Can Diabetes Eat Fruits?

These are the best and worst fruits for diabetes. Here are four ways to let you or anyone that has diabetes to eat fruits easily.

1. Way 1: Use the right amount

One medium sized one:

1 apple

1 pear

1 kiwifruit

1 peach

1 star fruit

1 orange

One small one or 2 small ones

1 banana (60g)

2 mangosteen

2 plums

1 slice:

1 slice papaya

1 slice watermelon

1 slice pineapple

These servings have 15 grams of carbohydrate and 60 calories.

2. To remind you, fruits that don't taste sweet or sour fruits have sugar in them. For example, some diabetes think that sour green apples don't have sugar. This is wrong. A medium sized green apple has the same carbohydrate as a medium sized red apple.

3. Way 2: Use low glycemic index fruits

Glycemic index is how fast you feel after eating the food. The higher the fiber content the fruit has, the lower glycemic index it has. So you need to eat low glycemic index fruits. The higher the glycemic index the fruit has, the quicker you feel full. Low- 1-55 Medium 56-70 High 71- 105 Here is the glycemic index of fruits:

olives-15

avocado- 15

lemon and lime-20

grapefruit-25

peaches-28

plantains-30

pears-33

apples-33

apricots-34

oranges-40

strawberries-40

lychee-48

bananas-48

mangoes-51

blueberries-53

plums-53

kiwifruits- 54

custard apple-54

papaya- 59

grapes-59

figs-64

breadfruit- 64

pineapple- 65

cantaloupe-67

watermelon-76

pummelo-78

dried fruits like dried apricots, prunes, and raisins- 80

strawberry jam- 82

dried mango-100

dates-103

4. Way 3: drink less juice and eat more whole fruit

When fruits are blended and drained, the fiber content gets lower. Its vitamin c also gets lost. I recommend diabetics to eat whole fruit. Juice also has a higher glycemic index than fresh whole fruit.

5. Way 4: Don't eat too much dried fruit

Dried fruits are fruits that are naturally dried and fried. They contain much more sugar than fresh fruits. They also contain much more calories as well. If they are fried, they also contain fat. If you don't count how much you eat, your blood sugar levels will get up easily.

30g dried apricot

30g dried apple

30g dried pear

30g dried peach

20g raisins

3 dates

2 prunes

These dried fruit servings have 15 grams of carbohydrate and 60 calories.

6. And finally, you should eat 2-3 fruits a day. You should eat more low calorie fruits and less high calorie fruits.