Indra Balaratnam
ACCORDING to the National Health and Morbidity Survey 2011 by the Ministry of Health Malaysia, one in five Malaysians are diabetic. This is approximately a two-fold increase in the last five years.
If you've been diagnosed with diabetes, you need to adopt a healthy diet and lifestyle.
As a diabetic, you have a problem digesting glucose due to a change in the functioning of your pancreas.
You need to be mindful of the selection of healthy choices that suit your palate so that it complements your medication and the management of your diabetes.When it comes to food choices, one thing many diabetics miss is their favourite desserts. Instead of loading on cakes and cookies, why not make fresh fruits your choice.
Fruits contain fructose, a type of carbohydrate called monosaccharide because it consists of a single sugar molecule.
Fructose is one of the common sugars found naturally in carbohydrate foods.
Research shows that fructose does not acutely raise blood glucose.
Can diabetics enjoy fruits? The answer is yes!
Fruits should be part of the foods included – in a healthy and balanced diet for diabetics –besides whole grain carbohydrates, lean protein, vegetables and dairy products.
As a whole, the variety of foods from the major food groups will provide the energy, vitamins and minerals required for maintaining good health.
One such fruit that would be a good addition to the range of fruits for a diabetic is the kiwi fruit. The small fuzzy, brown-skinned fruit with the succulent, juicy flesh is known for its many health benefits – with the content of over 20 essential vitamins and minerals, such as potassium, folic acid, Vitamin C, E, carotenoids and antioxidants.
The fruit is packed with more vitamins and minerals per gramme than many other popular fruits.
A Rutgers University study categorised kiwi fruit as one of the most nutrient-densed fruits in comparison to the key nutritional content of other fruits.
Kiwi fruit is high in fibre and low in Glycemic Index. GI is a measure of the effects of carbohydrate on blood sugar levels.
Carbohydrates that break down quickly during digestion and releasing glucose rapidly into the bloodstream have a high GI; carbohydrates that break down slower, releasing glucose gradually, have a low GI.
Kiwi fruit is suitable for diabetics because of its high fibre content and low GI level, which provides good glycaemic regulation.
In fact, it has a lower GI compared to a majority of carbohydrate foods, and has been used as an energy source in diabetic patients because it may aid glycaemic control.
Kiwifruit is also a good source of natural dietary fibre that helps to slow down the absorption of natural sugars from the fruit, thus helping to moderate blood glucose levels.
It also stimulates the growth of good, friendly bacteria in our intestines.
Scientific research has shown that eating kiwi fruit regularly helps promote normal bowel habits, with less bloating.
Its high soluble-fibre content has an exceptionally high water-holding capacity, and as such bulkier, softer stools are produced.
As we celebrate World Diabetes Day this month, let us all make a pledge to lead a healthier lifestyle, by eating more nutritious foods and become more active. Here's to your health!
http://www.thesundaily.my/news/883979
