If you have diabetes, you've probably been advised at some point to avoid fruit. The explanation seems logical: they contain carbohydrates, and they increase blood sugar. However, fruits should not be eliminated from the diet, but consumed in appropriate amounts and in their natural form.
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“It's all about the quantity and how they are consumed,” explains dietitian Eleana Kaidanian to Women's Health. In suitable portions and integrated into a balanced food plan, fruit can be part of the diet of a person with diabetes.
In addition to sugars, they provide fiber, vitamins and antioxidants. “Fiber slows glucose absorption and helps maintain more stable blood sugar levels. Plus, their water content supports hydration.”
Specialists recommend eating fruits as close as possible to their natural form. “Juices or processed products concentrate sugar and reduce fiber intake. Even if a fruit puree has no added sugar, a whole fruit remains the more balanced option”says Eleana Kaidanian.
In his opinion, it is recommended that the fruits be consumed in their natural form, without being processed. That means no juices, no dehydration and as little heat preparation as possible. Even if the label of an applesauce says that it has no added sugar, experts recommend choosing a fresh apple instead of the processed version.
“Fresh fruit is the best option, and frozen can be just as suitable. They are usually flash-frozen immediately after harvesting, which helps preserve the nutritional value for a long time,” eKaidanian said. Conversely, a fruit kept in the refrigerator for weeks may still be good to eat, but it loses its nutrients over time.
When it comes to portions, counting carbs can be tricky if you're busy with other things. Eleana Kaidanian proposes a simpler rule to remember: a small fruit (an apple, a banana or an orange) is a portion. If you slice it, a serving is about half a cup. In general, two servings of fruit per day is sufficient.
Not all fruits have the same impact on blood sugar. Some cause a slower rise in blood sugar due to their fiber content and lower glycemic index. Here is what Eleana Kaidanian recommends:
pears
“Fruits that can be eaten whole, like pears, are a good source of fiber. Fiber helps keep blood sugar under control and helps regulate digestion, while keeping you feeling fuller for longer,” emphasizes Eleana Kaidanian.
Nutrition facts per serving: 102 calories, 0.2 g fat (0 g saturated fat), 27 g carbohydrates, 17 g sugars, 2 mg sodium, 6 g fiber, 0.6 g protein.
The apples
There are many varieties of apples, each with its own characteristics. Some are juicier and contribute more to hydration, others have a firmer texture or a sweeter taste.
Broadly speaking, however, there is no one type of apple that is more or less suitable for a person with diabetes. “The apples you find in the supermarket, the regular ones, are fine. Just try to pick the smallest ones,” recommends Eleana Kaidanian.
Nutrition facts per serving: 95 calories, 0.3 g fat (0.1 g saturated fat), 25 g carbohydrates, 19 g sugars, 2 mg sodium, 4.4 g fiber, 0.5 g protein.
Peaches
Like pears and apples, peaches have edible skin, which means extra fiber. Another advantage is that they are easy to eat and do not require complicated preparations. “They're really easy to pack. You don't have to peel or cut them,” says Eleana Kaidanian. “You wash them and you can eat them straight away. They're very practical, and that's what counts.”
Nutrition facts per serving: 68 calories, 0.4 g fat (0 g saturated fat), 17 g carbohydrates, 15 g sugars, 0 mg sodium, 2.6 g fiber, 1.6 g protein.
Apricots
Apricots are rich in antioxidants, substances that help neutralize free radicals, unstable compounds that can damage cells. Through this mechanism, it contributes to the reduction of oxidative stress, associated with the occurrence of several chronic conditions, including cardiovascular diseases and diabetes.
“Like apples, pears and peaches, apricots can be eaten with their skin on, which translates into an additional fiber intake. Fiber supports digestion and can help maintain more stable blood sugar levels.”explains Eleana Kaidanian.
Nutrition facts per serving: 79 calories, 0.6g fat (0g saturated fat), 18g carbs, 15g sugars, 2mg sodium, 3.3g fiber, 2.3g protein.
Forest fruits
The more colorful the fruit, the more beneficial it is for health. This rule doesn't just apply to people with diabetes, it applies to everyone.
“Berries are a great choice for people with diabetes because they are small, eaten whole, and allow for easier portion control. Plus, they have a low glycemic index,” Kaidanian says.
Another advantage of berries is that you can eat a larger amount without exceeding the recommended intake of carbohydrates. For example, a serving of carbohydrates from a banana is only half of a medium fruit. For berries, the same amount of carbs can mean a full cup or even a cup and a half, depending on the type. “In other words, the serving is more generous in volume, but stays within the same carbohydrate limit, which can provide a better feeling of satiety.”
Nutrition facts per serving: 85 calories, 0.5 g fat (0 g saturated fat), 21 g carbohydrates, 15 g sugars, 1 mg sodium, 3.6 g fiber, 1.1 g protein.
cherries
“Cherries are rich in antioxidants, substances that help reduce inflammation“, explains Eleana Kaidanian. In addition, they have a low glycemic index, which means that they influence the blood sugar level more slowly and can be included, in moderation, in the diet of people with diabetes.
It is consumed as such, without processing, keeping the natural fibers in the pulp. They are easy to pack and can be a simple and quick snack.
Nutrition facts per serving: 77 calories, 0.5 g fat (0.1 g saturated fat), 19 g carbohydrates, 13 g sugars, 5 mg sodium, 2.5 g fiber, 1.6 g protein.
The oranges
Citrus fruits are known for their high vitamin C content, which supports immunity and helps the body recover more easily. Oranges also provide fiber through their pulp, and being sliced makes it easier to control how much you eat.
In addition, oranges contribute to hydration. “In addition to water, fruit can help complete your daily fluid intake and also provide electrolytes,” explains Eleana Kaidanian. They have an important role in maintaining blood pressure within normal limits and in the proper functioning of muscles.
Nutrition facts per serving: 45 calories, 0.1 g fat (0 g saturated fat), 11 g carbohydrates, 9 g sugars, 0 mg sodium, 2.3 g fiber, 0.9 g protein.
The grapefruit
“Like oranges, grapefruit is a good source of vitamin C and contributes to hydration. However, the difference comes in the serving size,” draws attention to Eleana Kaidanian.
Unlike oranges, grapefruits are usually larger and more difficult to divide into small portions. Therefore, the recommendation is that a suitable portion amounts to half of a medium-sized grapefruit.
Nutrition facts per serving: 52 calories, 0.2 g fat (0 g saturated fat), 13 g carbohydrates, 8 g sugars, 0 mg sodium, 2 g fiber, 0.9 g protein.
Kiwi
Kiwi has nutritional benefits similar to berries. It contains small seeds that are eaten together with the pulp and bring an important supply of fiber, useful for maintaining a stable level of blood sugar.
Although many choose to peel it before eating, the kiwi has a thin, edible skin. “In our culture, most people peel it, but if it's washed well, it can be eaten with the skin on.”explains Eleana Kaidanian.
Nutrition facts per serving: 42 calories, 0.4 g fat (0 g saturated fat), 10 g carbohydrates, 6 g sugars, 2 mg sodium, 2.1 g fiber, 0.8 g protein.
People with diabetes should monitor their blood sugar after introducing a new food and talk to your doctor or nutritionist about the right amounts to eat.
