Most diabetics are reluctant to eat fruit on a regular basis, which is understandable since most fruit tastes sweet. However, this is a misconception. All varieties of fruit can be a healthy part of a balanced diet, regardless of the type of diabetes.
Although fruits are higher in natural sugars than vegetables, they also provide essential dietary fiber, vitamins, minerals and diabetes-friendly antioxidants.
Also, the fruits in your diet are unlikely to be solely responsible for your high blood sugar. Therefore, look for other sources of sugar in your meal, such as cakes, cookies, and sweets, before reducing your fruit intake.
A glycemic load is more valuable than a glycemic index for choosing healthy, diabetes-friendly fruits. It lets you know how much glucose a particular fruit can provide per serving.
The lower the glycemic load of the fruit, the slower the blood sugar rises after eating that fruit, and vice versa. A value of 10 or less defines a low glycemic load, while between 11 and 19 corresponds to a medium GL. If you have diabetes, avoid fruits with GL 20 or higher.
fruit to eat for diabetic patients
Suitable fruits for people with diabetes include:
- blueberries
- Cherries
- green apples
- blackberries
- Grapefruit
- Oranges
- Kiwi fruit
- Pears
- Strawberries
They are abundant in fiber and antioxidants and have a low glycemic index (GI: 1-55)
Fruits to Avoid for diabetic patients
In general, there are no fruits to avoid completely. But remember, portion control is vital for moderate to high GI and GL fruits.
The following fruits contain a high amount of natural sugars, and you should consume them in moderation:
- Pineapple
- Mango
- Ripe banana
- Papaya
- Watermelon
The glycemic index of these fruits varies between 51 and 80.
The HealthifyMe rating
People with diabetes can consume two to three servings of fruit per day. GI and GL are essential tools to identify any fruit as better or worse for diabetes. However, consult your doctor or nutritionist to determine which fruits and how many fruits are suitable for your blood sugar.
Dietary advice from our nutritionist
- Oranges and lemons are examples of citrus fruits that benefit people with diabetes. They are rich in antioxidants, helping to manage blood sugar.
- Fruits like avocados provide monounsaturated fatty acids, which are beneficial for the body.
- People with diabetes should especially avoid consuming canned fruits and fruit juices. These lack fiber and contain a lot of added sugar or flavorings, which cause your blood sugar levels to rise.
- You can enjoy dried fruits in moderate portions. Choose dates, figs and prunes as they are lower on the GI scale.
Conclusion
Fresh, whole fruits are a crucial part of a balanced diet as they contain essential nutrients. Therefore, a diabetes-friendly diet does not eliminate fruit. However, consume fruits in moderation.
The secret to great health is portion control and choosing low GI and GL fruits. Plus, monitoring your blood sugar regularly will help you determine which fruits are best for you.
