Healthy Fruit Consumption Strategies for People with Diabetes

Managing blood sugar levels is crucial for individuals with diabetes, especially when including fruits in their diet. Fruits naturally contain sugars like fructose that can impact glucose levels. To enjoy fruits safely, consider incorporating low glycemic index options such as cherries, grapefruit, pears, peaches, plums, strawberries, grapes, blackberries, and oranges. These fruits are rich in fiber, aiding digestion and promoting satiety, helping to control hunger throughout the day.

Fruits high in fiber also help keep you full longer and prevent overeating. It's beneficial to consume smaller portions of fruit rather than large quantities at once, to avoid blood sugar spikes. Opt for fresh fruits over dried or frozen options, as fresh fruits contain less concentrated sugars and no added preservatives.

Portion control

Proper serving sizes are essential for maintaining healthy blood sugar levels. Since fructose in fruits is quickly processed, consuming controlled portions prevents sudden spikes. Nutritionists recommend limiting portions to about a cup of blackberries, 1¼ cups of strawberries, 17 cherries, or ¾ cup of blackberries at a time. Equivalent options include a 4-ounce tangerine or apple, half a banana, or a cup of watermelon.

Avoid fruit juices

Half a cup of fruit juice contains approximately 15 grams of carbohydrates, which can easily be exceeded in a single intake. Juices lack fiber and are rapidly digested, causing quick increases in blood sugar. Instead, enjoy whole, fresh fruits to benefit from their natural fiber and balanced sugar content.