What Kind of Fruit is Ok for Diabetes?
Managing diabetes doesn't mean avoiding fruit - although that seems to be a popular myth. It's about managing blood sugar levels and some fruits are very high in sugars (called natural sugars, not added). But what should you avoid and what is ok? We share some information from Barbie Cervoni (Dietitian and Diabetes Educator). So what kind of fruit is ok for diabetes? Barbie says:
If you have diabetes, chances are someone has said that you are not allowed to eat fruit. This is not true; people with diabetes can eat fruit as part of their healthy eating plan. But, because fruit is a carbohydrate, it will affect your blood sugar and you cannot eat unlimited amounts. Certain fruits may cause your blood sugars to spike at a quicker pace than others. The tricky part about eating with diabetes is that everyone responds to food differently. While one person may be able to eat apples without any issue, someone else may find that apples cause their blood sugars to spike. Testing your blood sugars before and after eating fruit can help you to determine which fruits are best for you.
Other ways to keep blood sugars controlled while enjoying fruit is to think about the context in which you eat it. You'll have a better chance at keeping your blood sugars controlled if you avoid juice altogether, limit your fruit servings to no more than two-to-three per day (one serving = 15 g of carbohydrate), pair your fruit with protein, or include it into your meal as part of your carbohydrate choice, and avoid fruits that are very ripe. The riper a fruit is the higher its glycemic index, which means it will raise your blood sugar more than a food with a low glycemic index.
In addition to juice, there are certain fruits that make my do-not-eat list. These fruits have been placed on this list either because they have a higher glycemic index or because most people overeat them, which results in higher blood sugar.
Barbie says that her 7 fruits to avoid are: grapes, cherries, pineapple, mango, banana, dried fruits and fruit juices.