A person is said to have diabetes when he has a high level of glucose in the blood. It is a chronic, progressive disease that occurs when your body produces less than the required amount of insulin hormone, when your body cells become unresponsive to insulin, or when you suffer from both conditions. The disease cannot be cured but can be efficiently managed to live a normal, healthy life.
Diabetes is a global problem affecting both the young and old generations of all races. You cannot overlook diabetes, as it can increase your risk for many serious health problems, like cardiovascular disease, kidney disease, eye problems, nerve problems, etc., and has the full potential to complicate our life.
But the good part is that with proper chronic care management and certain lifestyle changes, we can manage those complications successfully.
Can eating fruits lead to diabetes?
A high level of sugar in your blood can lead to diabetes. Too much sugar in the blood results in fat storage in your body and leads to insulin resistance. Insulin resistance is the precursor to type-2 diabetes. Fruits also contain sugar. Hence, the question that comes to mind is whether eating fruits lead to diabetes. Let’s take a look.
Fruits contain fructose, which is a monosaccharide sugar, like glucose. Glucose is the body’s main source of energy. Fructose is metabolized in the liver. Excess fructose is converted to triglyceride by the liver and stored in the fat cells all over your body. Consuming too much fructose thus can lead to the build-up of visceral belly fat, which has been linked to type-2 diabetes. So unlike glucose, fructose cannot be utilized by the body to get energy. Excess fructose might increase your risk of diabetes.
Effects of eating an excess of fructose
- Excess fructose can have the following negative effects on your body –
- Increased fat synthesis by your liver, causing conditions like dyslipidemia (high blood triglycerides and cholesterol) followed by heart disease
- The increased uric acid level in the blood causes gout and high blood pressure
- Causes fat deposition in the liver, leading to non-alcoholic fatty liver disease
- Causes insulin resistance that leads to obesity, type II diabetes, and cancer
- Doesn’t satisfy your hunger, as glucose does. Hence, excess fructose intake will ultimately make you consume more total calorie
Should you stop eating fruits because they have fructose?
Remember that fruits are not just watery bags containing fructose. For years, fruits are consumed as good sources of many essential nutrients. Fruits are loaded with vitamins, minerals, and antioxidants, which are extremely important to improve your immunity and fight various disease conditions.
People with diabetes are particularly vulnerable to many health conditions like high blood pressure, heart diseases, strokes, obesity, and certain forms of cancer. The nutrient values of fruits are going to help you to fight those health conditions. Most importantly, fruits are a great source of soluble and insoluble fiber.
Fibers are good for bowels and general health. Fruits have a low to medium glycemic index due to the presence of fiber. The high fiber content in fruits slows the release of fructose in the blood and thereby does not allow a sharp rise of sugar in the blood, compared to other carbohydrate-containing foods like white or whole meal bread.
Fruits should be eaten whole, as much as possible. Fruit juice is something you must avoid. Fruits without skin become low in terms of food values, as these do not retain the fiber, thus unable to keep you full for longer and regulate your blood sugar level. Fruit juice available in the market contains added sugar, plus these are devoid of fibers.
So when you drink fruit juice, you end up consuming a lot of sugars and less fiber within that short span. It can spike sugar levels in your blood significantly. Consuming fruits in juice form is not recommended, as it increases your blood sugar level, and also makes you gain weight. That is why it is always advisable to eat whole fruits, because they are difficult to overeat, as you have to eat a very large amount of fruits to reach the harmful fructose level. If you want to have fruit juice, keep a watch on the portion size, and restrict other sources of carbohydrates to maintain the balance of total sugar intake by your body.
Hence, consuming a moderate proportion of natural, unsweetened, whole fruits is unlikely to increase your blood sugar level, provided your sugar intake from other sources are within a healthy limit. Fruits are good sources of vitamins and minerals, which your body needs to remain healthy and fight diseases. So it will not be wise to stop consuming fruits because they contain fructose. Instead, if you are concerned about your blood sugar level, cut down on foods like ordinary fizzy drinks, biscuits, cakes, chocolates, and other sugary snacks.
Make sure to consult a doctor who specialized in chronic disease management to maintain your sugar level.
Seek chronic disease management service near you
In case you are diagnosed with a brain aneurysm, schedule an appointment with CareFirst 360 for a consultation immediately. Our team of specialists clarify your queries and offer a personalized approach to figure out the right chronic care management service for diabetes that works for you.
