Replace fruit juice in breakfast with whole fruit, especially if you are diabetic

Mumbai, December 3: Remember your perfect breakfast food; undoubtedly fruit juice holds an important ranking on the list. But if you are a diabetic, you need to moderate your fruit juice intake. A recent study says larger glasses of juice can substantially raise blood sugar levels. A risk of type-II diabetes has been linked to fruit juice consumption.

We always emphasis on the vitamin C and calcium portion of a fruit juice. But along with those important nutrients, fruit juice also contains fructose, a form of sugar. Half a pint of fruit juice contains more sugar than the World Health Organisation recommends ideally having in a day (30g of sugar for men, 24g for women). Along with that, a whole fruit ever contains a higher amount of fiber compared to fruit juice. Even highly processed juices may not contain any fiber.

Fibre never affects blood sugar. Apples, oranges, and pears all contain soluble fiber which Apples, oranges, and pears all contain soluble fiber. But due to lack of fiber and over existing sucrose, Sugar levels in fruit juice can cause a significant spike in blood sugar levels, increasing the risk of hyperglycemia.

If you love fruit don’t worry! Just replace your fruit juice with whole fruits like blueberries, grapes, apples, and pears. This would decrease the risk of diabetes by seven percent. But fruit juices definitely have good aspects despite these shortcomings. Just drink it but control the limit.