Fruits are powerhouses of nutrients, packed with vitamins, minerals, fiber, and a variety of disease-fighters called phytochemicals. The USDA recommends that most adults should eat about two cups of fruit daily, thanks to evidence that it lowers your risk for heart disease, high blood pressure, cancer, and other health threats.
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However, fruits get their sweet taste from a natural form of sugar called fructose. Your body quickly converts this carbohydrate to glucose, which can cause your blood sugar levels to rise -- just what you&#;re trying to avoid when managing diabetes.
That doesn&#;t mean you need to stay away from fruits, however. In fact, these delicious foods should be a routine part of your diet. But what&#;s the best fruit for diabetes? Fortunately, with a little planning and careful choosing, you can enjoy a variety of fruits.
Fruits are packed with vitamins, minerals, and fiber, and there's great evidence that they lower your risk for many health conditions. However, fruit gets its sweet taste from a natural form of sugar called fructose that your body quickly converts to glucose, which can cause your blood sugar levels to rise. That doesn&#;t mean you need to stay away from fruits if you have diabetes; these delicious foods should be a routine part of your diet. (Photo Credit: Corbis/Getty Images)
When you eat fruits, your body absorbs their fructose. However, your cells can&#;t use fructose as a source of energy, as they prefer the form of blood sugar called glucose. To fix this problem, enzymes in your liver convert much of the fructose in fruit to glucose, which is then released into your bloodstream, causing your blood sugar to rise.
However, fruits also contain fiber, which helps to slow down this converted glucose as it enters your blood. That&#;s just one reason why fruits make for a healthier snack or dessert than other carb-rich foods and beverages such as candy and soda pop, which lack fiber. Still, if you have diabetes, you need to manage your carb intake as part of your overall plan for keeping your blood sugar in check.
If you&#;re having trouble keeping your blood sugar under control, let your doctor know right away.
If you have diabetes, fruits aren't off-limits. In fact, they have many benefits for people dealing with this condition.
Reduced risk for cardiovascular disease. If you have diabetes, your risk for a heart attack or stroke is twice that of the average person. You also have an increased risk of developing these conditions at a younger age than someone who doesn&#;t have diabetes. The nutrients in fruits help guard against heart attacks, strokes, and other forms of cardiovascular disease by protecting blood vessels, lowering cholesterol and blood pressure, and making blood less likely to clot, among other benefits.
This article will explore which fruits a person with diabetes should eat and avoid and how they relate to diabetes.
Eating fruits and vegetables may put a person at lower risk of developing heart disease and cancer .
For example, essential vitamins, minerals, and antioxidants in many fruits can help promote optimal health, while fiber supports blood sugar control and diabetes management.
Many fruits are high in sugar but are also an important source of vitamins, minerals, and fiber. This nutritional content makes fruits a healthier option than candy and high sugar baked goods.
The National Institute of Diabetes and Digestive and Kidney Diseases recommends that people with diabetes include fruits in a balanced diet. However, some fruit products, such as juices and dried fruit, have a high sugar content. Avoiding these fruits can help reduce the risk of blood sugar spiking.
People with diabetes should always include fruit in a balanced diet, and there is no restriction on which fruits a person should eat.
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eclipse_images/Getty ImagesPeople should not exclude fruit from their diet. In fact, one study suggests that eating fruit can actually help prevent diabetes.
However, it is important to be aware of the full-picture nutritional content of fruits and plan diets accordingly.
Not all fruits are created equal, and some have a significantly higher sugar content than others. High sugar fruits include:
These fruits are still safe for a person with diabetes to eat, and there is no need to exclude them from the diet. However, it is important to be aware of their sugar content and plan accordingly.
It can be beneficial for people with diabetes to stick to a single serving of fruit at a time and pair fruit with a source of protein or fat.
For example, pairing berries with Greek yogurt or apple with almond butter or another nut butter can aid blood sugar management.
Carbohydrates are an important macronutrient and are essential to overall health. However, carbohydrate intake has a significant impact on blood sugar levels.
Fruits are rich sources of essential vitamins, minerals, and fiber and should be present in every diet. However, people wishing to limit their carbohydrate intake should pay attention to their fruit portion sizes to ensure they do not exceed their carbohydrate goals.
If a person is following a low carb diet, they should identify which carbohydrates they eat that are low in nutrients or unhealthy in other ways and cut those out first.
FruitCarb content per 100 grams (g)red grapes20.2 gbananas20.1 gFuji apples15.6 gmangos15 gpineapples13.1 gWhile these fruits are high in carbohydrate content, they are also rich in vitamins, minerals, and other nutrients. Prioritizing fruits as a carbohydrate source can help form an integral part of a diabetes-friendly diet.
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