Bananas Taste Good and are Good for You

NOT all foods that taste good are good for you, and not all foods that are good for you taste good. But high among the things that are good for you and taste good must be placed the truly ripe banana. When Disraeli, prime minister of Great Britain, on a trip to Cairo, Egypt, in 1831, first tasted a banana he exclaimed, "The most delicious thing in the world!" While that may be a matter of opinion, no doubt most persons will agree that bananas are delicious.

The banana does not grow on a tree, for the banana plant has neither trunk nor branches. Strictly speaking, it is an herb, the main stem of which is composed of leaf sheaths. It grows to a height of from ten to twenty-five feet and takes from twelve to fifteen months to produce its fruit. Once having produced a stem of bananas, the plant is cut down, as a plant never produces more than one stem—far more characteristic of an herb than of a tree.

Many indeed are the values of the banana. Truly delicious by themselves, they can be used to make appealing milk shakes, banana splits, banana cream pies, and in fruit salads. Coming more and more into use is banana powder, which those few who cannot tolerate truly ripe raw bananas can readily digest. And there are those who like to fry or bake bananas.

Among the many advantages of bananas are their being available throughout the year. They require no preparation and are naturally sealed so as to keep them practically free from bacteria and dirt. (No need to worry about sprays or whether a banana is washed before you eat it!) When fully ripe—when it has brown spots—it is easily digested, at least by most persons, and it yields much energy.

Bananas have less moisture than almost any other fresh fruit—about 75 percent. And they have also more sugar than most other fresh fruits—some 20 percent. They can therefore take the place of more substantial foods and serve not only as a dessert. Those who would reduce their weight or need to watch it might well try having a few bananas and a glass of milk instead of a regular meal. Especially would such persons do well to have bananas take the place of desserts or between-meal or late snacks.

Bananas are high in vitamins A, B and C. In fact, according to some authorities, they have so much vitamin C that with young children bananas can often be a main source of this vitamin. As for the minerals, bananas have noteworthy amounts of calcium, copper, iron, magnesium, phosphorus and sulfur. Bananas also have the power to aid in the regenerating of hemoglobin in the red cells in the blood.


Because of their low protein content, bananas are recommended for those suffering from kidney disorder. When fully ripe the starch in bananas turns to fructose, and so they are recommended for diabetics who cannot tolerate cane or beet sugar (sucrose). Bananas have been found helpful in many cases of peptic ulcers. Strange as it may seem, bananas are food for those who are overweight and those who are underweight, helping to correct both conditions, even as they are aids to remedying both diarrhea and constipation. No question about it, when the Creator made the banana he bestowed upon mankind a fine, nourishing and palatable gift.

For thousands of years bananas have been enjoyed in certain parts of the earth. But in more modern times bananas have been neglected, at least in Western lands, so that the World Book Encyclopedia lists the banana among "Fruits Unknown to Our Forefathers." Back in 1912 the Journal of the American Medical Association contained an editorial entitled "The Undervalued Banana." Today, however, the banana is becoming ever more valued, because it is a fruit that both tastes good and is good for you.


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Daily Health Tips to Stay Fit Forever

Health should be the first and foremost priority of every individual. As with good health only you can feel energetic and fresh all the time. Healthy mind and body boost up your morale to work more efficiently. You cannot perform well without a healthy body.

Maintaining a good health is not at all an easy job to do. You need to take out time to focus on your health like by doing exercises, proper diet, gym etc.

Drink plenty of Water to keep you fresh and hydrated, update with daily health tips. These sites provide you plenty of information about how to keep your body fit all the time. You just need to search the internet carefully to grab best information which you can follow on regular basis.

There are some tips which can be useful for you to keep your health in tone that is, drink as much water as you can. Much of our body and brain is made up by water. So, it is necessary to keep hydrated and flush out toxins. Exercise is very important factor or tip to keep your body in shape and energetic. The various types of physical exercises generate flexibility and strength in the body. One should eat well. Fresh fruits and vegetables are the most important foods to eat to keep your body healthy. A proper diet plan should be from breakfast to dinner which should contain a balanced diet.

Sleeping is also one of the important tips to relax your body and mind from hectic schedule. When you sleep your muscles relax and grow. It is essential to sleep at least 6 hours at night. You are suggested to sleep well and do not take tension at all if you want a healthy body.

