Eating fruit is a delicious way to satisfy hunger and meet
daily nutritional needs. However, most fruits contain sugar. This has raised
questions about whether fruits are suitable for people who have diabetes.
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Diabetes is a chronic but manageable condition in which the
body struggles to control the levels of blood sugar.
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Is fruit dangerous for people with diabetes? This article
will suggest fruits to eat and avoid if you have diabetes, as well as examining
the relationship between fruit and blood sugar.
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People with diabetes can eat fruit.
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The American Diabetes Association (ADA) advises that any
fruit is fine to eat for a person with diabetes, so long as that person is not
allergic to a particular fruit.
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A meta-analysis published in 2014 in the British Medical
Journal found higher fruit intake was significantly associated with a lower
risk of type 2 diabetes .
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The preparation of fruit, however, can affect blood sugar. Fresh
or frozen fruits are better than processed fruits straight from a can or jar,
such as applesauce and canned fruit. Processed fruits also include dried fruit
and fruit juices.
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People with diabetes should eat processed foods sparingly or
avoid them completely. The body absorbs processed fruits more rapidly, leading
to higher blood sugar levels. Processing fruits also removes or reduces levels
of certain key nutrients, including vitamins and fiber.
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The National Institute of Diabetic and Digestive and Kidney
Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices
or canned fruits with added sugar.
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Fruit blends like smoothies also have high sugar content and
are more rapidly absorbed leading to higher spikes in blood sugar.
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What is the glycemic index?
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For a person with diabetes, one way to select safe and
suitable fruits and other high-carbohydrate foods is to check the glycemic
index (GI).
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GI is a rating of foods on a scale from 1 to 100. The score
indicates how quickly the food item may raise blood sugar levels.
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High GI foods are absorbed faster than medium or low GI
foods.
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Glycemic load (GL) takes into account the GI of a food plus
the number of carbohydrates in a serving. GL may be a more accurate way of
assessing how food affects blood sugar management over time. Low-GI and low-GL
foods are better for helping control blood sugar levels.
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People may be surprised to learn that many fruits have a low
glycemic index. People digest starchy vegetables, such as potatoes and grains,
more rapidly, so these have a higher GI index.
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The longer a carbohydrate-rich food is cooked, the higher
the GI value. Fat, fiber content, and cooling carbohydrates after they have
been transformed into resistant starches via cooking can all dramatically lower
GI values.
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LIST OF FRUITS FOR DIABETES
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Below is a list of fruits divided by GI index, as reported
by the U.S. Department of Agriculture (USDA).
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Some fruits have a GI of under 55 and a GL under 10,
including.
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Medium-GI fruits (GI of 56 to 69)
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A fruit with a GI of between 56 and 69 is considered to be a
medium-GI food. All fruits listed below still have GL levels under 10.
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Fruits with a GI higher than 70 are high-GI and a GL of
greater than 20 is high GL. While these are safe to eat with diabetes, it is
important to eat larger quantities of lower-GI fruits instead.
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Fruit plays a key role in helping people with diabetes feel
full and absorb sugar slowly.
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Eating enough fiber plays an important role in managing
diabetes.
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A diet high in soluble fiber can slow the absorption of
sugar and control its levels in the blood. Many fruits are high in fiber,
especially those with the skin or pulp included.
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Many fruits are filling because of their high fiber and
water content.
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Diets containing enough fruits and vegetables can reduce the
risk of obesity, heart attack , and
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stroke . Obesity has been linked to type 2 diabetes.
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Fruits are high in fiber and nutrients, so they are a good
choice in meal planning. Fruits that have been processed such as applesauce and
fruit juices have had their fiber removed and should be limited.
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Other health
benefits of fruit:
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The good news is that fruit is healthy to eat for people
with diabetes, according to the NIDDK.
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People with diabetes should eat a balanced diet that
provides enough energy and helps to maintain a healthy weight. Some fruits are
high in sugar, such as mangoes , but can be part of a healthy diet in moderate
amounts.
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Fruits can also satisfy a sweet tooth without resorting to
candy and other foods with low nutritional value. Most fruits are high in
nutrients and low in fat and sodium. Fruits also often contain nutrients not
found in other foods.
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Bananas contain potassium and tryptophan, an important amino
acid. Citrus fruits like oranges and grapefruits are high in vitamins A and C,
which are powerful antioxidants .
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How much fruit should I eat?
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Most guidelines recommend that adults and children eat five
servings of fruits and vegetables each day. This does not change for people
with diabetes.
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The United States guidelines recommend that people fill half
of their plate at each meal with fruits and vegetables.
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People with diabetes should focus on non-starchy vegetables
for 50 percent of the meal, rather than depending on fruit. The remaining half
of the meal should be protein and high-fiber starches like beans or whole
grains. Many experts also recommend including healthy fat at each meal to
encourage feeling full and enhance absorption of antioxidants and vitamins.
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One serving is a medium-sized fruit, or a serving the size
of a baseball. Smaller fruits, such as berries, have one-cup as the serving
size.
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A half-cup is also the serving size for processed fruit
products, such as applesauce and fruit juice. The serving for fried fruits like
raisins and cherries is 2 tablespoons per serving size.
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Like vegetables, it's great for people to eat a variety of
fruits to get their needed nutrients, as well as to enjoy their varied flavors.
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To achieve the desired five servings of fruits and
vegetables per day, people should aim to have fruit or vegetables throughout
the day.
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Here are a few ideas to help with menu planning:
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Citrus fruits are versatile and easy to add to meals. Add
lemons and limes to seafood, sauces, or glasses of iced tea or water.
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People can make their own fruit water by adding citrus
slices to a pitcher of water. Let the water sit overnight to create a
refreshing drink.
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Berries are tasty when eaten raw and can also be cooked into
a compote to spoon into oatmeal or meat.
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Put whole fresh or frozen berries into a saucepan with a
tablespoon or two of water. Cook on medium or low heat until the berries have
broken down into a thick sauce.
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One serving is half a cup.
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Apples are a tasty, popular fruit.
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Apples are a popular fruit. They are delicious raw for a
snack or dessert. When cooked, apples have a deeper flavor, making them a favorite
in cooked desserts when spiced with cinnamon or ginger.
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A recipe from the ADA suggests marinating apples in a small
amount of honey and spices and then cooking them on a grill. To finish, roll
the apples in crushed walnuts or pecans.
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While still containing honey, this is a healthier
alternative to many apple-based baked goods.
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Avocados are high in fat, but they contain monounsaturated
fat, the type of fat that is beneficial for the body.
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They are eaten raw and can be served sliced, in salsas, or
as guacamole. Avocados are easy to prepare by slicing them in half around the
pit. Discard the pit and mash the avocado.
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Add herbs and vegetables to taste. Lime or lemon can also be
added to avocado for a citrus boost
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By Caroline Leopold reviewed by Natalie Butler, RD, LD
