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.
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.
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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.
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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