Dr. Achyuthan Eswar - Apr 09 2021

Nutrition Myths Busted: "Diabetics Should Avoid Fruits"

D

iabetics should avoid fruits!

"How true is this? In our series "Nutrition Myths Busted" we bust common nutrition myths & replace it with evidence based nutrition!

The reasons why Diabetics are advised against fruits are:

📈 Fruits have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar

💉 Fruits have too much sugar which can contribute to weight gain, which may lead to higher blood sugar

Is this true? 🤔

🍇 While fruits do have natural sugars in them - Glucose and Fructose, they are also packed with vitamins, minerals, and most importantly, fibre. This is important because fibre not only slows absorption, keeping blood sugar levels stable, but also has most of the phytonutrients bound to it. So eating whole fruit has actually found to be beneficial for people with Diabetes.

🍍 Whole fruits and smoothies with the fibre intact are recommended. Fruit juices and extracts without the fibre are to be avoided, especially for people with Diabetes

What's more?

📑 A recent meta-analysis showed that eating 600 grams of fruits a day reduces risk of developing metabolic syndrome by a whopping 34%! Metabolic syndrome is characterised by abdominal obesity, dyslipidemia, high BP and insulin resistance. Reduction in risk of metabolic syndrome in turn reduces risk of diabetes and heart disease. Fruits and other whole plant foods can help both in prevention as well as treatment of diabetes.

🥭 Even Fruits like Mangoes are not only safe for Diabetics, but have also found to be helpful! Give diabetics some freeze dried mango every day for three months without any change in their diet or exercise, and their blood sugar drops by 4 points.

📈 A recent meta-analysis also showed that eating 600 grams of fruits a day reduces risk of developing metabolic syndrome by a whopping 34%! Metabolic syndrome is characterised by abdominal obesity, dyslipidemia, high BP and insulin resistance. Reduction in risk of metabolic syndrome in turn reduces risk of diabetes and heart disease.

One of the simplest positive Lifestyle change we can start with is to include more fruit in our diet everyday, especially if we are diabetic.

Here are FIVE tips to get started!

🍌Start your every meal with some fruit. It could be something as readily available as a banana

🍉Choose local and seasonal fruits. These are not only less expensive buy also healthier for us

🍊Eat fruits whole or make smoothies. Juices that typically strain out the fibre cause a blood sugar spike and are best avoided

🍎Source fruits that are grown without chemicals as far as possible

🍍It is recommended to eat at least 360gms of fruits every single day

Get started today! If you are looking for some help to make this easier, you can subscribe to our Chia Breakfast Jars  or Doctor Designed Meals and get healthier with every bite!

Be Blessed by the Divine!
Dr. Achyuthan Eswar
Lifestyle Physician

4 Breakfast Jars (Trial Pack) - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
4 Breakfast Jars (Trial Pack) - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
4 Breakfast Jars (Trial Pack) - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
4 Breakfast Jars (Trial Pack) - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
4 Breakfast Jars (Trial Pack) - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
4 Breakfast Jars (Trial Pack) - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts
4 Breakfast Jars (Trial Pack) - Sampoorna Ahara - Healthy Food, Food Delivery, Food Order Online, Healthy Snacks, Healthy Breakfast, Sourdough Breads, Sugar-free Desserts

3 Breakfast Jars (Trial Pack) delivered in the evening | Sugar-free, Wholesome & Plant-based

Rs. 930.00
Rs. 1,080.00

Breakfast so delicious, you can even eat it as dessert!

Try 3 Jars before subscribing! 

Move over, packaged cartons and oily food! Sampoorna Ahara Breakfast Jars are here! Freshly prepared from fruits, vegetables, nuts, spices, & nothing else! Our Chia Breakfast Jars are so delicious, you will never know when we sneak in some amla, moringa or beetroot into the mix.

When: Delivery window - 2:30 - 8 PM. Delivered chilled. Can be refrigerated for up to 24 hours. Perfect for a post-workout energy boost, hearty breakfast, evening snack or even light dinner! 

Who: Kids love the Breakfast Jars, and so do adults. 100% Whole Food Plant Based! Packed with natural fibre from fruits and vegetables.

How Much: Each Breakfast Jar contains 400 grams. Feel Full & Light!
Order & start within TWO DAYS across Bangalore (same-day delivery not available.)
Flavours: One flavour for every day of the week and every season a new set of flavours get added!

Frequently Asked Questions

What’s the story behind Sampoorna Ahara?

Spurred by our mentor Radha Eswar's fight with cancer, Sampoorna Ahara was founded with a vision to make healthy food delicious and easier for you. Dr. Achyuthan Eswar, a qualified Yoga & Naturopathy Doctor, personally prepared our first product in 2019. Our co-founders focus on:
🌱 Organic
🌱 Clean
🌱 Natural
🌱 Wholesome
🌱 Plant-based

All our products are prepared by our specially trained team from less privileged backgrounds and helps them escape poverty with your support.

Sampoorna Ahara is the first social enterprise in India focused on Whole Food, Plant Based Nutrition. 💚

What does ‘Whole Food Plant Based’ mean?

Plant Based means food sourced from plants, and not from animals.

Whole Food means food in its wholesome, natural form, where nothing good has been removed and nothing bad has been added.

The overall balance of research data shows that eating more wholesome plant-based foods can give you better health, quality of life, immunity and even longevity.

WFPB Diets have been proven clinically and repeatedly to help prevent, treat and sometimes even reverse lifestyle diseases such as heart disease, high BP, diabetes and obesity.

What does ‘Organic’ mean?

Organic means food grown and stored without using any harmful chemicals.

Many of our products are 100% organic. The rest contain several organic ingredients.

Going 100% organic is challenging. Many ingredients are not grown without chemicals, yet they are not labelled organic on the package unless they are certified.

How much time does it take for delivery?

Any order placed on our website or app usually takes:

  • 1-4 working days to get delivered within Bangalore
  • 7-15 working days to get delivered outside Bangalore across India (most orders take less than 9 working days, some up to 15 days) 

Please note, for orders outside Bangalore, we send it to you through third party courier services, packaged safely using eco-friendly packaging.

Is there any shipping charges?

Yes, here are shipping charges:

  • Within Bangalore - up to ₹80 on every order below ₹500. On order above ₹500, shipping is free 🥳
  • Outside Bangalore - up to ₹200 on every order below ₹4000. On order above ₹4000, shipping is free 🥳

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