6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to Dietitians

From eatingwell.com

Don’t hesitate to add these fruits to your cart if you have diabetes 

Sigh … “Bad versus good foods”, here we go again. This black-and-white dichotomous thinking is one that nutrition experts are anxiously waiting to go out of style. Yet unfortunately, we are still combating the social media hype and reminding you yet again you can eat carbs, like fruit, even with diabetes. 

Believe us, we know it’s not your fault if you’ve fallen victim to this way of thinking about food, especially if you have diabetes. Being constantly bombarded with conflicting messages makes it confusing to know what to include and perhaps limit in your diet if you’re one of the 38.4 million Americans with diabetes, according to the Centers for Disease Control and Prevention, who need to monitor their blood sugars more closely.

Rest assured, we’ve done the homework for you and spoken to two certified diabetes educators and registered dietitian nutritionists to get their take on six fruits commonly perceived as off-limits if you have diabetes, and why they encourage their patients to eat them.

Why Is Fruit a Concern for Someone with Diabetes? 

First things first: fruit is a carbohydrate, one of the three macronutrients that we need to consume in our daily diets. Since carbohydrates provide fuel for the body and have a direct impact on blood sugar levels, they are often one of the first nutrients that health care practitioners advise you to pay closer attention to if you have diabetes.

Now, there are two kinds of carbohydrates, simple and complex. Simple carbs are digested more quickly then their complex-carb counterparts since they lack the fibre and other nutrients complex carbs contain. However, keep in mind that foods, such as fruit, often contain a mix of both simple and complex carbs. Fruit contains both a simple natural sugar (fructose), as well as a complex carb (fibre).

And that matters when it comes to your blood sugar. “Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fibre; all of which can improve long-term health and fight against future disease,” says Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet.

In fact, a 2021 systematic review and meta-analysis of 23 cohort studies in BMJ Nutrition, Prevention & Health concluded that high intake of fruit was associated with a 7% lower risk of diabetes compared to a low intake.

6 “Bad” Fruits That Should Be Included If You Have Diabetes

1. Avocado

While the low-fat diet trend may be losing steam, it’s important to note that if you have diabetes, you also have to watch your fat intake. Having diabetes doubles your risk of heart disease, says the CDC.

However, not all fats are created equal. For instance, avocado is a fruit that Palinski-Wade hears clients often fear because they worry the fruit contains too much fat. “This unique fruit can actually offer quite a few health benefits,” she says. “Unlike most other fruits, avocado contains 0 grams of naturally occurring sugar per serving and does not affect your glycaemic response.” 

Plus, it packs primarily unsaturated fatty acids, according to the USDA, the better-for-you fats that promote heart health. A 2019 clinical trial published in Nutrients found that including a half or whole avocado at breakfast decreased the participants’ glucose and insulin response when compared to a high-carb, low-fat breakfast. This study supports current 2023 research published in the Journal of Diabetes Mellitus that demonstrated Hispanic or Latino adults with prediabetes who consumed avocado in their regular diet were 14% less likely to develop type 2 diabetes. For a nice dose of these healthy fats, try these Salmon Stuffed Avocados.

2. Banana

One of the most popular fruits to be named a “bad’ fruit for diabetes is the humble banana. However, don’t give in to this hype. “Unripened green bananas are a good source of resistant starch, a fibre that has been found to reduce blood glucose levels and fight against insulin resistance,” Palinski-Wade says. A 2023 review published in Frontiers in Nutrition found specific resistant starch types had a direct positive impact on both glucose and insulin regulation, though more research is needed. 

Don’t discount yellow bananas, though. “Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fibre to support gut health as well as appetite regulation,” she adds. 

As with all foods, portion size matters. Palinski-Wade recommends choosing a smaller banana, ideally one under 6 or 7 inches, for blood sugar balance and pairing it with a source of protein and/or healthy fats. Whip up one of these Diabetes-Friendly Banana Bread Recipes to have with breakfast today.

3. Mango

Tropical and delicious, mango is a mainstay in cultural cuisines across the board. While some have named mango as an off-limits food if you have diabetes, registered dietitian and certified diabetes educator Kimberley Francis, RDN, CDCES, CNSC, doesn’t agree. “One serving (3/4 cup) of mango provides 7% of your daily fibre needs. Fibre slows the absorption of sugar into the bloodstream, which is ideal for glucose management,” she explains. 

