Eating fruit can be a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes. Show The American Diabetes Association reports that any fruit is fine for a person with diabetes, so long as that person is not allergic to that type of fruit. In fact, studies such as one from 2017 have found that a higher fruit intake is significantly associated with a lower risk of type 2 diabetes. However, not all fruits are equally healthy. Fresh or frozen fruits, or fruits packed in their own juice, are better than processed fruits straight from a can or jar, such as applesauce and canned fruit. This is because fruits in cans, jars, or plastic cups may contain added sugar. And added sugar can cause a person’s blood sugar to spike. This article recommends which fruits to eat and avoid for a person with diabetes. It also explores the relationship between fruit and blood sugar. A person with diabetes should not avoid fruit in general, since it is an important part of a balanced diet. Some research shows, for example, that eating fruit may actually help prevent diabetes. However, a person with diabetes can make smart choices about which fruits they eat. High sugar fruitsAlthough fruits that score highly on the GI are safe for people with diabetes, a person should monitor their intake. Most fruits do not score highly, but those that do include:
High carb fruitsSome people with diabetes follow a low carb diet to reduce the impact of carbohydrates on their blood sugar levels. It is worth noting that high carb fruits still may have fewer carbohydrates than other, less nutrient-dense snacks. For example, one large banana contains about 30 grams (g) of carbohydrates, while a chocolate muffin contains around 55 g. A person should, therefore, focus on limiting their intake of other high-carb foods before cutting out fruits. Learn more about fruits that a person with diabetes should avoid. Most guidelines recommend that adults and children eat 5 servings of fruits and vegetables each day. This is still true for people with diabetes. Other guidelines recommend making sure that half of the plate at each meal contains fruits, vegetables, or both. For a person with diabetes, half of each meal should be nonstarchy vegetables, rather than fruit. The remaining half should be sources of protein and high fiber starches, such as beans or whole grains. Many experts also recommend including healthy fat at each meal to encourage a feeling of fullness and enhance absorption of antioxidants and vitamins. One serving is a medium-sized fruit, or a serving the size of a baseball. The serving size of smaller fruits, such as berries, is 1 cup. For processed fruits, such as applesauce and fruit juice, the serving size is half a cup. And for dried fruits such as raisins and cherries, it is 2 tablespoons. As with vegetables, focusing on variety can be a great way to absorb the right nutrients and enjoy a range of flavors. Eating enough fiber plays an important role in managing diabetes. A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially when a person eats the skin or pulp. The high fiber and water contents of many fruits makes them filling. Diets that contain enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has links to type 2 diabetes. Because fruits are high in fiber and nutrients, they are a good choice when a person is planning meals. But consider limiting the amount of processed fruits on the menu, such as applesauce and fruit juices, because these have had their fiber removed. Other health benefits of fruitPeople with diabetes should have a balanced diet that provides enough energy and helps them maintain a healthy weight. Some fruits, such as watermelon, are high in sugar but can be part of a healthy diet in moderate amounts. Opting for fruit can also prevent a person with a sweet tooth from reaching for candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients that other foods do not. Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits, such as oranges and grapefruits, are rich in vitamins A and C, which are powerful antioxidants. To reach the recommended 5 servings of fruits and vegetables per day, aim to have fruits and vegetables throughout the day. Here are a few ideas to help with menu planning: Citrus fruitsCitrus fruits are versatile and easy to add to meals. Add lemon and lime to seafood, sauces, or glasses of iced tea. People can make their own fruit water by adding citrus slices to a pitcher of water and letting it sit overnight. BerriesBerries are tasty raw. A person might also make a compote to spoon into oatmeal or meat dishes. Put whole, fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook this on medium or low heat until the berries have broken down into a thick sauce. One serving is half a cup. ApplesApples are a popular fruit. They are delicious raw for a snack or dessert. When cooked, apples have a deeper flavor, making them a favorite in desserts spiced with cinnamon or ginger. A person could try marinating apples in a small amount of honey and spices, then grilling them. To finish, roll the apples in crushed walnuts or pecans. While this dessert contains some honey, it is a healthier alternative to many apple-based baked goods. AvocadosAvocados are high in fat, but they contain monounsaturated fat, the type that is beneficial for the body. A person can slice them or mash them and mix in herbs and vegetables to make a dip, such as guacamole. A person might also add lime or lemon for a citrus boost. Some fruits, including very ripe bananas, have high GI scores, and a person with diabetes should avoid these or consume them in moderation. It is also a good idea to limit the intake of processed, canned, or dried fruits with added sugar. However, fruit remains a crucial part of a healthy diet, and it contributes key nutrients. A person should cut down on other types of sugary foods before reducing the amount of fruit that they eat. Read the article in Spanish.
