The role of fruit in your diabetes-friendly meal plan

Individuals with diabetes need to keep a keen eye on their diet to keep their blood sugar levels in a safe range.

Healthy choices are a must, but when it comes to fruit, the lines become blurry. Fruit is nutritious, but has a high natural sugar content. What to do? Read on.

The case for fruit

First and foremost, let’s get the myths out of the way. It is a myth that diabetes patients should not eat fruit. 

Managing diabetes is all about managing your blood glucose, blood fats, blood pressure and your weight. Vegetables, and definitely fruit too, are important for all of these.

Yes, fruit contains sugar, but most fruits have a low to medium glycaemic index, so they do not lead to a sharp rise in blood glucose levels compared to other carbs, like bread.

Other benefits of fruits for diabetics include:

• Keeping your sweet tooth in check. Choose fruit over candy or other treats with low nutritional value. Most fruits are high in nutrients and low in fat and sodium.

• A diet high in soluble fibre can slow the absorption of sugar, controlling blood sugar levels. Many fruits are high in fibre.

• The high fibre and water content of fruit makes them filling, which assists in weight management.

• Diets high in fruit and vegetables can reduce the risk of heart attack and stroke.

What you need to know before eating fruit as a diabetic

There aren’t really restrictions in terms of fruit, but if you are conscious of eating healthy there are fruits in some forms to be careful of, and other factors to look out for. Consider the following:

Portion control

Some fruits have a smaller recommended serving size than others, so it can be easy to consume too much of it. Dried fruit, for example, comes with a small portion size. 

About two tablespoons of raisins contains 15g carbs. To get the same amount of carbs, you could also eat a small whole fruit or about half a cup of canned or frozen fruit.

Another example is 100% fruit juice. About one-third to half a cup contains around 15g of carbs. This portion is much smaller than the traditional drinking glass.

Different fruits, different amounts of sugar

Some types of fruit contain much more sugars than others. These fruits, that include watermelons, very ripe bananas and pineapple, are still safe to eat for diabetics.

Being aware of their sugar content just helps you to plan accordingly. A healthy plan is to stick to a single serving of fruit at a time, and pair it with a source of protein or fat.

For example, berries with Greek yoghurt or apple with nut butter are both helpful snacks to aid blood sugar management.

Counting carbs

Since eating carbs does have a significant impact on blood sugar levels, it’s a good idea to keep an eye on the carb content of your fruit and, once again, take portion sizes into account.

If you are following a low carb diet, first eliminate those carbs that are unhealthy and or low in nutrients.

Fruit like grapes, mangoes and bananas are high in carbs, but also rich in vitamins, minerals and other necessary nutrients. Acknowledging them as a source of carbs will go a long way in planning a diabetes-friendly diet.

The lowdown on fruit juice

Drinking fruit juice will quickly raise a person’s blood sugar levels. This is because fruit juice is a concentrated source of sugar that, unlike fresh fruit, doesn’t contain fibre.

Dried fruit

Dried fruit is safe for diabetes patients, as long as it is not dried with added sugar.

Also keep in mind that the removal of water in the drying process gives dried fruit a much higher sugar concentration when compared in volume with fresh fruits. Therefore smaller portions are advisable.

In a 2017 study researchers found a positive correlation by combining dried fruit and nuts and preventing type 2 diabetes.

Pairing dried fruit with nuts can also help with blood sugar management. Nuts are rich in fats, fibre and protein. These nutrients slow digestion and help prevent blood sugar spikes.

Learn to read the label

Fresh fruit is first price, but sometimes canned, frozen or dried brings a bit of variety into our meal plans. The moment something gets processed in any way, you have to be aware of extra sugar.

Look out for labels that say the following in order to choose the healthiest product possible:

• Packed in its juices
• Unsweetened
• No added sugar

Conclusion

Depending on body size and activity level, it is recommended that women consume about 1.5 to two cups of fruit daily. 

If you have diabetes and you are concerned, discuss your personal meal plan with a healthcare professional who understands your needs. 

There is, however, no reason you can’t incorporate fruit to bring some sweetness into your life.