An expert nutritionist shared which fruit juice is bad for diabetics – blood sugar is dangerous
While shopping at your local supermarket, you may come across different fruit juices; some are labeled “from concentrate” and others are labeled “not from concentrate”. Can choosing one of these affect blood sugar levels in diabetics? Coe explained, “Unlike whole fruit, fruit juice—concentrated or non-concentrated—contains free sugars.”
She explained that free sugars are “released from the structure of the fruit”, so their intake should be “limited”.
“We can drink a glass of juice much faster and more than it would take us to eat the amount of whole fruit it took to make it,” she began.
“So it’s very easy to drink large amounts of fruit juice in a short period of time, and this can lead to excess consumption of calories as well as sugar.
“This can lead to rapid increases in blood glucose levels, which may be of particular concern to people living with diabetes.”
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As the NHS points out, the risks of persistent high blood sugar (hyperglycemia) include permanent damage to the nerves and eyes.
“It’s usually not a major problem if your blood sugar is sometimes slightly elevated for a short time,” the NHS notes.
“But high blood sugar can cause serious problems if it stays high for a long time or reaches very high levels.”
Warning signs of high blood sugar:
- Feeling of intense thirst
- pissing a lot
- Feeling weak or tired
- blurred vision
- Slimming.
A home blood sugar test will show more than 7 mmol/l as a “high” value if taken first thing in the morning, before eating.
“High” blood sugar readings are usually over 11 mmol/L when the test is done at any other time.
However, diabetics are encouraged to talk to their diabetes management team about their blood sugar goals.
While “unsweetened fruit juices may contain nutrients like vitamins and minerals,” Coe said, people should limit their intake to one “small glass” per day (150 ml).
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Coe added: “If you live with type 2 diabetes, you can still include fruit juices in a healthy, balanced diet.
“But choose pure (100 percent) unsweetened fruit juice and limit fruit juice to one small glass (150 ml) a day.”
Coe stressed that “there are many aspects” of a balanced and healthy diet when it comes to managing blood sugar levels.
As a nutritionist, Kou is very familiar with what constitutes a healthy diet.
“The characteristics of a healthy diet include plenty of fruits, vegetables, and whole grains,” she began.
Coe said people should include “some nuts and seeds, good sources of protein like beans and legumes, white fish and oily fish” in their diet. [and] some unsweetened dairy products or dairy alternatives.”
“It’s also important to get enough fluids to stay hydrated so our bodies and minds can perform at their best,” she added, with “water” being “a great choice.”
Sarah Coe is a nutritionist at the British Nutrition Foundation.
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