If you have diabetes and a sweet tooth, too, then don’t get upset by the thought of not having any sweets. Also, never get worried by the rumors that diabetes gets worse if you eat the fruit.
Fruits have fructose, a natural sugar, and carbohydrate, which can sometimes raise your blood sugar if ingested in excess. But still, some fruits are very much helpful in reducing the diabetic risk.
An important fact to consider is which fruit you can eat being a diabetic person and in what quantity to keep your blood sugar within the normal range. Fruits have several natural fibers, vitamins, minerals, and other ingredients vital for health.
Natural fructose found in sugar is way different from the added sugar present in processed meals, so that you can use fruit for diabetes as a source of natural sugar.
Fruits have a powerful plant compound called phytochemicals, which is natural anti-diabetic medicine and lowers the risk of other diseases.
How Do Fruits Affect Blood Sugar?
Anything could affect your health if ingested in excess, such as the fruits. Fruits have sugar and carbohydrate and will increase blood sugar for sure. Then how to manage fruit consumption as a diabetic person? Well, you should balance the carb intake with medication, diet, and other lifestyle choices.
The portion size of fruits is vital while considering the effect of fruits on diabetes. A portion of fruit should have about 15-20 g of carbs. But here is an astonishing fact for you; the serving size of each fruit can be different and depends on the type of fruit you are eating. For example, 15g of carb is found in:
- ½ medium apple or banana
- ⅛ cup raisins
- One ¼ cup of strawberries
- One cup blackberries or raspberries
Similarly, besides carbs, you should consider fruits’ Glycemic Index (GI) while analyzing its effect on blood sugar. The amount of fruits consumed for diabetes also depends on their GI. Fruits beneficial for diabetes are mainly those with low GI, and fruits with high GI can suddenly raise blood pressure.
How to Eat Fruit In Healthy Ways?
If you have diabetes, you must be worried about eating the fruits healthily without affecting blood sugar much. Well, there are specific measures you should consider while selecting the fruit and eating it:
- Carefully calculate the portion size and serving of fruit; different fruits have different required portion sizes.
- Canned or processed fruits are the worst fruits for people with diabetes. Always choose fresh or frozen fruit to get the full nutritional benefits. Moreover, processing adds extra sugar, which could be fatal for blood sugar.
- If there is no other option except buying canned or processed fruits, then read the label carefully. Look for the added sugar amount and serving size, as it must have a low serving.
- Avoid consuming fruits at once; split it into breakfast and lunch if you have two apples to eat.
10 Best Fruits For Diabetes:
You might wonder which fruit to eat and which to avoid. Let me tell you, almost all fruits are beneficial for diabetes, but you should know their right Nutritional Content and serving size.
1- Strawberries
Strawberries are excellent fruits for people with diabetes as they have a low glycemic index. It does not cause blood sugar spikes and slowly raises blood sugar.
Why are strawberries one of the best fruits for diabetes type 2? They are rich in folate, potassium, and several other nutrients, which reduces diabetic symptoms. Also, strawberries have vitamin C, fibers, and several antioxidants, making them an excellent choice.
You can consume strawberries in raw form, serve them on top of yogurt, or you can serve them in a salad along with spinach and walnuts.
Nutritional Content:
One cup of strawberries contains about 15g carbs, 64 calories, 5g sugar, and 8g fiber.
Serving:
One serving contains 1 cup of berries.
2- Apple
Apple a day keeps the doctor away. This famous saying is true when you consider the nutritional and health benefits of the apple. The high fiber content of apple makes it an excellent choice fruit for diabetes.
Most fiber is in the peel of an apple, so you must eat it to benefit from the apple. Make sure to eat apples with the skin on, as peeling them might deprive you of several vital nutritional benefits, especially fiber.
Add an apple in some almond or peanut butter or use it along with dessert as a healthy apple crisp.
Nutritional Content:
One small apple contains 12 g carbohydrates, 78 calories, 16g sugar, 5g fiber.
Serving:
One serving should never exceed one small apple.
3- Pears
Densely packed with healthy fibers, pears can be an excellent fruit for diabetes. A study recommends that Starkrimson and Bartlett pears are the best fruits for preventing type 2 diabetes.
It would be best if you prefer fresh pear over canned ones to avoid extra added sugars. Fresh pear along with sharp cheddar cheese could be an excellent diabetic-friendly snack idea.
Nutritional Content:
One small pear contains about 14g sugar, 5g fiber, 84 calories, and 23g carbohydrates.
Serving:
One serving must contain one small pear only.
4- Oranges
Oranges are a rich source of vitamin C and have dense fibers, so their nutritional benefits can’t be ignored for diabetic people. Even super sweet oranges have an important place in the diabetic diet but are within recommended limits.
But, recommended to eat fresh oranges rather than juice due to chances of a sudden increase in blood sugar by drinking orange juice.
Nutritional Content:
One small orange contains almost 16g of carbohydrates, 65 calories, 13 g sugar, 3 g fibers.
Servings:
One serving should include one medium orange only.
5- Kiwi
Kiwis have high levels of immune booster Vitamin C and healthy fiber, which stabilize their blood sugar. Also, it has a low glycemic index to be an excellent fruit choice for diabetes.
Research shows that kiwi fruit lowers blood sugar when co-ingested with wheat cereals. Also, kiwi has several other health benefits besides reducing diabetes, like lowering blood pressure.