A regular adherence to these tips may increase your chances of living a healthy and enjoyable life.


The experts advices you with best healthy vitamins avoid pills available in the market. So, start taking your health seriously to stay fit forever.



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A Banana a Day Keeps the Doctor Away!

If you want a quick fix for flagging energy levels there’s no better snack than a banana.

Containing three natural sugars - sucrose, fructose and glucose - combined with fiber; a banana gives an instant, sustained and substantial boost of energy.

Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet.


Anemia:

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.


Blood Pressure:

This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect food for helping to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.


Brain Power:

200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation:

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Depression:

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain trypotophan, a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier.

Hangovers:

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.


Heart-burn:

Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief.


Morning Sickness:

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.


Mosquito bites:

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves:

Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods such as bananas every two hours to keep levels steady.


PMS:

Forget the pills eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.


Ulcers:

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronic ulcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.


Temperature Control:

Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD):

Bananas can help SAD sufferers because they contain the natural mood enhancer, trypotophan.


Smoking:

Bananas can also help people trying to give up smoking, as the high levels of Vitamin C, A1, B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.


Stress:

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water-balance. When we are stressed, our metabolic rate rises, there by reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.


Strokes:

According to research in ‘The New England Journal of Medicine’ eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!


Warts:

Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

So you see, a banana really is a natural remedy for many ills. In fact, bananas have an exciting nutritional story. They are a good source of fiber, vitamin C, and potassium. One banana has 16% of the fiber, 15% of the vitamin C, and 11% of the potassium we need every day for good health! When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.

Here it is, different ways to eat your Banana:

Breakfast:

Add sliced bananas to cold cereal; make banana pancakes or banana muffins; make a banana and yogurt shake; add bananas to a bowl of mixed fruit; mix with low fat yogurt.

Lunch:

Eat a banana with your lunch; add sliced bananas to a fruit salad; make a banana and peanut butter sandwich.

Snack:

Eat a banana! Make a smoothie.


Dessert:

Top low fat yogurt or low fat ice cream with sliced bananas; make a low fat banana milk shake.

Now you can say, “A Banana a day keeps the doctor away!”


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Fresh Fruits And Vegetables For Healthy Living

Apart from the fact that fruits and vegetables provide our body with fiber,vitamins and minerals which the body needs for healthy functioning,there are other numerous benefits of eating fresh fruits and vegetables.It is the Raw Food Way.


The raw food lifestyle is a vegan diet and does not include the use of any animal-based products.This helps you to concentrate on maintaining a balanced diet at all times by eating only those foods with high nutritional value.

Raw food is not heated above 118 degrees,so retaining all the goodness,healthy contents and nutrients in the food is ensured instead of killing the nutritional values through hard-cooking. Fresh fruits and vegetables are wholesome foods and they come to you in their whole,healthy and natural forms.They are not stripped,pulverized,added to,salted,or chopped.

Many people start the raw food way by trying it for just a week or perhaps just one meal per day.This will definitely boost your health and regulate your weight,and will make you feel a new found radiance for your body.

Not only is fruits and vegetables delicious,taste fresh and better,it is also naturally low in fat.This makes it an excellent source of snacking choice.Fruits can be eaten as snacks in between meals like early in the morning,in the evening,or even at mid-afternoon.A small pack of fruit will give you a break on your pocket,as it not only cost less but also serve more than a bar of candy.So now,you can see how important and nutritious it can be and we need to encourage our children to start eating more fruits and vegetables in their daily diet as habits formed during childhood can be quite strongly developed through one's life.


One of the healthy eating habits for weight loss that you must be aware of is completely cutting off junk foods.You can achieve this by including as many servings of fresh fruits and vegetables in your meals as much as you can.

When you eat fruit with its peel or skin,it enables your body to take in extra fiber.Fiber is a component of fruits and vegetables which takes the body a longer time to digest.This helps to keep your digestive systems operating correctly and aids in the cleansing of the colon.Fiber also help in maintaining proper bowel movement,and hence prevents constipation.If you ever had any problem with regular bowel functioning and thus wanted to know how to lessen the uneasiness of irregular bowel movement,you must think about eating fruits and vegetables more frequently.

