12 Fruits That A Diabetic Can Eat

There are fruits that contain more sugar such as grapes, watermelon, figs and papaya, so they are not recommended for those who have prediabetes or diabetes because they increase the chances of generating high blood glucose peaks.

The best option is to consume fresh fruits, mainly those that are rich in fiber or that can be consumed with peel such as apple and pear, or in the case of tangerine and orange with bagasse, since fiber helps to slow down the rate at which sugar is absorbed in the intestine, keeping blood sugar under control.

12 fruits that a diabetic can eat

Fruits that a diabetic can eat

All fruits can be consumed by diabetics, as long as they are consumed in small quantities, so as not to stimulate the increase of sugar in the blood. The most indicated are those with bagasse or peel.

In general, it is recommended to consume 2 to 4 units per day, remembering that 1 medium fresh fruit contains about 15 to 20 g of carbohydrates, which is also found in the 1/2 glass of juice or in 2 tablespoons of dried fruit.

The table below shows the amount of carbohydrates present in fruits indicated for diabetics:

It is also important to remember that juice contains more sugar than fresh fruit and less fiber, which causes blood sugar to rise faster after ingestion and does not produce the same feeling of satiety as whole fruit.

In addition to this, before exercise it is also important to have a proper meal to avoid sugar levels being too low. See other fiber-rich fruits.

Fruits to avoid

Some fruits should be consumed in moderation by diabetics because they contain more carbohydrates or have less fiber, which facilitates the absorption of sugar in the intestine. The main examples are fruits in syrup (canned), watermelon, figs and tamarind.  It is also important to take into account the glycemic index of fruits, since the higher it is, the higher the blood sugar will rise. See what is the glycemic index of foods.

The table below indicates the amount of carbohydrates in fruits that should be consumed in moderation:

72.5 g

A good way to avoid a rapid rise in blood sugar is to eat the fruits along with fiber-rich foods such as flaked oatmeal, flaxseed, whole grain crackers or as a dessert in those meals that contain salad at both lunch and dinner, and can even be added to salads.

See other sugar-rich foods to avoid.

What is the best time to eat fruit?

The diabetic should prefer to eat fruit immediately after the main meals (lunch and dinner) as a dessert. But it is also possible to eat a fruit rich in fiber, such as kiwi or orange with bagasse for breakfast or snacks.

Learn about other foods rich in fiber.

Can I eat dried fruits and nuts?

Dried fruits such as raisins, dried apricot and dried plum should be consumed in small amounts, as despite being smaller, they have the same amount of sugar as fresh fruit. In addition to this, the nutritional labeling of foods should be observed, if the canned fruit broth has sugar or if sugar is added during the process of dehydration of the fruit.

Oilseeds or nuts such as cashews, hazelnuts, cashews, almonds and walnuts, contain less carbohydrates than other fruits and are sources of good fats that improve cholesterol and prevent disease. However, they should also be consumed in small quantities, as they are quite caloric.

What should the diet for diabetics be like?

See in the video below how to make a balanced diet to better control blood sugar:

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