Can I eat fruit if I live with type 1 diabetes?
What’s the diabetes deal with fruit?
Since starting back in clinic after maternity leave there's been one topic that's come up with every client: a hesitancy around eating fruit. Maybe this is sounds familiar to you?
I get it. I've had my own fair share of love-hate feels towards fruit. I didn't eat bananas for a whole year, and not because I didn't like them. Because I was afraid.
Somewhere along the road, it feels that we as the T1D community has learned that fruit's too tricky to manage and should be avoided. It's true that it can spike blood glucose levels, particularly after a period of eating low-carb. So I'm not here to sugar coat it (still can't get enough of those T1D puns) - managing fruit isn't a walk in the park but it can be done. And fruit is so marvellous at providing fibre, hydration and the micronutrients our bodies need.
You can eat fruit. I promise. Read on for my top tips on how to eat fruit with freedom!
Fruity Top Tips
a) think about timing
It's a good idea to enjoy some fruit at the end of a meal, when your digestive system is busy working on other foods. This reduces the likelihood of blood glucose spikes, as absorption of glucose from the fruit is slowed down.
b) pre-bolusing is your pal
You all know how much I prioritise the pre-bolus (where possible). A pre-bolus just refers to bolusing/injecting your quick-acting insulin ahead of time (roughly 15 mins) to allow it to get working on the carbs in a meal/snack and prevent post-prandial spikes. This can be particularly powerful if you're going to be snacking on fruit.
c) start with low GL fruits
As you begin to get more acquainted with fruits, it's a good idea to prioritise the quick wins. These can help build your confidence and create momentum. I suggest to all my clients that low glycaemic load fruits are great places to start, as these have the least impact on blood glucose levels. We're talking strawberries, plums, apricots, oranges, pears, apples, blueberries, nectarines.
d) pair with protein + fat
If you eat a piece of fruit in isolation, you'll be consuming fibre, water and carbohydrates. Despite the fibre and water, the fructose in fruit can still be readily broken down into glucose and then enter the blood stream. If you pair fruit with protein and fat sources, the fructose is broken down more slowly as the protein and fat buffer the impact of the glucose from the fruit.
I'm a big fan of apple slices with nut butters, or a handful of berries with a handful of almonds.