A balanced raw food gives you all the nutrients you need.The fruits and vegetables are packed- full of natural goodness and you will find your cholesterol levels tumbling as well as those excess fat falling off naturally.

You should be eating fresh fruits and vegetables in the region of 5 servings everyday.This will enable you to achieve a better,healthier and rounded living.It is a sure way to add positively to your total well-being.


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Benefits of Fresh Fruit

Fruit comprises water just as the our body does

Similar to 80% of the body is made of fluid so does 80% of fresh fruit, which comprises water.
It is really logical for our body to take food which has just as much water as your body itself. There isn't any other food than typical fruit on earth which has over 80% water.
Fresh vegetables also have plenty of water and are consequently second best.
Fruit is completely bad-cholesterol free

Sure with this point, excessive bad-cholesterol is terrible for the body and fruit doesn't consist of bad-cholesterol. Animal meat and milk products however contain loads of bad-cholesterol.
Fruit stimulates your memory

In case you have not learned yet: fruit is the best brain fuel. Fruit provides a positive impact to our brains. How it is effective still ought to be observed and some researchers are looking into it. What many of us do know for sure is that when you take fruit appropriately, the brain can recollect info more quickly and with less effort. This is invaluable tips for many who are getting ready for an examination.
The thought that fruit is a pricey nutrition

Do you often feel that fruit is a pricey supplement? Please take a proper look at the amount of money you pay out to other food. It may be really worth something to swap part of those expenses with fruit. Most of us are convinced fruit is the healthiest food on the planet and as a consequence it is really worth spending your money on.
Fibers

We can say for sure that a diet plan with a good amount of fibers helps combat high blood pressure, corpulence and also other factors which raise the risk for a heart problem. The taken amount of edible fibers probably an even more significant factor compared to the quantity of fat that is eaten by people!
The food which contains these kinds of organic fibers is fruit, surely! The American Heart Association recommends us to eat 25 to 30 grams of dietary fibers coming from fruits and vegetables. This is similar to having 5 to 9 portions of natural fruits or vegetables every day.
Fruit helps make you feel better

A number of news have shared with us regarding individuals who were regularly depressed and the way they recovered from their depression little by little after taking significant amount of fruit oftenly. Consuming much fruit provide a mysterious restoration impact on people. It is even much better to take considerable amount of fruit juice regularly. It can take around four weeks until you can see the effects. Make sure you take all these smoothies 20 minutes ahead of the consumption of various other meals. In this way the fruit is not going to ferment while in the stomach and the wholesome components could be absorbed by the bloodstream effectively.
Ethical motives to eat fruit

Fruit will not have to be slaughtered before taken.
The ethical point suggests that fruit is truly a non-animal food. Many individuals find animals, particularly mammals, as living organisms exactly like humans. You can find religions that point out animals have got souls like people. Fruit has certainly not been told to have a soul, thereby can be taken without initiating any damage. Fruit is the purest food.
If you notice fruit on a tree, the particular tree is suggesting something: "Consume my fruit and help sow my seeds."  This is just how nature works. People take fresh fruit and vegetables and then help the plants to multiply.


The advantages of eating fruit are plenty. Fruits are exactly what you simply can't afford to neglect in your diet.

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Tips in Preserving Fresh Fruits

Seasonality of fruits and vegetables gives us ideas to store fruits and vegetables when the season changes, this is to sustain our nutritional dietary needs.   Fruits could last for few days and when it's not stored properly, it can be rotten.  Sometimes we opt to buy fruits in bulk when it reaches its pick season for its market price decreases in which we cannot consume within its targeted lifespan.   Fruits could easily loose its vitamins and minerals when it's not stored properly.  Fruits contain 90% of water which means that when harvested, it will possibly dry out when it's not cooled or preserved which means that water-soluble minerals is absent.

Fresh fruit preserves plays important role in conservation and utilization of fruits during off season.   The study of the nutritional facts about fresh fruit preserves can be complex.  And there's no adequate facts presented in any claims.  Regardless to what they claim scientist found out that fresh fruit preserves can still be an adequate substitute to fresh and frozen fruits. Furthermore when it is fresh and handled properly during the food processing, best results can still be obtained.  

