For people living with diabetes, choosing the right foods can sometimes be confusing.
One common question is: “Can I eat fruit?” Because fruit is sweet, it might seem like something to avoid.
But the truth is, fruit can be a healthy part of a diabetes-friendly diet—if you make smart choices and eat the right amounts.
Fruit has natural sugar, but it also has important nutrients like vitamins, minerals, and fiber. The fiber in fruit helps slow down how fast sugar gets into your blood. This can help prevent big spikes in your blood sugar levels. But not all fruits are the same when it comes to diabetes.
Some fruits are better choices than others. The best fruits for people with diabetes are those with a low glycemic index (GI). The GI tells you how quickly a food raises your blood sugar.
Low GI fruits (with a score of 55 or less) raise your blood sugar more slowly. Good low GI fruits include Cherries, Berries (like strawberries, blueberries, and raspberries), Apples, Pears, Oranges and Plums
These fruits are not only delicious, but they also help with digestion and make you feel full, which can help with blood sugar control. Just remember, even healthy fruits should be eaten in the right portion sizes.
On the other hand, some fruits have a high GI and can raise your blood sugar quickly. These include Watermelon, Pineapple, and Mangoes.
That doesn’t mean you have to avoid them completely. It just means you should eat smaller portions and not have them too often. You can also pair these fruits with protein or healthy fat—like a handful of nuts or a spoonful of peanut butter—to slow down how quickly the sugar gets into your system.
Portion control is very important when eating fruit. Even low GI fruits can cause your blood sugar to go up if you eat too much. A good rule of thumb is to eat about 15 grams of carbohydrates from fruit in one serving. That might be one small apple or half a cup of fresh berries.
It’s also better to eat whole fruits instead of fruit juice or dried fruit. Whole fruits have more fiber and a lower GI, which helps with blood sugar control. Fruit juice and dried fruits are more concentrated and can raise your blood sugar very quickly.
In short, people with diabetes can absolutely enjoy fruit. The key is to choose fruits that are lower on the GI scale, watch your portion sizes, and eat whole fruits instead of processed ones. Everyone’s body is different, so it’s a good idea to check your blood sugar after eating and talk to your doctor or dietitian for advice that fits your needs.
With the right choices, fruit can be a tasty and healthy part of your diabetes plan.
If you care about diabetes, please read studies about This drug combo can treat type 2 diabetes in the long run effectively and findings of Eating fewer than 3 meals a day may help reduce risk of type 2 diabetes and obesity.
For more about diabetes, please read studies about How to choosing the right fruits for type 2 diabetes and findings of New higher dose diabetes drug promises better blood sugar control and weight loss.
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