People with diabetes must measure fruit carefully to prevent over eating on carbs. Check out our list of fruits, serving sizes and tips on proper fruit intake for people with diabetes.
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Can a person with type 2 diabetes eat fruit?
Many authorities include fruit in the diet for diabetes and provide portion size guides for fruit servings. The American Diabetes Assn recommends fruit as part of a healthy diet. Because some fruit contains more carbs than others, the serving sizes for fruit varies depending on the type of fruit. It is helpful to eat the skin of fruit when possible because it includes fiber which helps regulate glucose levels. Let's investigate various fruits and how they fit into a diet for type 2 diabetes.
What are the best fruit choices for people with diabetes?
The best fruit choices are fresh, frozen or canned fruit with no added sugar.
- Choose canned fruit in its own juice or an extra light syrup.
- Be careful with fruit juice and dried fruit as the portion sizes are very small.
Below is a list of serving sizes based on a 15gm carb portion size and include fresh, frozen and canned fruit. Carefully measure your fruit servings to help control post meal glucose levels.
Apple (raw, 2 inches across) . . . . . . . . .1 apple
Check out this Apple Crisp Recipe from Diabetes Self Management.
Applesauce (unsweetened) . . . . . . . . . .½ cup
Here's a Homemade Applesauce Recipe from Splenda.
Apricots (medium, raw) . . . . . . . . . . . . . .4 apricots
Apricots (canned) . . . . . . . . . . . . . . . . . .½ cup
Banana (small) . . . . . . . . . . . . . . . . . . . .1 banana
Be sure to choose small bananas or cut the banana in half to keep carb amounts in check.
Blackberries (raw) . . . . . . . . . . . . . . . . . .¾ cup
Blueberries (raw) . . . . . . . . . . . . . . . . . . .¾ cup
Blueberries have been shown to improve glucose tolerance.
Cantaloupe (5 inches across) . . . . . . . . .⅓ melon (cubes) . . . .1 cup
Cantaloupe may play a role in reducing diabetic nephropathy.
Cherries (large, raw) . . . . . . . . . . . . . . . .12 cherries
A study showed cherries contain a compound anthocyanin which helps boost the action of insulin. Here's a Cheery Cherry Pie recipe from Splenda.
Cherries (canned) . . . . . . . . . . . . . . . . . .½ cup
Figs (raw) . . . . . . . . . . . . . . . . . . . . . . . .1 ½ large or 2 medium
Fruit cocktail (canned) . . . . . . . . . . . . . .½ cup
Grapefruit (large) . . . . . . . . . . . . . . . . . . .½ fruit
Grapefruit, segments . . . . . . . . . . . . . . .¾ cup
Grapes (small) . . . . . . . . . . . . . . . . . . . .17 grapes
Honeydew (medium) . . . . . . . . . . . . . . . .1 slice (10 oz) (cubes) . . . .1 cup
Kiwi (large) . . . . . . . . . . . . . . . . . . . . . . .1 fruit
Mandarin oranges . . . . . . . . . . . . . . . . . .¾ cup
Mango (small) . . . . . . . . . . . . . . . . . . . . .½ mango or ½ cup
Nectarine (small) . . . . . . . . . . . . . . . . . . .1 nectarine
Orange (small) . . . . . . . . . . . . . . . . . . . .1 orange
Peach (medium) . . . . . . . . . . . . . . . . . . .1 peach ¾ cup
Peaches (canned) . . . . . . . . . . . . . . . . . .½ cup 2 halves
Pear . . . . . . . . . . . . . . . . . . . . . . . . . . . .½ large
Pears (canned) . . . . . . . . . . . . . . . . . . . .½ cup 2 halves
Pineapple (raw) . . . . . . . . . . . . . . . . . . . .¾ cup
Pineapple (canned) . . . . . . . . . . . . . . . . .½ cup
Plums (small) . . . . . . . . . . . . . . . . . . . . .2 plums
Raspberries (raw) . . . . . . . . . . . . . . . . . .1 cup
Strawberries (raw, whole) . . . . . . . . . . . .1 ¼ cup
Tangerine (small) . . . . . . . . . . . . . . . . . .2 fruits
Watermelon, cubes . . . . . . . . . . . . . . . . .1 ¼ cup
Even though these portion size guides have the recommended amount of fruit to include in the diet, there are many people with diabetes who find they are unable to eat certain types of fruit. The best way to determine if you can safely eat fruit is to check your blood glucose levels after you eat your fruit serving.
Be sure to keep details about fruit serving size, glucose levels, etc. These details will allow you to evaluate which fruits and amounts are best for your own individual glucose levels. You may also find there are one or two fruits you cannot tolerate due to excessive post meal glucose levels.
As with most foods in your diet, each person must assess their individual tolerance. Therefore, one of the keys to excellent glucose management is TESTING GLUCOSE LEVELS. If you are unsure of adding fruit to your diet or have questions, contact your diabetes treatment team. Your health care providers can help you evaluate your tolerance for fruit based on your food diary, glucose levels and your health history.
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