sweet tooth while consuming healthy nutrients your body needs.
Portion-Controlled Menu Plan is Key
Some fruits do however have higher sugar content but that does not mean you have to avoid them. In a recent article posted by the Mayo Clinic, Dr. Regina Castro suggests that there is an advantage to eating a low-carbohydrate fruit as you can eat a larger portion. As long as the serving size contains about 15 grams of carbohydrates, the impact is the same.
Listed below are fruit servings that contain about 15 grams of carbohydrates:
- 1/2 medium banana
- 1/2 cup of cubed mango
- 1 1/4 cup of cubed watermelon
- 1 1/4 cup of whole strawberries
- 3/4 cup of cubed pineapple
- 3/4 cup of blueberries or blackberries
- 1 medium peach
- 1 small apple
- 1/2 of a large pear
- 1 dozen fresh cherries
- 1 cup of raspberries
- 1/2 of a large grapefruit
Making healthy food choices is the key to managing your weight, as well as limiting sugar spikes for individuals who are pre-diabetic or suffer from Type 2 diabetes. Since fruits do contain carbohydrates, it is important to count the fruit consumed as part of your menu plan and use it to replace other sources of carbs, such as grains or starches. As long as you limit the serving size, you can enjoy your favorite fruit without feeling guilty.
Whether you struggle to manage your blood sugar levels or not, following a healthy portioned-controlled menu plan can reduce your risk of heart disease and stroke. If you limit your intake of foods that are high in sodium, cholesterol or saturated fats and choose foods that contain fiber, minerals and vitamins, you will be providing the best fuel for your body's metabolism. Most importantly, you won't have to give up real foods that you enjoy — just monitor the size of your portions. For a personalized menu plan, contact the Metabolic Research Center for a free, no obligations consultation.
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