A 2023 study published in Metabolism Open compared how fresh mango, dried mango and white bread affected participants' satiety and glucose response after consumption. Interestingly, eating fresh mango increased satiety, decreased desire to eat and exhibited a more efficient decrease in glucose levels after eating, as well as more stable glucose levels overall in comparison to the dried mango and white bread. 

As for how to eat mangoes, “to create a balanced, blood-sugar-friendly meal, consider adding a serving of mangoes to a Cobb salad for a little extra sweetness,” suggests Francis. Or serve this Mango & Avocado Salad with dinner tonight.

4. Oranges

While orange juice may get a bad rap when it comes to its sugar content, Francis advises not to knock all forms of this fruit so quickly. “Oranges are famous for their vitamin C content, but one medium orange contains approximately 3 grams of fibre. Dietary fibre makes you feel full for an extended period and may help support weight and glucose management,” she explains.  

Plus, you can’t compare a whole orange to orange juice. That’s because juiced oranges contain almost no fibre. If you have diabetes, you may also consider pairing oranges with protein for a more stable blood sugar response, suggests Francis. For instance, add orange wedges alongside this Spinach-Mushroom Frittata.

5. Prunes

Contrary to popular opinion, you don’t have to avoid dried fruit if you have diabetes. “People living with diabetes often think that dried fruits have too much sugar and need to be avoided, but that is actually not true. For instance, prunes contain no added sugar and are the lowest-sugar dried fruit. With 3 grams of naturally occurring fiber, prunes can support gut health along with blood sugar balance,” Palinski-Wade says. 

Plus, 2022 research published in Advances in Nutrition shows that daily consumption of prunes (also called dried plums) helps protect bone mineral density in postmenopausal women. Palinski-Wade says this is “good news for people with diabetes, as they have a greater risk of osteoporosis.” Given prunes have no added sugar, consider using them to replace sugar in recipes for a sweet treat with an added nutritional bonus, like these Chocolate-Dipped Walnut-Stuffed Prunes.

6. Watermelon

While watermelon may taste incredibly sweet, it’s actually not all sugar. “One cup of diced watermelon contains 9 grams of naturally occurring sugar, which is less than the sugar content of 1 cup of sliced apples,” Palinski-Wade says. What’s more, the glycaemic load—a measure of how quickly glucose enters your bloodstream and how much glucose it contains per serving, according to Harvard Medical School—of 1 cup of watermelon is only 5, which is low on the GL scale, she adds.

What’s more, watermelon also contains important antioxidants, like lycopene, that may benefit cardiovascular health, suggests a 2022 review in the International Journal of Molecular Sciences. Given those with diabetes are more likely to experience cardiovascular events related to their condition, it’s important to eat foods that positively impact heart health too when you have diabetes. Consider pairing watermelon with a source of protein or dietary fat to minimize impact on blood sugar levels, like this Watermelon Strawberry Smoothie, which contains low-fat plain yogurt.

The Bottom Line 

Fruit can (and should) be included in a balanced diet whether you have diabetes or not. While fruit does contain sugar, it also packs fibre, vitamins and minerals that can positively impact your health. Consider adding avocados, bananas, mango, oranges, prunes and watermelon into your meal plan, and pair them with other nutrient-rich foods for more stable blood sugar levels. Working with a certified diabetes expert or registered dietitian nutritionist is a great way to learn how to eat the foods you love, like fruit, in a balanced diet if you have diabetes.

https://www.eatingwell.com/bad-fruits-you-should-be-eating-when-you-have-diabetes-8418701

Breakthrough diabetes study could lead to end of regular insulin injections, researchers say

From abc.net.au

Quick Read

• In short: Researchers from the Baker Heart and Diabetes Institute say they have discovered a potential new treatment for type 1 diabetes.
• The treatment using existing cancer drugs could eventually replace the need for regular insulin injections.
• What's next? The next phase of the research would involve pre-clinical trials on animals.

Researchers say they have made a breakthrough in the treatment of type 1 diabetes which could replace the need for regular insulin injections.

Research published by Baker Heart and Diabetes Institute scientists shows they have manipulated existing pancreatic stem cells to prompt them to produce insulin.

