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What Kind of Fruits Can People With Diabetes Eat?

What Kind of Fruits Can People With Diabetes Eat?

It’s a widely-known guide that people with diabetes should be careful with their diet. In most cases, they need to count their carbs and be careful with sweets, including fruits. What kind of fruits can be added to a diabetes-friendly diet? Find out here.

Why go for fruits?

Fruits contain carbohydrates, so people with diabetes should also be careful about consuming them. However, unlike other sweet treats, fruits are packed with vitamins, minerals, and fiber that boost your overall health.

In other words, including fruits in your diet is a great way to satisfy your sweet tooth while staying healthy.

kind of fruits

What kind of fruits can people with diabetes eat?

People with diabetes can eat most fruits they want. However, they need to think of proper portioning.

For example, if the fruit you have has around 15 grams of carbohydrates and your recommended carb count per meal is 45 to 60 grams, then you only have room for 30 to 45 grams of carbs.

Of course, there are other ways to choose, like determining their glycemic index (GI).

Glycemic index is the numerical value assigned in foods indicating how quickly or slowly it increases the blood sugar level. Generally, the lower the glycemic index (0 to 55), the better for diabetics.

What kind of fruits can you easily add to your diet? Please refer to the list below:

Apples

Apples are highly nutritious as they contain various nutrients, such as potassium, vitamins A and C, calcium, fiber, and iron. It also has a low GI of 36. If you’re counting calories, take note that ½ of medium apple approximately has 15 grams of carbs.

Avocado

This fruit contains healthy fats, fiber, vitamin C, and iron. Please note that 30 grams of avocado (1/5 of the fruit) have about 3 grams of carbs. Its glycemic index is also low; only about 15.

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Banana

Banana is a well-loved and easily-obtained fruit for many Filipinos. Guess, what? It’s also good for diabetics.

One medium-sized banana has fiber, vitamins A and C, iron, and of course, potassium. When planning your meals, keep in mind that ½ medium banana has about 15 grams of carbs. Its GI is more or less 51.

Berries

Are you looking for sweet and antioxidant-rich fruits? Don’t forget about berries. Reports mentioned that fruits like strawberries, blueberries, blackberries, cranberries, and raspberries have glycemic indices of no more than 49.

If you’re counting calories, the following contains about 15 grams of carbs.

  • 1 cup of blackberries
  • 1 cup of raspberries
  • ¾ cup of blueberries
  • 1 and ¼ cup of whole strawberries

Mangos

Discussing the kind of fruits for diabetics often directs the conversation to mangoes, particularly the ripened or sweet kind.

According to the US FoodData Central, 100 grams of mangoes have about 15 grams of carbs. As for its glycemic index, reports say it somewhere around 51.

Oranges

Another easy-to-add fruit on our list is orange, which is known for its vitamin C content.

One medium orange has fiber, vitamins A and C, and calcium; it also has about 19 grams of carbohydrates. The glycemic index for raw orange is approximately 43.

Reminders

As mentioned earlier, the kind of fruits for diabetes matter as much as the other foods you consume. For this reason, avoid having sugary add-ons when eating fruits, such as syrups and sweetened cream.

How about canned and dried fruits? Are they acceptable, too?

According to the American Diabetes Association, dried fruits and juices are also nutritious, but you need to have smaller portion sizes for them. As for canned fruits, choose those with labels like “no added sugar,” “unsweetened,” and “packed in its own juices.”

For best results, talk to your doctor about the kind of fruits you can include in your diet. With their guidance, you can also discuss your preferences, portion sizes, and of course, preparation tips.

Learn more about Diabetes here.

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Written by Lorraine Bunag, R.N. Updated May 12
Fact Checked by Chris Icamen
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