Vegetables and Fruits... More Is Better!
Diana Davis, RD, LDN
Are some vegetables too high in sugar or starch to be healthy? Can the person with diabetes eat any type of fruit they like? Aren't some of the vegetables and fruits considered "bad carbs" for weight control and blood sugar management?
These are a few of the questions that dietitians and diabetes educators are asked daily by individuals who are trying to figure out what constitutes a healthy meal plan.
Nutrition "myth" information abounds among people with diabetes and the general population. Let us keep it simple, with regards to healthy eating and the consumption of fruits and vegetables, more is better.
Yes, it is true that all fruits and vegetables contain natural sugars, but this does not make these foods "bad for you." For the person with diabetes, the presence of natural sugar in fruits and vegetables does not place them in an off limits category. Rather, it means that these foods will need to be eaten in controlled portions and "counted" along with the total carbohydrates consumed at that meal or snack. Too much of any carbohydrate foods eaten at one time will impact blood sugars following the meal or snack.
The impact on blood sugars (know as the glycemic index) of many different fruits and vegetables has been studied for years. What we know today is that vegetables and fruits are generally low glycemic, which means that they produce a slow, gradual increase in blood sugar. There are several well known exceptions including potatoes, parsnips, fava beans, and watermelon which have earned the distinction of being high glycemic, which means that they will produce a rapid increase in blood sugar.
It is not necessary to give up potatoes or watermelon, but would be wise to eat these in smaller portions, and at times when the rise in blood glucose can "fuel" the body, such as before planned exercise.
Both vegetables and fruits are nutrition "powerhouses." This means they contain more vitamins, minerals, phytochemicals and fibers than most other foods. They have the ability to nourish our bodies, make us feel full, and contain fewer calories than most other food choices at a meal or a snack. Current recommendations for healthy eating for all Americans include 3 to 5 vegetable servings and 2 to 4 fruit servings daily, or a minimum of 5 combined veggies and fruits daily. Compare this to the nutrition advice to prevent or fight cancer, which recommends 9 servings of vegetables and fruits combined each day.
For most Americans "eating healthy" means eating more fruits and vegetables. Plan to include a small fruit serving at each meal and strive for two veggies at each of your main meals.
Diana Davis, RD, LDN