The study from the Melbourne researchers builds on previous work by Monash University scientists, using two existing cancer drugs. 

The research is still in its early days and the next step will be pre-clinical animal trials.

But lead researcher and Baker institute scientist, Sam El-Osta, said the potential treatment could be viable for children and adults in the future.

"What we've discovered is the ability to harness the patient's remaining pancreatic cells to influence those cells to behave like insulin-producing beta cells," Professor El-Osta told ABC Radio Melbourne.

"This could potentially modify the course of diabetes and potentially eliminate the need for round-the-clock insulin injections in some people living with type 1 diabetes."

Researchers say the breakthrough could lead to an alternative treatment to regular insulin injections.(ABC Tropical North: Sophie Meixner)

Broadly, people with diabetes do not naturally produce enough insulin, or their bodies do not use the hormone as they should.

For many people with diabetes, it means multiple insulin injections are required daily to manage the illness.

Research could be 'holy grail'

The two cancer drugs used in the research are already approved by the US Food and Drug Administration.

Researchers said the potential treatment could be "rapid" compared to current treatment options for type 1 diabetes.

"We've been able to repurpose these drugs to determine whether we could influence the trajectory by using these small molecule inhibitors in pancreatic ductal cells," Professor El-Osta said.

"We can quickly influence insulin restoration in a number of days in a dish from tissues derived from type 1 diabetes donors, both children and adults."

Diabetes Australia estimates around 134,000 people in Australia are living with type 1 diabetes, which represents about 10 per cent of all diabetes cases.

The Baker Heart and Diabetes Institute researchers are optimistic their work could potentially help people living with insulin-dependent type 2 diabetes.

The research has been published in a Nature scientific journal, Signal Transduction and Targeted Therapy.

It's estimated more than 130,000 people in Australia are living with type 1 diabetes.(ABC Local: Damien Larkins)

Chief executive of the Australian Diabetes Society and University of Melbourne associate professor, Sof Andrikopoulos, labelled the research as "remarkable". 

"For the 135,000 Australians with type 1 diabetes, this is the holy grail. This is it," he said. 

"There's a potential here that this research might lead to the cure of type 1 diabetes, at some point down the road.

"It also has the potential to make a significant improvement in type 2 diabetes."

Dr Andrikopoulos, who was not involved with the study, said the research would reduce the burden of the disease.

"This research has the potential for the body itself, to produce and secrete insulin. So you can see that you're getting rid of needles, you're getting rid of insulin pumps, you're getting rid of finger pricking, you're getting rid of continuous glucose monitors," he said.

While he was hopeful for the future, Dr Andrikopoulos warned steps towards a cure would require consistent funding for diabetes research.

https://www.abc.net.au/news/2024-01-02/breakthrough-in-diabetes-treatment-research/103278156 

Symptoms of type 1 diabetes

From telegraph.co.uk

According to NHS.uk, symptoms of type 1 diabetes include:

• feeling very thirsty
• peeing more than usual, particularly at night
• feeling very tired
• losing weight without trying
• thrush that keeps coming back
• blurred vision
• cuts and grazes that are not healing
• fruity-smelling breath

Type 1 diabetes symptoms can come on quickly, particularly in children.

https://www.telegraph.co.uk/health-fitness/conditions/diabetes/living-with-type-one-diabetes/ 

‘There is no cure for Type 1 diabetes – but it won’t stop me living my life to the full’

From telegraph.co.uk

Millie Smith, 23, from West Sussex, reflects on seven years of living with diabetes and hopes to raise awareness on how to get diagnosed 

I developed Type 1 diabetes as a teenager. Until this point I’d had a completely normal childhood, growing up in Haywards Heath with my mum, dad and older sister, and I’d never had any serious health problems. 

Everything changed in 2016 when I was studying for my A levels. I was moody, unfocused, tired, nauseous and I couldn’t see clearly – I was told that I needed glasses. I was constantly thirsty and frequently had to pee. I’d lost so much weight that my face looked skeletal and you could see every notch in my spine. 

Later I would learn that I had the classic “four Ts” of Type 1 diabetes: toilet, thirsty, tired and thinner. But at 16 it was easy to pin everything on hormones and typical teenage angst. 

