If you’ve ever wondered what fruits are good for diabetics, you’ve come to the right place. Many people think that diabetics should avoid all sugars, even those found in fruit. You may be surprised to learn that this is a myth, and in fact, many fruits can be a healthy and nutritious part of your diet, whether you have diabetes or not.
A wide variety of fruits can help you control your blood glucose levels, lower your diet fat, lower your blood pressure, and help you control your weight, all of which can improve the symptoms associated with diabetes. However, it is worthwhile to be aware of which fruits are low in sugar.
This is because any food that contains carbohydrates tends to increase blood sugar levels and fruits fall into this category. But this does not mean completely eliminating fruit from the diet. While diabetics should avoid foods and fruits that are high in sugar, there are many low-sugar options that are a nutritious addition to the diet of diabetics.
However, we recommend that you opt for whole fruit and avoid fruit juice. Fruit juices can have more natural sugars and you can drink more than you need, so they can raise your blood glucose level quickly. Instead, consider exchanging fruit juices for water. Our guide to the best water bottles it will help you find the perfect bottle of water to drink while you are out.
To help you figure out which fruits are good for diabetics and which ones to avoid, we’ve put together a handy list in this guide, and we’ve shared our best tips for controlling diabetes with your diet.
Fruits to include in your diet for diabetes
Paying close attention to the glycemic index (GI) of the fruit you want to eat is a way to keep track of which blood glucose levels may increase. Foods with a high GI rating can cause a rapid rise in blood sugar levels, including sugary foods and beverages, white bread, potatoes, and white rice.
Fruits, on the other hand, usually have a low or medium GI. This means that they break down gradually, causing a slower rise in blood sugar levels over a longer period of time. They are also ideal for satisfying sweet tooths.
According to the American Diabetes Associationfruit is a healthy part of anyone diabetes Meal plan. The ADA recommends any fresh, frozen or canned fruit.
If you choose pickled fruit, be sure to avoid varieties with added sugar. Look for descriptions that say “no sugar,” “no added sugar,” and “packaged with their own juices.” Don’t buy fruit packaged in sugary syrups.
Nuts can also be nutritious, but be careful not to overeat them. Only 1 miniature box of raisins can hold up to 14 g of carbohydrates. If you are unsure, it is best to stick to whole fruits. They are also more filling than dry varieties.
People with diabetes should try to eat the same recommended number of servings a day as people without diabetes. That means about 1.5 to 2 cups of fruit each day, according to the Centers for Disease Control and Prevention.
He ADA recommends including the following fruits as part of a diabetes meal plan:
- Melon melon
Fruits to Avoid in Your Diabetes Diet
There are some fruits that have a medium to high GI, which means they could raise blood glucose levels faster than other fruits.
This is not to say that people with diabetes should avoid eating these fruits on their own, but they may want to limit their diet. They may also want to monitor their blood sugar levels carefully after eating certain fruits.
Seconds Today’s medical news Fruits that have a high GI include:
- Bananas too ripe
- Dry dates
The GI rating may also increase as the fruit ripens.
Other tips for managing diabetes with your diet
According to the National Institute of Diabetes and Digestive and Renal Diseases (NIKKD), a healthy diet for diabetes includes the following foods and fruits, in portions that your meal plan recommends:
- Vegetables: Starch-free vegetables such as broccoli, carrots, peppers and tomatoes, and starchy vegetables such as potatoes, corn and peas.
- Wholemeal bread, pasta and cereals.
- Lean meats and fish or meat substitutes, such as tofu.
- Nuts and seeds.
- Milk, yogurt and cheese without fat or low in fat.
- Foods with heart-healthy fats, such as olive oil, avocado and fatty fish.
NIKKD also recommends controlling portions when it comes to mealtimes, especially for people with overweight diabetes. There are two ways to help you reduce the amount of food you eat at meal time:
- Plate method: Using a 9-inch plate, fill half the plate with starch-free vegetables, a quarter with meat or protein, and a quarter with grain or starch.
- Carbohydrate count: This is often used by people with diabetes who take insulin. You will need to learn which foods contain carbohydrates and how many are in each serving size. Then you need to add up how many carbs you have over a day.
Both portion control methods can help you plan how much to eat and how much of each food group, including fruit. A diabetes care team can advise you on which method is right for you.
Quick ways to include more fruit in your diet
These simple tips from the American Heart Association it can help you incorporate more fruit into your daily diet with ease. Just making a change to a meal or snack can increase nutrition, help you lose weight, and control your blood sugar levels more effectively.
- Add a handful of fresh, frozen or canned berries to your morning cereal or porridge.
- Use chopped orange, grape or melon in your lunch salad.
- Keep a serving or two of fruit on hand as a snack during the day.
- Freeze a banana or a slice of watermelon for a refreshing palette in the summer months.
- Opt for fruit as a dessert dish to satisfy the sweetest.
American Diabetes Association. (2022). Fruit | ADA. Retrieved April 22, 2022 from https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit
American Heart Association. (January 21, 2021). How to eat more fruits and vegetables. Heart.org. Retrieved April 22, 2022 from https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
CDC Newsroom. (2016, January 1). CDC. Retrieved April 22, 2022 from https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html
Fletcher, J. (2021, March 30). What are the worst fruits for a person with diabetes? Today’s medical news. Retrieved April 22, 2022 from https://www.medicalnewstoday.com/articles/worst-fruits-for-diabetics
Link, MRS (2020, June 2). Glycemic index: what it is and how to use it. Health line. Retrieved April 22, 2022 from https://www.healthline.com/nutrition/glycemic-index
National Institute of Diabetes and Digestive and Renal Diseases. (2021, December 9). Diabetes Diet, diet and physical activity. Retrieved April 22, 2022 from https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity#whatFood