Yes, it is definitely true, eating too many sweet treats can never be good for Type 2 diabetics – or even for non-diabetics. Do you know Americans alone eat roughly 90 to 180 pounds of sweet foods per person, each year! Even many fruit juices contain high fructose corn syrup which is a man-made form of sugar that is heavily refined.

But can you eat fruit without being too concerned about the sugar content? Yes, you can! Many people think that since fruits are sweet, they should also be excluded from a healthy diabetic diet. However, in contrast to this notion, fruit is loaded with essential vitamins, minerals and dietary fibers. It is also true they contain carbohydrates in the form of fructose, and you still need to count their calories as a part of your diabetic meal plan. Eating a piece of “sweet-tooth satisfying” fruit is always a better option than a calorie-loaded dessert.

White, refined sugar is the kind of chemical that actually promotes Type 2 diabetes. It suppresses your immune system; this then causes your pancreas to secrete really large amounts of insulin to break down the sugar. Then insulin remains in your bloodstream for periods long after it is needed and the excess sugar is stored in your liver in the form of glycogen.

What are the best fruit choices for diabetics?

Most fruits are acceptable for diabetics. Exceptions are most tropical fruits and many, but not all, dried fruits, as they have a very high glycemic index (GI) and can drive up your blood sugar. Frozen fruits are fine, but be careful of canned fruits with added sugars. Fruit juices are not included as they are a concentrated form of fiberless sugar.

According to the American Diabetes association, you should pick a variety of fruits with different colors to maximize the nutrient content in the fruits you eat.

What are the advantages of including fruits in your eating plan?

1. Fruits contain lots of dietary fiber which is the part of plant foods we cannot digest, therefore it makes its way through our intestines and out of our body without being absorbed. It is also known to stimulate the satiety center, making you feel full faster compared to a diet deficient in fiber. Other benefits of dietary fibers include normalization of your blood cholesterol level and weight loss which are all good for diabetes management.

2. Vitamin C is found in many fruits and is an essential water-soluble vitamin not synthesized in your body. You need to get your body’s vitamin source from the food you eat. Vitamin C plays multiple crucial roles in your body. It helps you prevent getting scurvy… a severe form of vitamin C deficiency characterized by bleeding gums, slow wound repair, rough scaly skin and occasional nose-bleeding. Vitamin C can also help lower your risk for heart disease, hypertension, cancer, macular degeneration, pre-eclampsia and osteoarthritis.

Fruits are excellent sources of natural vitamin C… so why not eat a serving of your favorite fruit at every meal?

3. Fruit contains loads of antioxidants which are known to repair damage brought about by free radicals; the active chemical compounds that damage the integrity of your cell membranes and cause early ageing. It is well-known cardiovascular problems are greatly associated with Type 2 diabetes. According to the American Heart Association, consuming ample amounts of antioxidants each day can decrease your risk for heart problems. One study found men with the highest intakes of this vitamin had a 45 percent lower risk of death from cardiovascular disease than men with the lowest intakes.

Several studies have also suggested taking high doses of vitamin C may protect against other destructive processes brought on by diabetes.