I told Mum how constantly thirsty I felt. She’d also noticed the changes in my mood and appetite recently, and that was when the penny dropped for her. As a former flight attendant, Mum had done a first-aid course where she’d learnt about Type 1 symptoms. “It could be diabetes,” she said. She turned out to be right, but back then I was angry and stormed off to my room. How could I have diabetes? I wasn’t fat or unhealthy, I thought to myself.

Like many people, I had misconceptions about both types of diabetes. There are five million people living with diabetes in the UK, and 400,000 of them have Type 1 like me. This condition involves a lack of insulin, which causes dangerously elevated blood sugar levels. As the charity Diabetes UK puts it, Type 1 is when the insulin-producing cells in your pancreas have been attacked and destroyed by your immune system. Type 2, on the other hand, is when your body isn’t making enough insulin, or what it makes isn’t working properly due to factors linked to diet and weight.

When I went online to learn more about Type 1 diabetes, all my problems were there, listed in bullet points. But there was no explanation: unlike Type 2 diabetes, which has well-established risk factors, Type 1 is an autoimmune condition with no known cause. While there is constant research into diabetes and new treatments, there is still no cure. This is a condition that will have to be managed throughout my life. 

Mum took me to see a doctor the day after she realised what could be going on. I was given a urine test and my sample contained so much undiluted sugar that the GP was almost certain I was diabetic. I was later advised to go to A&E and was then transferred to a specialist paediatrics unit in hospital. I felt shocked, thinking it must be my fault, but the doctors there explained that insulin was the key that processes sugar and that without it, sugar would remain in my bloodstream. A healthy blood sugar range is anywhere between 4 and 8 mmol/L – mine was at 36. 

To comfort me, Mum bought me a hot chocolate in the hospital. The doctor frowned and said “that won’t make you feel better.” Mum later admitted that she felt guilty because when I was little she’d get me to eat fewer sweets by warning me that I’d get diabetes if I wasn’t careful. Sugar was something I thought of as a reward, a mood-booster. I feared I’d have to completely cut it from my diet, but fortunately this isn’t necessary to manage diabetes well. 

I met lots of specialists who helped me to understand and manage this condition. I was taught how to inject myself, how to read my blood glucose levels through a finger-prick test, and how to calculate the insulin dose I’d need to go with different foods. I’d inject myself every time I ate any carbohydrates or sugar. When my blood sugar dropped, I needed to consume something fast-acting like orange juice or jelly beans and follow up with a carby snack to prevent them dropping again. I stopped being a vegetarian so my diabetes would be easier to manage.

                                                  Diabetes UK estimates that there are five million people in the UK living with the                                                                                                                                   condition CREDIT: Clara Molden

For the first month after my diagnosis, nurses came to my house for weekly check-ups until I was confident enough to manage things myself. Then it became monthly check-ups, and now I only need to see my diabetic nurse twice a year, where we tweak changes to my insulin dose. I have my blood tested and my feet poked to check my circulation is healthy. Things can still occasionally go awry, so regular contact with my nurse keeps everything on track. 

After all this I’d fallen behind at college, and because I was in hospital I’d missed a reunion of friends who I’d spent the summer volunteering with in Malawi, which was upsetting. My family was brilliantly supportive. Dad admitted he’d cried in the hospital café, wondering how his “perfectly healthy, strong daughter” had suddenly developed this condition. But he also had “overwhelming gratitude for the clever, dedicated people helping diabetics to live well”, he told me. 

Diabetes technology has improved dramatically in the seven years since my diagnosis. Insulin can now be directly delivered to my bloodstream with devices like the Omnipod, an automatic insulin delivery system that’s connected by Bluetooth to a device that’s no bigger than my phone. 

I got that pump when I was 18, before starting university. It’s tubeless, discreet and has been upgraded three times since then, getting progressively more accurate and helpful, with things like exercise management tools embedded.

The device bleeps to tell me that I need to change my pump and works in sync with another device that monitors my glucose levels. Sometimes the alarms happen in awkward situations like meetings, or it wakes me up in the middle of the night. Sure, this can be frustrating, but it’s a small trade-off for my improved quality of life. I like going to clubs and festivals, both of which require bag checks for entry. I show bouncers a medical letter stating why I must keep my kit, and if I can’t bring orange juice through the door with me then I’ll have some glucose tablets on hand for emergencies. 