At some point, you may have heard that you cannot eat fruit if you have diabetes. Or. maybe someone told you that you can eat fruit, just not extra-sweet ones like grapes or watermelon. Neither of these statements is entirely true. You can enjoy fruit if you have diabetes, but you simply need to make strategic decisions about which fruits to eat and how much. This article explains the ways that fruit can impact diabetes, both positively and negatively, as well as which fruits to favor or limit—and why. Fruits have many health benefits, some of which are helpful to people living with diabetes. But, there are also potential risks to eating fruit, particularly in your blood sugar is not controlled. There are many "pros" to eating fruit if you have diabetes. Some are nutritionally dense and others contain compounds that help reduce inflammation and damage caused by free radicals. Among the benefits of adding fruit to a diabetes-friendly diet are:
When choosing fruit, you'll want to think about portion size, convenience, cost, and flavor. But it is also important to consider the health benefits as well. On the flip side, there are potential risks to eating fruit if you have diabetes. In most cases, the benefits will outweigh the risks as long as you maintain portion control and avoid overconsumption. Even so, be aware of the following "cons" if you have diabetes:
For these reasons, people with diabetes need to monitor how many carbs they eat and advise their healthcare provider about any drugs they take to avoid interactions.
This video has been medically reviewed by Meredith Bull, ND.
The American Diabetes Association (ADA) recommends that you choose fruits that have a low glycemic index (GI). The glycemic index is used as a reference to measure how much a carbohydrate-containing food raises your blood glucose. A high GI food will raise blood glucose more than a medium or low GI food. Here is how certain fruits compare on the glycemic index:
Most fruits have a low to moderate GI, except pineapple and watermelon. That doesn't mean you can never eat pineapple or watermelon unless it causes a blood sugar spike. It is also important to note that fructose levels tend to increase the more that fruit ripens, amplifying its impact on your blood sugar. Even so, some nutritious foods have a higher GI than foods with little nutritional value. As such, don't use a food's GI as the sole determining factor as to which you should eat. A healthy diet should always be balanced to meet your daily nutritional needs. If you have diabetes and enjoy fruit, it is always best to opt for whole fruit rather than dried fruits or juices. This includes fresh, frozen, or canned whole fruit (as long as no sugars are added). Dried fruits may be a problem because they are higher in carbohydrates per serving than natural whole fruit. They may also contain added sugar (particularly with products like dried cranberries or banana chips), Dried fruits can also be lower in fiber if the skin has been removed before dehydration. Fruit juices pose similar risks even when there is no added sugar. That's because the flesh of the fruit, which contains fiber, is discarded during the juicing process. Moreover, with juices, you may be drinking more fruit than you would eat. Pasteurized juice or juices made from concentrates often have very high fructose levels.
Here are two examples of what one portion of dried fruit or juice can contribute to your blood sugar:
The ADA recommends that about 45% of your daily calorie intake come from carbohydrates. If you are following a consistent carbohydrate meal plan, you need to factor in fruit as a carbohydrate choice. Try to stick with one fruit serving per meal or snack. Limit your fruit servings to no more than about two to three per day. Keep in mind that one fruit serving is about 15 grams of carbohydrates. How much of each fruit you can eat within that one-serving limit will depend on the type of fruit. Here is a list of what is considered one serving of common whole fruits:
Pairing fruit with protein can help slow down any rise in blood sugar. You can do this by including fruit in your meal allotment for carbohydrates or by adding protein to your fruit snack. Here are some examples
If you have diabetes, eating fruit can sometimes be of concern. That's because the carbohydrates in fruit can cause blood sugar to rise. Even so, fruit is an important part of a healthy diet when you have diabetes, providing fiber that can limit blood sugar spikes. It can also help lower cholesterol, which is especially important given that diabetes can put you at an increased risk for heart disease. If you have diabetes, focus on eating whole fruit rather than dried fruit or juices. You should also favor fruits that are low on the GI index, keeping an eye on portion sizes and the carb count. Managing your diet can be difficult if you have diabetes, especially when first starting out. To ease into healthy eating habits, meet with a dietitian or nutritionist who can provide you a guideline as to how to build a healthy diabetes-friendly meal plan that includes the right amount of protein, carbohydrates, and healthy fats. You can also download apps that can help measure and record the GI and carb count of foods you are planning to eat. With persistence and practice, you will be able to build a meal plan intuitively, rendering nutrition without raising your blood sugar. Frequently Asked Questions
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