Yes, of course, the answer is yes. While some people believe that fructose may be dangerous for diabetics and health in general, in fact, the reality is quite different. Here at Grupo El Ciruelo we are pleased to tell you why you can and should eat grapes whether you are diabetic or not.
The properties of grapes and their glycaemic index.
Not many fruits have as many properties as grapes, regardless of the variety. When we eat them, we provide ourselves with phytonutrients, preventing cardiovascular and digestive diseases; antioxidants, boosting the immune system; and carotenes, high in vitamin A.
Grapes also contain vitamins K and B6, as well as potassium and fibre. In addition, grapes also contain carbohydrates such as fructose, fruit sugar, at not worrying levels due to their glycaemic index of 45 (levels below 55 are considered low), and the fibre contained in grapes helps to prevent glucose peaks.
What if I ate grapes while having diabetes? Which precautions should I take?
Thanks to all these properties, it is safe to say that people with type 2 diabetes are not at risk if they eat them moderately, as part of a varied and balanced diet. People with type 1 diabetes, meaning that their pancreas does not produce any insulin at all, should remember to take insulin when eating grapes.
It is important to note that eating fresh grapes, ripe grapes and sultanas are not the same. The grape, once it loses moisture and matures, gradually concentrates sugars and loses its properties. Thus, people with diabetes, whether type 1 or 2, may be interested on selecting a less ripe grape; which is easily recognisable because they taste less sweet and are firm grapes. In addition, grapes are a non-climacteric fruit, so they do not continue to ripen once harvested and therefore there is no need to rush to eat them as soon as they are at home.
Can I eat 12 grapes on New Year’s Eve if I am diabetic?
Once again, the answer is easy: of course it is. It is obvious that a diabetic, regardless if they are type 1 or 2, has to include the intake of grapes or any other fruit in their overall glycaemia balance, and medical and endocrine authorities advise them to eat these grapes as close to dinner as possible, in this way avoiding glucose peaks and not disrupting a healthy and balanced diet. Tip: if there are 12 grapes (50 grams of grapes), they contain around 20 g of sugar. If we do not want to have to take insulin to absorb the fructose in the grapes, then we can eat less bread that day or avoid the dessert at dinner, so our body will not notice the slight excess of sugar with which we say goodbye to the year.
At Grupo El Ciruelo Group we keep on growing grapes respecting their ripening time, by following the natural process and valuing local products with the highest quality. Therefore, we can say that our grapes are a safe, natural product that brings great health benefits to all who enjoy them, whether they are diabetic or not.
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