Our Land is Blessed with the Seven Species. Can Everyone Eat Them?

"For Hashem your God is bringing you into a good land, a land with streams of water, springs and underground water coming out in the valley and the hills, a land of wheat and barley, vines and fig trees and pomegranates, a land of olive oil and honey" (Deuteronomy 8:7-10).

Wheat and Barley

When these grains are eaten in their whole form, with the husk, they contain a wealth of vitamins, minerals, and dietary fibers, and are therefore considered healthy for diabetics and everyone in general. It's important to note that it's less recommended to consume processed grains (bread made from white flour, white rice, etc.) from which the nutrient-rich husk has been removed during industrial processing. Additionally, for some diabetics, whole grains cause a more moderate increase in blood sugar compared to processed grains, and unlike processed grains, whole grains protect the heart and assist in weight loss.

Some whole grains have a lower glycemic index, meaning they break down more slowly in the digestive system and thus raise blood sugar levels more slowly. In such cases, the pancreas probably secretes a lower amount of insulin, so whole grains are preferred for diabetics. It's important to note that in the current era of personalized nutrition, even whole grains can significantly raise blood sugar levels in some diabetics, so sugar measurements before and after eating are important, as is understanding how each food affects you personally. Another reason for diabetics to consume whole grains is that they have a high content of the mineral chromium (especially in barley), which is considered to balance blood sugar levels. The grains contain dietary fibers that give a sense of fullness and prevent digestive issues. Barley can be consumed as pearl barley. The grains can be cooked with vegetables as a stew or in cholent.

Grapes

Grapes are considered healthy food for many reasons: they are rich in minerals, vitamins, dietary fibers, and other nutrients. Grapes are also high in glucose and fructose. Since grapes can raise blood sugar levels, it is recommended to consume them in small amounts and according to their impact on your blood sugar levels.

Half a cup of red grapes contains 52 calories, 11.6 grams of carbohydrates, including 0.11 grams of sucrose, 5.43 grams of glucose, and 6.1 grams of fructose, as well as a small amount of dietary fiber. Doctors also recommend green grapes for diabetics because they have a higher level of dietary fiber. They are also rich in vitamin C and vitamin K, potassium, and polyphenols. Additionally, they contain antioxidants which are very beneficial for diabetics.

Fig

Figs are known as a healthy fruit. But can diabetics enjoy them? The American Diabetes Association recommends figs as a rich source of dietary fiber that helps in balancing diabetes. Fig leaves are known to reduce the amount of insulin needed to balance blood sugar levels in some people who are regularly treated with insulin. A few young, tender leaves can be chewed daily, however, it's important to know that fig leaves will not have the same effect on everyone and insulin dosages given simultaneously need to be monitored to avoid hypoglycemia.

Figs are rich in potassium. Consuming large amounts of potassium can ensure a reduction in blood sugar fluctuations and help balance blood pressure. If you crave something sweet, consider a fig, but not dried ones. Dried figs have significantly higher sugar content.

Pomegranate

Pomegranate seeds and even its flowers contain components that help lower blood sugar levels. Doctors around the world conduct research on the properties of pomegranate. For example, in 2007, the Journal of Medicinal Food reported on pomegranate as a fruit with anti-diabetic properties. The University of Maryland examined pomegranate and found that it contains antioxidants, antibacterial, and antiviral properties. For diabetics, it is recommended to eat the fruit, not drink pomegranate juice. Half a cup of pomegranate seeds is considered a serving of fruit containing about 15 grams of carbohydrates.

Olive and Olive Oil

Olive oil is a prominent and important component of the Mediterranean diet. A tablespoon of olive oil contains 14 grams of fat, 2 grams of saturated fat, no fibers, no cholesterol, and no sugar. Olive oil is a good source of vitamin E and vitamin K and contains no carbohydrates, meaning all calories come from fat. What makes olive oil the healthiest of all oils is the type of fats it contains – a large amount of monounsaturated fats alongside polyunsaturated fats, omega-6, and omega-3. Olive oil also contains phytosterols that help reduce cholesterol levels in the body. Finally, it also contains antioxidants, helping reduce oxidative stress caused by high blood sugar levels.

It's important for diabetics to know that:

• Olive oil is rich in antioxidants
• Rich in anti-inflammatory agents
• Reduces the risk of heart disease
• Reduces the damage caused by "bad" cholesterol
• Lowers blood pressure
• Strengthens blood vessel walls
• Potentially protects against Alzheimer's disease

Honey

In the past, diabetics were advised not to eat any form of simple carbohydrates like various sugars (honey, silan, maple, fruits, juices, brown and white sugar, agave), candies, and desserts. However, what matters more in impacting blood sugar levels is the quantity of sugars consumed (moderation) rather than the type of carbohydrates. Honey is considered a more natural and healthier sweetener compared to sugar, but despite being natural, it contains the same amount of sugar as white or brown sugar. The body does not differentiate between natural sugar and not, therefore, both honey sugar and regular white/brown sugar undergo the same processes in the body. For this reason, honey can be included in a diabetic diet but in small amounts and only after checking its impact on blood sugar levels and ensuring it causes only a moderate increase.

Einat Mazor Beker is a clinical dietitian at the DMC Diabetes Treatment Center.