Nutritional Content:
One small kiwi fruit contains 15g carbs, 61 calories, 9g sugar, and 3g fibers.
Servings:
One serving must contain 1.5 kiwi fruit.
6- Banana
Are bananas good for diabetic people? Yes, bananas are an excellent fruit choice for diabetes as long as you eat them in the recommended amount.
If you have many bananas, select the slightly greenish one as it has low sugar content. As the banana ripens, its sugar content increases, and it can spike blood sugar.
You can use bananas in green smoothies as a natural sweetener or in peanut butter oatmeal.
Nutritional Content:
One small banana contains almost 23 g carbs, 90 calories, 12g sugar, 3 g fibers.
Serving:
One serving should have only ½ banana.
7- Blackberries
Blackberries have high amounts of antioxidants and fibers, which can control blood sugar within the limit. You can consume either fresh or frozen berries.
How do blackberries differ from strawberries? The fiber content of juicy and tart blackberries is almost double that of strawberries. So people with diabetes can eat these freely, and they are an excellent fruit for people with diabetes.
Nutritional Content:
¾ cup pf blackberries contain almost 11 g carbohydrates, 45 calories, 6g fibers, and 5g sugar.
Serving:
One serving usually comprises 1 cup of berries.
8- Pomegranates
The juicy red seeds found in pomegranates have many vital phytochemicals, including polyphenols and flavonoids. These are known to have multiple benefits in the body, especially insulin resistance for diabetic patients.
You can whip them in smoothies or serve them in a salad for a crunchy pop of color, tartness, and flavor.
Nutritional Content:
½ cup of pomegranates contains 16g carbohydrates, 73 calories, 12 g sugar, and 3 g fibers.
Serving:
One serving contains ½ cup of pomegranates.
9- Raspberries
Raspberries contain adequate fiber, which is essential for diabetics to lower blood sugar levels. A study suggests that people with prediabetes should consume red raspberries, as it controls the blood sugar.
You can enjoy raspberries either as a snack or use them for breakfast on top of Greek yogurt.
Nutritional Content:
One cup of raspberries contains 8g fiber, 5g sugar, 64 calories, and 15g carbohydrates.
Serving:
One serving should contain 1 cup of raspberries.
10- Peaches
Peaches are known for their juicy and sweet flavors, along with a variety of health benefits, especially for people with diabetes. A study shows that peaches have several bioactive compounds, which help in reducing obesity-related diabetes.
Nutritional Content:
One medium-sized peach contains 14g g carbs, 59 calories.
Serving:
One serving contains one medium-sized peach.
Maximum Limit for Fruit Consumption
You may worry with the question in mind that what if you exceed the daily recommended fruit intake limit? Well, current guidelines suggest that you can consume about 2-4 servings of fruit per day.
Still, some people consume less fruit due to threats of high blood sugar. But eating whole fruit has minimal impact on blood sugar. Fiber present in whole fruits has slowed down the digestion and absorption process, thus slowing the release of glucose in the blood.
Also, the maximum limit depends on the sugar content of the food. You can consume low-sugar fruits in little excess amounts without any side effects. But there are several worst fruits for diabetes, which have relatively high sugar content and badly affect blood sugar.
Fruits to Avoid for Diabetics
“Fruits are risk for the diabetic patients” This statement is just a myth with no scientific basis. According to American Diabetes Association, all fresh fruits are safe and healthy for diabetic meals, supporting the evidence.
However, the form in which you ingest fruit matters. A healthy option is to consume whole fruit rather than juice. Juice has no protein, fiber or fat, and is simply a concentrated sugar fluid that can raise blood sugar instantly. Also, avoid several dry fruits for your better health which are incredibly high in sugar.
FAQs: Fruits for Diabetes
1- What’s a good breakfast for prediabetes?
A healthy breakfast for prediabetes does not spike blood sugar and increases insulin sensitivity. It mainly includes
- Cereal and yogurt
- Spiced peanut butter oatmeal
- Cottage cheese roll-up etc
2- What drink lowers blood sugar?
Methi Dana water is best known to lower blood sugar. It slows down the digestion process as it has fiber and efficiently regulates the absorption of carbohydrates.
3- Which vegetable is bad for diabetes?
Potatoes are the worst food for diabetes due to their high glycemic index. So as a diabetic person, you must remove potatoes from your plate for a better healthy life.
4- How can I lower my sugar level quickly?
Following are some tips for quick lowering of sugar level
- Healthy diet
- Regular exercise
- Visit doctor regularly
- Stay hydrated
- Manage your weight
- Stick to medication and preventions etc.
5- Is orange juice bad for people with diabetes?
Orange juices are better not to drink by diabetic people. It has a high glycemic index, raising blood sugar, so it is better to avoid it.
6- What should I eat if my sugar is high?
Here are some recommended foods for diabetes:
- Green vegetables
- Whole grains
- High fiber foods
- Protein
- A very little fat
- Raw cooked or roasted vegetables etc
Bottom Line
Diabetes may worsen if you don’t follow a proper diet and manage it carefully. Fruits are beneficial for diabetes if consumed as per requirement. You have to balance the fruit calories with your lifestyle to control the diabetic symptoms.
If you have prolonged diabetes, you must check your diabetes score. Visit your doctor and get your genetic testing done timely, to get the exact cause of diabetes.