When you want to preserve fruits at home, here are the best things to consider:

1.       Choose only fresh fruits.

2.        It would be best to preserve fruits after three hours from harvest.

3.       Handle gently to avoid bruising.

Depending on methodological techniques that we learned from our family, we sometimes neglect ourselves to the fact and the safest way of canning.  Here are some UNSAFE CANNING METHODS:


1.       Open kettle canning/ inversion canning – According to the University of Wisconsin Open Kettle Canning involves placing hot food in jars and sealing with no further heat treatment. This method is NOT recommended for home canning of any food because it seldom sterilizes food. Without sufficient heat to destroy bacteria and sterilize the food, the product may spoil. Foods ferment when open-kettle canning does not destroy yeasts, or permits them to enter the jar before it is sealed. Simply getting lids to seal on jars will not prevent food from spoiling.


2.       Steam canners – Steam canning is not recommended at this time for either acid or low acid foods. Processing times for use with current models have not been adequately researched. Today's steam canner looks like an upside-down boiling water canner. The base is a shallow pan with a rack that is covered with a high dome lid. After the jars of foods are placed on the canner's base, a small amount of water in the base is brought to a boil and the dome fills with steam. The jars and foods in them are heated by the steam surrounding them. However, steam canners do not heat foods in jars exactly the same as boiling water canning does. Low acid foods are potentially deadly because Clostridium botulinum bacteria could survive the steam canning and produce the poison that causes botulism. Acid foods may also be under processed and therefore could spoil.

3.       Oven Canning – is extremely hazardous. When you can food it is important to know and control temperature. With oven-canning the temperature will vary according to accuracy of the oven regulator and how heat circulates. The dry heat penetrates food jars very slowly. Oven-canning can be dangerous regardless of brand of oven, jar, cap or lid you use. Jars may explode, wrecking the oven and seriously cutting or burning someone. Most important, the temperature of the food in the jars during oven-canning is not high enough to destroy dangerous bacteria.

4.       Microwave processing -These have not been shown to destroy all bacteria present in the food or heat uniformly. Problems may also occur with siphoning of the food out of the jars and lid failures.

5.       Aspirin/ Salicylic Acid – Do not use any chemicals or preserving powders as a substitute for heat treating home-canned food. These will not prevent food from spoiling, or give you a good product. If you do not use a heat treatment, there will not be a vacuum in containers and this will generally accelerate food deterioration. The only safe procedures are boiling water bath process for acid foods and pressure canning for low-acid foods.

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Fruits and Diabetics - Learn Which Fruits Diabetics Should Eat and How To Eat Them

Should Diabetics Eat Fruit:

This is a tricky question. On the one hand, most of the calories in fruit come from carbohydrates which of course is something diabetics have to watch very closely or their blood sugar may spike. Additionally, most fruits have a high glycemic index compared to low carb high protein foods. On the other hand, some fruits are extremely high in antioxidants, vitamins, minerals, and fiber if eaten in their unadulterated raw form. There is no question that fiber helps regulate blood sugar. Scientific studies are rapidly proving the powerful health benefits of antioxidants. These include antioxidants that help regulate insulin and help our cells become more sensitive to insulin, i.e. they help reverse diabetes. They also include antioxidants that help fight off health complications that diabetics are more susceptible to including heart disease, premature aging, stroke, and cancer. The pectin found in apples has been shown to improve glucose metabolism. Early studies show grapefruit can also lower blood sugar.

My take on this is that most diabetics should eat fruit BUT they should be very prudent about how they go about it. The primary purpose of this article is to give those with diabetes (and those who love them) practical information they can use to make wise decisions about which fruits they eat and how to eat them.

One important caveat: From a strict botanical perspective, some foods which we call "vegetables" are technically fruits but I am not including a discussion of these in this article. I do want to mention that many of these "vegetable fruits" are superstars in the diabetic diet. For example, a medium-sized peeled cucumber which is technically a fruit has only 3 net carbs and an extremely low glycemic load of 1 plus they are chock full of nutrients and fiber.

What Are the Best Fruits For Diabetics?

