Question of the Week: "Pre-Diabetes & Fruit. Is it ok?"

The following question was submitted by a reader for discussion this week, "I found out I have pre-diabetes.  I'm very confused and don't know what I should do to treat it.  My friend told me to avoid all fruits.  Could you help me with how to treat my new diagnosis and if it's ok to eat fruit? "

First, with any new diagnosis and any confusion you may have, I suggest you speak further with your doctor or a C.D.E. (Certified Diabetes Educator) to clarify all of your questions.

Those diagnosed with pre-diabetes are at higher risk to be diagnosed with Type 2 diabetes in the future however, there are things you can do to help prevent or delay that from occuring.   A healthy and balanced low fat diet that is also lower in calories is helpful.   Physical activity is also something that should be included into your daily routine.ay diabetes.

Fruit is a carbohydrate and that is probably what  causing you the confusion, however fruit is an excellent food to be including as part of your diet.  Instead of reaching for a cookie, or another unhealthy sweet snack - fruit is obviously a better choice.  Fruits are full of vitamins, minerals, fiber (which will keep you fuller, longer), and many other antioxidants and phytochemicals that have health benefits.

Since fruit is a carbohydrate, you do have to watch your portion sizes.  One serving of fruit has 15g of carbohydrate. 

Here are some sample serving sizes that all are equivalent to 15g of carbohydrate:

• 1 Small Apple
• 1 Small Orange
• 1 Small Banana (4")
• 17 Grapes

Keep in mind that dried fruits are also allowed but in much smaller portions.  Just 2 Tablespoons of raisins have 15g of carbohydrates!  This is because all of the water is taken out.  What would you rather have:    17 Grapes  or  2 Tablespoons of Raisins?    I think the grapes would be much more satisfying!
 
There is the same amount of carbohydrate in 4 oz of fruit juice as there is in a small piece of fruit (15g)!
 1 Small Apple has the same amount of carbohydrate as just 4oz of Apple Juice.
 And... the apple has more fiber and won't spike your blood sugar as fast.

Question of the week: Healthy Fruit Smoothies

The following question was submitted by one of my readers, "I have type 2 diabetes. I am wondering if I could have fruit smoothies? If I can, which ingredients I should include and avoid?"

Smoothies can make an excellent breakfast or snack and they are a great way to incorporate more fruits into you daily diet. Here are some tips to keeping your fruit smoothies healthy:

*Use skim milk or non-fat yogurt when making your smoothies.

*Frozen fruit works great for fruit smoothies and keeps longer than fresh!

*Watch your portion sizes - although it may be healthy, fruit smoothies still contain calories and sugar (albeit natural).

*If you are looking for flavor enhancements consider a sprinkle of cinnamon or a drop a vanilla extract.

*Add a small amount of ground flax for added omegas.

*Adding ingredients like fruit juice, sugar, honey, or ice cream may add flavor but will turn a healthy smoothie into a dessert!

*If adding whey or soy protein powders - read the nutritional information to see how many added calories you are including.

Question of the week: Candies and Diabetes

The following question was posed by a reader, "I have type 2 diabetes. I'm kind of addicted to jawbreaker candy (especially fireballs). How harmful is it to eat these candies and what alternatives should I try... Is fruit a good alternative?"

Fruit is definitely a good alternative - in addition to the vitamins, minerals, and fiber it contains (as compared to candy), you will be allotted a larger serving for the same amount of calories and carbohydrate grams.

If you really have a craving for candy, look for sugar-free varieties. A piece of sugar-free gum, or sugar-free puddings or gelatins may also satisfy your sweet tooth. Sugar alcohols (which are sometimes found in sugar-free candies) may cause gastro-intestinal distress if consumed in large quantities so be aware.

Question of the week: Fruit Juices vs whole fruit?

The following question was submitted by one of my readers, "I am worried because I was just diagnosed with diabetes. I drink freshly squeezed orange juice three times a week. Does orange juice contain too much sugar and is it advisable for a diabetic to drink juice?"

First, since you were just diagnosed with diabetes, I would suggest that you make an appointment with a Registered Dietitian or a C.D.E. (contact your local hospital)to help you develop a meal plan as well as answer any questions and concern you have regarding your new diagnosis.

To answer your question, just a 4 oz glass of juice contains approximately 60 calories and 15 grams of carbohydrate. It is easy to consume more than 4 oz in a sitting. Fruit juices will raise your blood sugar at a rapid pace as well. Juice is best used only to help with hypoglycemia (low blood sugar).

I advise that you eat a fresh orange instead of the orange juice. It contains more fiber and takes longer to eat. For these reasons, the whole fruit will leave you feeling satisfied for a longer period of time. Portion control is easier as well.

If you are really missing the orange flavor in a liquid form, I would suggest taking a cool glass of water and adding some orange slices to it. This will flavor your water without all the added calories and sugar.