Our expert says:
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Fruits do not need to be avoided. They
do contain sugar, however, this is in the form of fructose. Fructose is
metabolised differently to sucrose (table sugar) as it is processed by the
liver first before it is released into the bloodstream. As the sugar needs to
bypass via the liver, it is processed slower. Fructose is also bound within a fibre matrix.
Breaking down the fibre to release the fructose also takes time which further
slows the process of releasing glucose into the blood stream. Fruit can therefore be part of a healthy diet. Eating fruit with
a protein such as plain yoghurt or a starch like high fibre crackers will further slow the
release of glucose into the blood stream. Portion control is important. Aim to eat a maximum of one fruit serving (size of a small fist or about 1/2 cup) at a meal. Also avoid eating fruit too late in the day.
Besides fruit other healthy snack ideas are lean biltong, nuts, boiled egg, chicken
strips, low fat plain cottage cheese and low-fat
hummus with vegetable sticks, cherry tomatoes, snap peas, baby carrots, mini
corn, cucumber, celery, gherkins, peppers, high fibre crackers, popcorn, rice cakes etc.
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advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.