Fruits are widely recognized as a vital component of a balanced and nutritious diet. However, there's often confusion surrounding which fruits to consume and when. Recently, a nutritionist suggested that eating fruits on an empty stomach could be detrimental, potentially increasing the risk of diabetes. But is there any truth to this claim?
Dr. Santhosh Jacob, a muscle-centric orthopedic and sports surgeon, challenges this notion, asserting that consuming whole fruits is not only safe but also beneficial for individuals managing diabetes.
According to Dr. Jacob, fruits are composed of approximately 80% water, along with fructose, glucose, sucrose, and fiber. He explains that these components, when consumed in whole fruits, have a minimal impact on blood sugar levels.
He elaborates, "Fructose doesn't immediately elevate insulin or blood sugar. It is metabolized in the liver. Sucrose breaks down into glucose and fructose. While glucose does raise blood sugar, it's coupled with fiber, which ensures a gradual and controlled release of glucose."
Typically, consuming whole fruits results in a moderate increase in blood sugar, around 30 milligrams per deciliter over two hours, before returning to normal. This controlled response makes whole fruits a safe option for people with diabetes, even when consumed on an empty stomach. Furthermore, the fiber, polyphenols, and short-chain fatty acids present in fruits promote gut health by nourishing beneficial bacteria.
The misconception that eating fruit on an empty stomach is harmful arises from concerns about rapid gastric emptying and sugar absorption. Dr. Jacob clarifies that while fruits digest quickly, their fiber content prevents rapid spikes in blood sugar. He also dismisses concerns that fruit might "wash out" gut bacteria, stating that only high amounts of alcohol, antibiotic overdose, or chemotherapy drugs can have such an effect.
Meta-analyses suggest that consuming around 250 grams of whole fruits daily can reduce the risk of diabetes and metabolic issues.
Dr. Jacob emphasizes the role of lifestyle factors in the development of diabetes. He notes that "Consistent post-meal hyperglycemia, excessive calorie intake, processed foods high in fats and refined sugar with no fiber, lack of strength training and physical activity, disrupted sleep, central obesity, and stress are major contributors to diabetes in India." He concludes that whole fruits, packed with nutrients and fiber, can be a valuable asset in managing or preventing diabetes.
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