Thanks to this new technology and my family’s support, I can honestly say that having diabetes has changed my life for the better. If people notice devices attached to my arm or stomach, I’m happy to talk about it and raise awareness but also make light of it – someone I met travelling last year likened it to a ketchup sachet, but my boyfriend reckons it’s more like a doorbell.

Being diabetic has made me more organised and health-conscious. I now plan ahead – when I go to my Zumba class or for a run, I make sure my insulin delivery is reduced about an hour in advance to keep my blood sugar levels stable. I have sugary snacks to hand and some friends know about my needs in case of an emergency. 

You can drink alcohol if you have Type 1 diabetes, but as with all food and drink, it must be consumed carefully: a glass of prosecco on a special occasion or a gin and tonic on a night out. But I haven’t stopped enjoying my life. I still travelled to Australia, New Zealand and south-east Asia for six months, a feat that involved making sure I had access to a refrigerator to store my insulin wherever I went – a tall order when travelling on the Mekong River to our isolated village homestay where there was no electricity.

I’m now 23 and hopeful for the future. Perhaps one day there might be a cure, but in the meantime being diabetic hasn’t stopped me from doing any of the things I love. 

Read more about Millie’s travels as a diabetic on her blog

https://www.telegraph.co.uk/health-fitness/conditions/diabetes/living-with-type-one-diabetes/

When You Lose Weight, You Are A Step Closer To Reversing This Health Condition

From thehealthsite.com

According to a doctor, for individuals with a BMI exceeding 35 kg/m or a BMI over 30 kg/m with significant health issues, bariatric surgery emerges as a "viable option".

There are many choices you can make to ensure you are always in good health. When you suddenly gain weight, know that it may predispose you to certain medical conditions, which may primarily affect the heart and create problems for other organs, too. It is important to, therefore, undergo a thorough evaluation to rule out potential diseases and risks.

                                                                                                                    Photo: Freepik

Did you know that weight is directly linked to diabetes? According to Dr Narendra BS, lead consultant -- endocrinology and diabetology, Aster Whitefield Hospital, Bengaluru, the manifestation of diabetes symptoms varies based on factors like blood sugar levels, overall health, and the effectiveness of diabetes management. "Common symptoms include fatigue, increased thirst, and frequent urination due to fluctuating blood sugar levels. Other effects encompass unintended weight changes, blurred vision, and numbness or tingling in the extremities. Slow wound healing, heightened hunger, and mood fluctuations are also prevalent side effects," he said.

The doctor explained that while type 1 results from the immune system attacking insulin-producing cells leading to insufficient insulin, type 2 involves cells not responding effectively to insulin resulting in elevated blood sugar levels. "The origins of diabetes involve a combination of genetic predisposition, lifestyle choices, and environmental factors. While genetics play a role, lifestyle factors significantly contribute to diabetes onset. Uncontrolled diabetes potentially leads to complications such as heart disease, kidney issues, and vision problems," he warned.

Can diabetes be reversed?

"Yes, there is hope," said Dr Narendra, adding, "Studies indicate promising prospects for reversing type 2 diabetes through comprehensive lifestyle modifications and, in some cases, medical interventions. Weight loss achieved through bariatric surgery, very low-calorie diets, and exercise has shown remission and reversal of diabetes in some individuals, challenging the notion that type 2 diabetes is irreversible."

Bariatric surgery

According to the doctor, for individuals with a BMI exceeding 35 kg/m or a BMI over 30 kg/m with significant health issues, bariatric surgery emerges as a "viable option". "Studies on diabetic obese adolescents undergoing this surgery show impressive rates of type 2 diabetes remission."

Role of diet

"In cases of severe obesity where traditional interventions may fall short, calorie restriction through very low-calorie diets has shown remarkable efficacy. Among severely-obese patients, improved hepatic insulin sensitivity and restored insulin secretion occur swiftly, offering hope for addressing underlying defects in type 2 diabetes," he stated.

Dr Narendra concluded by saying that the combined approach of lifestyle modifications, medical interventions, and bariatric surgery marks a "promising shift" in managing type 2 diabetes. "Exploring the long-term sustainability of these strategies is crucial."

https://www.thehealthsite.com/diseases-conditions/when-you-lose-weight-you-are-a-step-closer-to-reversing-this-health-condition-1049991/