How to Eat Fruit on a Diabetes Diet

For many diabetics, fruit and fruit products seem like a safe and reliable substitute for other sweets or desserts. However, depending on the specific fruit and your circumstances, eating fruit may aggravate your diabetes. Consult with your doctor or a registered dietitian to construct a meal plan that includes fruit as a safe part of your diet. In the end, you'll be able to eat fruit and manage your diabetes much better.

Eat fruit without additives. The best fruits are ones without any additives. Focus on:

·         Fresh fruit

·         Canned fruit in its own juice

·         Frozen fruit

·         Dried fruit

·         Fruit juice

Choose fruits low on the glycemic index. Foods with a low glycemic index (GI) are processed slower by the body and won't spike your blood sugar. Some fruits with a low GI include:

·         Pomegranates

·         Grapes

·         Apples

·         Blueberries

·         Strawberries

·         Plums^[

Avoid fruits and products with a high glycemic index. Fruits or dishes with high glycemic indexes release sugars into your blood stream quicker, and may spike your blood sugar levels. Thus, fruits with a high glycemic index should only be consumed in moderation by people with diabetes. Stay away from:

·         Fruit desserts with added sugar. For example, strawberries with whipped cream.

·         Smoothies with added sugar.

·         Cooked fruits, which have more concentrated sugar levels due to water loss.

·         Fresh items with a high glycemic index like dates, pineapple, watermelon, mangoes, and papaya.

Stay away fruit with low fiber content. Since fiber slows down the rate that your body can absorb and process sugar, high fiber fruits are best for diabetics. Much like fruit with a high glycemic index, low fiber ones may aggravate your diabetes.

·         Avoid fruits that have been peeled.

·         Don't drink juice without pulp.

·         Stay away from heavily processed fruit juice with low fiber content.

·         Focus on high fiber fruits like apples, bananas, and oranges.