The best fruits for diabetics, taking all important factors into consideration, are berries. Relative to other fruits, berries are low carb and have a low glycemic index (20 - 45 GI, usually on the lower end of this). They are also exceptionally high in fiber and antioxidants. Within the most common berries consumed in the US, raspberries and blackberries have less carb and a lower glycemic index than blueberries but you can adjust your serving size to compensate for this. For example, a 100 gram serving (about 2/3 cup) of raspberries or blackberries has approximately 6 net carbs whereas the same volume of blueberries has 12 net carbs. So, if you're keeping your carbs super low you may want to reduce your serving size of blueberries to 1/3 - 1/2 cup.

Diabetics Should Favor Fruits That Are Relatively Low Carb, Have a Relatively Low Glycemic Number, and Are Relatively High In Fiber

Besides berries which I've identified as the #1 choice overall, a small serving of apples (12-26 g/fruit), citrus (8-22 g/fruit), and stone fruits (1-19 g/fruit) a few times a week can be part of a healthy diet for most diabetics. These fruits have a relatively low glycemic index and relatively low carb per fruit. Stone fruits are fruits that have a single large pit (the "stone") in the middle with a sweet fleshy outer layer around it. These include cherries (1 g/fruit), peaches (11-19 g/fruit), plums (7 g/fruit), apricots (3 g/fruit), and nectarines (12-13 g/fruit). For your easy reference, I've included the estimated range of net carbs in grams per fruit. If you're on a really low carb diet (less than 30 carbs per day usually) or you are gaining unwanted weight, you may have to really curtail fruits. It is interesting to note that stone fruits are all members of the genus Prunus which also includes almonds, a superstar in the diabetic diet, and that a peach pit looks a lot like an almond shell. The edible skins of fruits tend to be very high in fiber so be sure to eat your apple peels and that fuzzy peach skin!

Cantaloupe (aka ground melon), watermelon, and pineapple are examples of fruits that are very high in carb so you might want to eat them only occasionally.

Bananas Are Very Popular In the American Diet But...

Bananas are the most popular fruit in America, even surpassing apples and oranges. However, bananas have 17-31+ grams of carb and have an average glycemic index of 55 which can be much higher with a really ripe super sweet banana (the way I like 'em). If you really miss banana, I recommend eating them only 1-2 times a week and eating only half a banana as a single serving. Plus, you can pick out small bananas when you shop to lower the carb.

Diabetics Should Avoid Fruit Juice and Dried Fruit

Even if you drink the unsweetened kind, fruit juice contains little to no fiber and is very high in sugar with a high glycemic index. Because of this, even a small amount of juice can play haywire with your blood sugar levels. Plus, when you drink juice, you miss out on many nutrients you'd have in the actual whole fruit. Dried fruit highly concentrates the sugar and should therefore definitely be avoided by diabetics.

Eat Fruit With Other Foods

This is a very important point so pay close attention. When diabetics eat foods that are higher in carbs and have a higher glycemic index such as fruits, they should always try to eat some protein and healthy fat along with it. The protein and fat balances out the effect of the carbohydrates in the fruit and you will get less of a spike in your blood sugar. A really good combination seems to be eating fruit with nuts. You can also combine eating fruit with some low carb yogurt, cottage cheese, hard cheese, or eat your fruit as part of a full meal. I love eating a small bit of fruit as a dessert. Use common sense though. If your meal already has a significant number of other carbs (like grains), you may want to skip the fruit.

Try To Eat Fruit Earlier In the Day

It seems that for most diabetics fruit has less effect on their blood sugar levels if they eat it earlier in the day. So, try to eat your fruit as part of your breakfast or lunch. This is especially true if you are experiencing the "dawn phenomenon" where your early morning blood sugar readings are much higher than they were when you went to bed. In this case, you should definitely avoid eating fruit at night and see if that makes a difference.

Pay Attention To Your Whole Diet and Keep It In Balanced

Let's say you go on a beautiful summer picnic and you splurge on some very sweet watermelon (yum!). To compensate, you may want to watch your carbs more carefully for the rest of the day and maybe eat a lower carb dinner. If you just have to have a banana with your breakfast (I suggest eating half of a small banana), try to eat a lower carb lunch and limit your other carbs at breakfast.

