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Fruits for Diabetes
Best & Worst
Fresh or frozen fruits that are low on the glycemic
index should be your go-to, as they’re full of fiber and
other nutrients
Fragrant, fuzzy peaches. Juicy, sweet watermelon. Tart and
tangy berries. There’s nothing like fresh-picked fruits
available at farmers markets or produce stands near you.
But is fruit bad for people with diabetes? If you
have diabetes, you might be a little wary of nature’s candy
and the sugars they hold.
Can you eat fruit if you have
diabetes?
Yes! While fruit contains carbohydrates that your body
processes into sugars, you need healthy carbs found in fruit
to help fuel your brain and red blood cells. And though
fruit contains natural sugars, its high fiber content
balances the sugars.
Fiber slows down digestion, That helps us feel full longer
and prevents spikes in blood sugar.
Plus, fruit is packed with Vitamins, minerals, fiber and
antioxidants that may help lower your risk of cancer and
heart disease
Reduced risk for cardiovascular disease. If you have
diabetes, your risk for a heart attack or stroke is twice
that of the average person. You also have an increased risk
of developing these conditions at a younger age than someone
who doesn’t have diabetes. The nutrients in fruits help
guard against heart attacks, strokes, and other forms of
cardiovascular disease by protecting blood vessels, lowering
cholesterol and blood pressure, and making blood less likely
to clot, among other benefits.
Better control of blood sugar and weight. The fiber
in fruits not only helps prevent blood sugar spikes by
slowing digestion but also makes you feel fuller, which can
help you keep a healthy weight. Also, if you don’t have
diabetes, including frequent servings of fruit in your daily
meal plan can help keep the condition at bay, research
suggests. One study that included more than 200,000 people
found that eating at least five servings of fruits rich in a
chemical called anthocyanin (such as blueberries, apples,
and pears) each week reduced the risk for type 2 diabetes by
23%.
Better overall health. The fiber in fruits aids digestion in
another way, by helping ensure that you have regular bowel
movements. And since water makes up much of the content of
fruit, it helps you stay hydrated, too.
Best fruits for diabetes
All fruits are good for you, even if you have diabetes.
But consider using the glycemic index — a way to classify
foods that contain carbohydrates and how quickly they may
raise your blood sugar — to help you make the best choices.
The glycemic index is based on a scale of 0 (zero) to 100.
Low-glycemic foods have an index number of 50 or less.
Low-glycemic fruits, which won’t cause major swings in your
blood sugar, include:
Fruit |
GI Score |
Calories |
Carbohydrates
(grams) |
Fiber
(grams) |
Blackberries (1 cup) |
25 |
64 |
14 |
7.6 |
Tomatoes (1 cup, sliced or chopped) |
30 |
32 |
7 |
2 |
Cherries (1 cup) |
22 |
86.9 |
22.1 |
2.9 |
Nectarine (1, sliced) |
43 |
61 |
15 |
2.4 |
Orange (1 medium) |
47 |
77 |
18.2 |
3.4 |
Peach (1 cup, sliced) |
35 |
69 |
15.2 |
2.3 |
Pear (1 medium) |
38 |
101 |
27.1 |
5.52 |
Pomegranate (1 whole) |
35 |
105 |
26 |
1 |
Strawberries (1 cup) |
40 |
52.5 |
11.4 |
2.7 |
Apricots (1 medium) |
34 |
16.8 |
3.9 |
0.7 |
Apples (1 medium) |
36 |
94.6 |
25.1 |
4.8 |
Plum (1 medium) |
35 |
30.4 |
7.5 |
0.9 |
Prunes (1 medium) |
40 |
22.8 |
6.1 |
0.6 |
The best fruit for people with diabetes, and everyone is
fresh fruit. Whole fresh or frozen fruits should be
your go-to, as they’re full of fiber and other nutrients.
Are grapefruits good for people with diabetes?
Grapefruit has many health benefits. It contains
phytochemicals that fight heart disease, reduce
inflammation, and strengthen the immune system. Grapefruit
is a good choice if you have diabetes since it has a GI of
26. That’s low, which means eating a serving of grapefruit
won’t cause a steep spike in your blood sugar.
Healthy Ways to Eat Fruits
Small steps can make a big difference in your blood sugar
levels. Be sure to:
- Watch your portion sizes, especially with dried fruit.
For example, two tablespoons of raisins have the same
amount of carbs as a small apple.
- Choose fresh or frozen fruit when you can. Processed
fruits such as applesauce and canned fruit in syrup or
juice often have more carbs and can raise your blood
sugar higher than fresh fruits.
- When you eat dried or processed fruit, check the label.
Many have added sugar, and serving sizes can be very
small.
- Go easy on the fruit juice. It’s high in carbs (8 ounces
of apple juice has 29 grams of carbs). And it doesn’t
have fiber to slow digestion and prevent blood sugar
spikes such as whole fruit does. Research even links
drinking lots of fruit juice to a higher risk of type 2
diabetes.
- Spread your fruit out over the day. Instead of two
servings for breakfast, have one at breakfast and
another at lunch or as a snack.
- Combine fruit with
other foods that contain fat and protein. Like fiber,
these macronutrients help keep blood sugar from spiking
when you eat carbs. Try spreading peanut butter on apple
slices or eat berries with yogurt. The protein and fat
will also help you feel full sooner, so you’ll eat less.
