Expert explains how much fruit and veg to eat to reduce risk of diabetes

From getsurrey.co.uk

The natural food sources are usually low in calories and filled with minerals and goodness

Fruit and vegetables are a key part of a balanced diet - they contain fibre, carbohydrates and provide your body with the necessary vitamins. However, you might be wondering how much fruit to eat if you're at risk of diabetes. 

An expert has highlighted exactly how much fruit and veg you should be eating to reduce your risk of diabetes. The natural food sources are usually low in calories and filled with minerals and goodness. Regardless of being fresh or frozen, they make a great addition to your diet.

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Although some might be high in carbs, it's essential to eat fruit and veg for a balanced diet. Diabetes UK advises to eat five portions per day, to help protect your body from stroke, heart disease and some cancers - all of which you're at more risk of if you have diabetes.

The health benefits of a fruit have been highlighted with experts saying they can reduce the risk of heart disease, stroke, diabetes and high cholesterol. This advice was shared on the Fast 800 website, where promotes a healthy lifestyle through time-restricted eating and a Mediterranean diet.

Health guru Dr Michael Mosley, who sadly died last year, is behind the site, known for his numerous books, TV and radio shows, and the Just One Thing podcast. He previously said: "Strawberries can help to limit inflammation, manage blood sugars, reduce the risk of conditions like heart disease, stroke, diabetes and high cholesterol, as well as containing a healthy dose of vitamin C to support your immune system. Strawberries are also low in calories so they're a great, sweet option to enjoy on fasting and non-fasting days.

"Topping the strawberries with chopped hazelnuts and pumpkin seeds provides that extra boost of healthy fats which can help keep you full all evening after your meal. Pumpkin seeds, in particular, have even been shown to improve heart health, fertility, mood, energy levels and sleep quality. Paired with the decadently dripped dark chocolate topping, which also improves mood and blood flow."

Though there is no specific diet for reducing the risk of diabetes, adding fruits and vegetables to your diet will ensure you have a healthy and balanced diet.

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It's also good to speak to your GP if you have concerns - Type 2 diabetes presents significant health concerns when blood sugar levels remain unchecked. Although fruit plays a crucial role in a balanced diet, Diabetes.co.uk also cautions that two fruits can cause blood sugar to spike "too high".

This form of diabetes is characterised by the pancreas failing to produce sufficient insulin or its produced insulin being inadequately utilized by the body. Regulating blood sugar is insulin's primary duty.

The advisory body points out particular fruits with greater sugar content. "For example, bananas and oranges are examples of more sugary fruits whereas berries are examples of less sugary fruits."

Be sure to contact your health provider before making any drastic changes to your diet.

https://www.getsurrey.co.uk/news/health/expert-explains-how-much-fruit-31586443