What Fruits Can a Diabetic Eat?

What Fruits Can a Diabetic Eat? Some fruits contain more sugar. Fruits like grapes, papaya, watermelon, fig, and so they are not recommended for those who have diabetes because they increase the chances of generating high blood sugar peaks.

The best option is to consume fresh fruits, mainly those that are rich in fibers or that can be consumed with peel such as apple, pear, tangerine, and orange, since the fiber helps decrease the speed with which Sugar is absorbed in the intestine, keeping blood glucose controlled.

What fruits can I eat as a diabetic?

All fruits can be eaten by diabetics, provided they are consumed in small quantities, so as not to stimulate the increase in blood sugar. The most indicated are those with bagasse or peel.

In general, it is advised to consume 2 to 4 units per day, remembering that 1 medium fresh fruit carries about 15 to 20 g of carbohydrates, which can also found in 1/2 glass of juice or in 2 tablespoons of dried fruits.

What Fruits Can a Diabetic Eat

The table below shows the number of carbohydrates present in the fruits indicated for diabetics:

Fruits Amount of carbohydrates (100g) Recommended portion
Strawberries 6.8 g 1 1/4 cup whole berries
Blackberries 12.3 g 3/4 cups
Tangerine  9.6 g 2 small units
peach 9.3 g 1 medium unit
Pear 17.6 g 1/2 unit large or 1 unit small
Orange 20.7 g 1 small unit
Apple 11.5 g 1 medium unit 
Red Guava 22 g 1 medium unit
Plum 12.4 g 1 medium unit
Avocado 4.8 g 2 slices
Kiwi 13.8 g 2 medium units
Cantaloupe 7.5 g 1 cup in cubes

It is necessary to note that the juice includes more sugar than fresh fruit and fewer fibers, which causes the blood sugar to increase faster after ingestion and does not produce the same feeling of fullness as the whole fruit.

In addition to this, before exercising it is also important to make a proper meal to prevent sugar levels from being very low.

What Fruits Can a Diabetic Eat

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Best time to eat fruits for diabetes

The diabetic should prefer to eat fruits immediately after the main meals (lunch and dinner) as dessert. But it is also possible to eat a fruit rich in fiber, such as kiwi or orange with bagasse for breakfast or snacks. Guava and avocado are other fruits with high fiber content that the diabetic can eat. Meet other foods generally rich in fiber.

Fruits to avoid

Some fruits should be consumed in moderation by diabetics because they contain more carbohydrates or have fewer fibers, which facilitate the absorption of sugar in the intestine.

The main examples are fruits in syrup (canned), watermelon, fig, and tamarind.

It is important to take into consideration the glycemic index of the fruits, since the higher the blood sugar will rise.

The table below indicates the number of carbohydrates present in fruits that should be consumed in moderation:

fruit Amount of carbohydrates (100g) Recommended portion
Grape 13.6 g 17 small units
FIG 10.2 g 2 medium units
Papaya 10.4 g 1 cup in cubes
Banana 22.3 g 1/2 unit large or 1 unit small
Watermelon 8.1 g 1 1/2 cup diced
Tamarind 72.5 g   1/2 cup
Mango 19.4 g 1/2 cup or 1/2 small unit
Raisins 79 g 2 tbsp

A good way to avoid the rapid increase in blood sugar is to consume the fruits along with fiber-rich foods such as flaked oatmeal, flaxseed, whole grain biscuit or as a dessert in those meals that contain salad both at lunch and dinner, including They can add to salads.

What Fruits Can a Diabetic Eat

See other foods to avoid in Foods high in sugar.

Can a diabetic eat dehydrated fruits and nuts?

Dried fruits such as raisins, apricot, and dried plum should be consumed in small quantities because despite being smaller, they have the same amount of sugar as fresh fruit.

In addition to this, the nutritional labeling of foods should be observed, if the broth of the canned fruit has sugar or if sugar is added during the dehydration process of the fruit.

Oilseeds or nuts such as merely, hazelnuts, cashew nuts, almonds, and nuts, contain fewer carbohydrates than other fruits and are sources of good fats that improve cholesterol and prevent disease.

However, they must also be consumed in small quantities, since they are quite caloric.

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