14 Fruits for Diabetics (and 7 fruits that are prohibited)
Fruits for diabetics are mainly fresh ones, which can be consumed with skin or bagasse, as they are rich in fiber, such as tangerines, apples, pears and kiwis. On the contrary, fruits in syrup, jams and juices should be avoided by diabetics or consumed in moderation, as they contain a greater amount of sugar and low fiber content.
The fiber present in fruits reduces the speed with which the body absorbs sugar from them, which helps balance glucose levels in the blood, it is important to mention that the amount in which a food can increase blood sugar Blood can vary from one brand to another, in the case of industrialized products, or depend on the type of fruit, in the case of those that have several varieties, such as melon.
For this reason, it is important to go to the nutritionist, as he or she must adapt the instructions individually. Learn which fruits are most recommended for diabetes and how to consume them in the video below:
14 fruits that a diabetic can eat
The fruits that diabetics can eat are:
- Strawberry;
- Blackberry;
- Tangerine;
- Blueberries;
- Peach;
- Pear;
- Orange with bagasse;
- Apple;
- Guava;
- Avocado or palta;
- Kiwi;
- Melon (except cantaloupe);
- Mango;
- Plum.
However, in diabetes, all fresh and whole fruits are allowed, as long as they are consumed in moderation, generally recommending between 2 and 4 servings a day and, whenever possible, with skin and/or bagasse.
It is important to remember that fruit juice contains more sugar and less fiber than whole fruit. Therefore, juice should not be the preferred form of consumption, as it increases the feeling of hunger faster and raises blood sugar levels faster.
Read Related: Diabetic diet and menu: what you can eat and what to avoid
7 “forbidden” fruits for diabetics
Some fruits should be avoided by diabetics, since they contain a greater amount of carbohydrates or a lower fiber content, these are:
- Plum in syrup;
- Peaches in syrup;
- Pineapple in syrup;
- Fruit salad in syrup;
- Cantaloupe melon;
- fruit jams;
- Fruit juices.
In addition, regular consumption of cantaloupe melon (specifically) should also be avoided as it raises blood sugar more quickly.
Are these fruits really prohibited?
Fruits that should be avoided does not mean that they are prohibited for diabetics. However, its consumption will depend on the person’s state of health, how their blood sugar is and their eating habits in general.
However, it is important to emphasize that these fruits should not be consumed regularly. The ideal is to go to a nutritionist, preferably a diabetes specialist, so that they can carry out an evaluation and individualized guidance.
Fruits to eat in moderation when you are diabetic
Fruits that should be consumed in moderation for diabetes person are:
- Grapes;
- Dates;
- Fig;
- Papaya;
- Plantain or banana;
- Watermelon;
- Tamarind;
- Jackfruit;
- Anona;
- Khaki;
- Raisins;
- Prunes.
A strategy that can be adopted to consume these types of fruits is to combine them with foods rich in fiber, such as nuts, or add a tablespoon of rolled oats or chia seeds, for example. They can also be consumed alongside proteins, such as meat, eggs, chicken or yogurt, making them an ideal dessert option for lunch or dinner.
What is the best time to eat fruit when you are diabetic?
It is important that diabetics always prefer to eat fruit together with other foods, during or after lunch and dinner, since the nutrients in the meals, such as fat, fiber and protein, help reduce the rate at which blood sugar the fruit is absorbed into the blood.
You can also eat fruits rich in fiber, such as kiwi or orange with bagasse for breakfast or snack, accompanied by 1 natural unsweetened yogurt, with 1 tablespoon of flaxseed or chia flour or even a handful of nuts, for example. See a list of fruits rich in fiber.
Can a diabetic person eat dehydrated fruits and nuts?
Dehydrated fruits, such as raisins, apricots and prunes, should be consumed in small quantities, since despite being smaller they have the same amount of sugar as fresh fruit. Like fresh fruit, you can consume 2 to 3 servings of dried fruit per day. However, each serving is equivalent to about 30 g or 1 tablespoon of dried fruit soup.