Pay Very Careful Attention To Serving Size

The phrase "eat in moderation" takes on new meaning for the diabetic. Food is medicine for the diabetic and can even reverse diabetes if you know what to eat and stick to it but it can also exacerbate the disease if you eat the wrong foods. When it comes to eating carbohydrates, no matter how healthy food item is, serving size is the most important factor. Yes, fruits are healthy in many ways but if you are diabetic, it is crucial you do not over-indulge in fruit. Doing so bcould result in a huge spike in your blood sugar, and worse, if you over-indulge too often you could make your cells less receptive to insulin.

I know the natural tendency of most Americans is to pick out larger sized fruit, which is why cultivators select for it. However, a simple trick for diabetics who want to limit their carbs is to pick out smaller fruit. It is generally just as tasty as the bigger fruit. Let me give you a few examples to illustrate the carbs you can save by doing so. A six inch banana has 17 net carbs whereas a nine inch banana has 31 net carbs. That's a 14 carb difference! That's very significant. Even if you eat just half a banana, that's still a 7 carb difference. Try to pick out small bananas. A small tangerine is only 9 net carbs (clementines are only 8 net carbs) whereas a large tangerine is 14 net carbs. You may even want to pick tangerines over oranges because even a small orange is 16 net carbs which is more than the largest tangerine. If you really want to limit your carbs, you may want to pick apricots and plums (3 and 7 net carbs respectively) over peaches and nectarines (11-19 net carbs). It's hard to resist eating the entire peach and it's awfully messy to slice and leave half (but possible). With cherries, you can simply count out the number of cherries by the number of carbs you can afford since they are 1 net carb per cherry. How convenient of them (smile).

Be Careful, You May Be Eating More Carbs Than You Think

I think many diabetics and low carb dieters grossly underestimate the net carbs in the fruit they eat. There are many reasons for this.

It is easy to be fooled when you look up the nutritional values of fruit. The value you get is probably an average value. The average may not be as big or as ripe as the fruit you are actually eating. The tests may have been conducted with a different species or variety that is more or less sweet or has more or less fiber than the fruit you are actually eating. There is a lot of variation between varieties in fruit and it can make a HUGE difference in the actual nutritional values. Even if you are comparing the exact same variety/species, your fruit may have been grown in a different soil type. Bottom line, you need to take the nutrition values you find for fruit with a grain of salt and be very aware that the values can vary greatly - much more so than with other types of foods like meat and dairy.

Cultivators and food science geeks play with genetics of fruits in an effort to make us, the sugarophilic super size that please consumers that we are, happy. I've read that the sugar content in cantaloupe doubled between 1950 and 1999. The values for fruit in the USDA Food Database were recently updated because they were so underestimated because fruits have gotten so much bigger and sweeter.

When you pick out fruit, don't you tend to pick out the ripest, sweetest, most tantalizing fruit you can find? I know I do. In general, as a fruit ripens its carb quantity goes up, especially if it ripens before it is picked. Have you ever heard anyone say, "That fruit was as sweet as candy?"

Know Your Own Body

There seems to be more variability in how diabetics respond to fruit than just about any other food type. For some diabetics, eating a whole apple seems to be just fine while with others eating just half an apple can send their blood sugar soaring through the roof. For this reason, you need to do some very careful testing to see how your body responds to fruit so you will know what quantities and which fruits you can eat without causing ill effects. You'll want to keep the testing as simple as possible. Measure out a certain quantity of fruit, perhaps a half cup or whole cup of a fruit you'd like to eat, and test your blood sugar just before you eat it and then again 1.5 hours after you eat it. Compare these readings to what happens when you eat a low carb high protein snack at the same time of day under as many of the same conditions as possible. You can try increasing or decreasing the amount the next day depending on the initial result and you can try other favorite fruits. Keep in mind that many other factors such as other foods you eat around the same time, how much exercise you've recently gotten, how much sleep you had the night before, how stressed you are, what you do in that 1.5 hours between tests, etc, etc can all affect the results so you'll want to test more than once to see how consistent your results are. If your blood sugar does spike after eating a reasonable portion of fruit, I encourage you to re-test in a month or two if you adhere to a good and consistent low carb diabetic diet and make other healthy lifestyle changes during that time such as getting more exercise, sleeping more, and lowering stress. Once the body has had time to heal itself, i.e. once you've had time to reverse your diabetes, you will likely be less insulin resistant (this is what happened to me) and your body may be able to handle reasonable portions of fruit (and a few other carbs) without the spikes in blood sugar.

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