Fruits to avoid with diabetes
There aren’t any fruits that are considered bad. But
some fruits are high on the glycemic index, meaning they can
cause a quick rise in your blood sugar and have an index
number of over 70.
While you don’t need to avoid these
high-glycemic fruits, you
should limit or eat them in moderation:
-
Bananas: While bananas offer potassium and other
nutrients, they are also high in carbohydrates. This
means that they can have a significant impact on blood
sugar levels, especially if consumed in large
quantities. It’s not to say that you should eliminate
bananas from your diet, but it’s crucial to consume them
in moderation and consider factors like portion size and
timing.
-
Mangoes: Mangoes are undeniably delicious and
packed with nutrients, but they have a high glycemic
index. This means that they can cause a rapid increase
in blood sugar levels. If you have diabetes, it’s
important to be cautious when consuming mangoes and
consider portion control. Including them as part of a
balanced meal that contains protein and fiber can help
slow down the absorption of sugar and minimize the
impact on blood glucose levels.
-
Pineapple: Pineapple is a tropical fruit that
brings a burst of flavor to any dish, but it contains
natural sugars that can affect blood sugar levels. While
it’s not necessary to eliminate pineapple from your
diet, it’s advisable to consume it in moderation and
pair it with other foods that can help balance its
impact on blood glucose levels. Additionally, opting for
fresh pineapple rather than canned varieties can be a
healthier choice as canned pineapple often contains
added sugars.
-
Grapes: Grapes are naturally sweet and can be
quite tempting, but they can raise blood sugar levels
due to their high sugar content. The small size of
grapes can also make it easy to consume a large quantity
without realizing it, which can further contribute to
blood sugar fluctuations. If you do choose to enjoy
grapes, it’s advisable to do so in small portions and
pair them with a source of protein or healthy fat to
help mitigate their impact on blood sugar levels.
-
Cherries: Cherries are known for their vibrant
color and sweet taste, but they also have a high sugar
content. While cherries can be enjoyed as an occasional
treat, it’s advisable to consume them sparingly if you
have diabetes. Pairing cherries with a source of protein
or fiber can help mitigate their impact on blood sugar
levels.
-
Dates: Dates are a popular dried fruit known for
their natural sweetness. However, they can cause a sharp
rise in blood sugar levels due to their high sugar
content. If you have diabetes, it’s best to avoid
consuming dates or limit your intake to very small
portions on rare occasions.
-
Watermelon: Watermelon is a refreshing and
hydrating fruit, especially during hot summer months.
However, it’s important to note that watermelon is high
in sugar and can elevate blood glucose levels. If you
choose to enjoy watermelon, it’s recommended to do so in
small portions and consider pairing it with a source of
protein or healthy fat to help slow down the absorption
of sugar.
It’s best for people with diabetes to focus on eating
mostly fresh
or frozen fruit instead of canned fruit, dried
fruit, and fruit juices. If you do consume those options,
here are some things to consider when it comes to each kind
of fruit product:
-
Canned fruit is OK, but be sure to read the
ingredient label. Canned fruits sometimes contain added
sugars like cane sugar or high-fructose corn syrup. Look
for “no added sugar,” “unsweetened,” or “packed in its
own juices” on the front of the food label.
- Eat dried
fruits in smaller portions. Even though dried fruits
like raisins and craisins contain fiber, they’re higher
in carbohydrates per serving. This can lead to bigger
blood-sugar spikes compared to eating whole fruits.
- Minimize fruit
juice. Fruit juice lacks fiber and can cause your
blood sugar to increase quickly.
How much fruit should you eat?
Dietary guidelines recommend five servings of fruits and
vegetables every day. That’s true whether or not you have
diabetes.
As fruits have more calories and sugar than
veggies, try to strike a balance, breaking up your five
servings into three veggie servings and two fruit servings.
Also, try to space out your fruit throughout the day. (In
other words, don’t eat an entire bag of grapes in one
sitting.)
In general, one serving is a small to
medium, sized piece of whole fruit (about the size of a
tennis ball), or 3/4 to 1 cup of fruit like melon or
berries.
One serving of fruit has 15 grams of carbs. But the serving
size can be very different depending on the type of fruit.
For example, you get 15 grams of carbs from:
- 1/2 medium apple or banana
- 1 cup blackberries or raspberries
- 3/4 cup blueberries
- 1 1/4 cup whole strawberries
- 1 cup cubed honeydew melon
- 1/8 cup raisins
|
Age |
RDA of fruit per
day |
Children |
2–3 years old |
1 cup |
4–8 years old |
1–1.5 cups |
9–13 years |
1.5 cups |
Girls |
14–18 years |
1.5 cups |
Boys |
14–18 years |
2 cups |
Women |
19–30 years |
2 cups |
over 30 years |
1.5 cups |
Men |
over 19 years |
2 cups |
One Final Note..
People who have diabetes are often under the impression that
they should avoid fruits, as they contain sugar. However,
just the opposite is true — enjoying these sweet, nutritious
foods can help you lower your risk for many chronic
diseases, without interfering with good control of your
blood sugar. If you choose wisely and keep portion size in
mind, you can include several servings of fruit in your
daily meal plan.
** Good Luck with your Diabetic Situation
**
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