14 Fruits for Diabetics (and What to Avoid)
Fruits that diabetics can eat are tangerines, apples, pears, kiwis and oranges with peel and/or pulp, as they are rich in fiber. The fiber in fruits slows down the rate at which the sugar in the fruit is absorbed by the body, helping to balance blood glucose levels.
Fruits rich in carbohydrates, such as dried fruits, candied fruits and fruit juices, can be consumed by diabetics, but in moderation, because these fruits have a lot of sugar and little fiber, greatly increasing blood glucose levels.
14 fruits that diabetics can eat
The fruits that diabetics can eat are:
- Strawberry;
- Blackberry;
- Tangerine;
- Peach;
- Pear;
- Orange with pulp;
- Litter;
- Guava;
- Avocado;
- Kiwi;
- Melon;
- Mango;
- Plum;
However, all fresh, whole fruits are permitted for diabetes, as long as they are consumed in moderation, with 2 to 4 portions per day generally recommended and, whenever possible, with the skin and/or pulp.
It is important to remember that fruit juice contains more sugar and less fiber than whole fruit. Therefore, juice should not be the preferred way to consume fruit, as it contributes to making you hungry again more quickly, in addition to increasing blood sugar levels rapidly.
What is the best time to eat fruit?
It is important for diabetics to always eat fruit together with other foods, during or after lunch and dinner, as the nutrients in the meals, such as fat, fiber and protein, help to slow down the speed at which the sugar in the fruit is absorbed into the blood.
You can also eat fruits rich in fiber, such as kiwi or orange with pulp, for breakfast or as a snack, accompanied by 1 pot of unsweetened natural yogurt, with 1 tablespoon of flaxseed flour or 1 tablespoon of chia, for example. See a list of more fruits rich in fiber .
Fruits that diabetics should avoid
Some fruits should be avoided by diabetics, as they contain a higher quantity of carbohydrates or a lower fiber content, such as:
- Fruits in syrup, such as plums, peaches and pineapple;
- Fruit salad with sugar and/or condensed milk;
- Fruit jelly;
- Fruit juice.
Furthermore, regular consumption of cantaloupe melon should also be avoided, as it raises blood sugar levels more quickly.
Are there any fruits that are forbidden for diabetics?
The fruits to be avoided are not necessarily prohibited for diabetics. However, their consumption will depend on the person’s general health, eating habits and whether or not blood sugar is controlled.
However, it is important to emphasize that they should not be consumed regularly. Ideally, a nutritionist should be consulted so that a more detailed assessment can be made and dietary guidelines can be given on an individual basis.
Fruits to eat in moderation
In addition, fruits that should be consumed in moderation are:
- Grape;
- Fig;
- Papaya;
- Banana;
- Watermelon;
- Tamarind;
- Jackfruit ;
- custard apple;
- Khaki;
- Tamarind;
- Raisins;
- dried plums;
A good way to avoid a rapid rise in blood sugar is to consume these types of fruits along with foods rich in fiber, proteins, such as meat, eggs or chicken, and good fats, such as nuts and cheese, at lunch, dinner or small meals.
Can diabetics eat dried fruits and oilseeds?
Dried fruits, such as raisins, apricots and prunes, should be consumed in small quantities, because despite being smaller, they have the same amount of sugar as fresh fruit. As with fresh fruit, you can eat 2 to 3 servings of dried fruit per day. However, each serving is equivalent to about 30 g or 1 tablespoon of dried fruit.
Furthermore, you should always check the product label to see whether the dried fruit has added sugar or just natural sugar.
Nuts, or dried fruits , such as chestnuts, almonds and walnuts, have fewer carbohydrates and good amounts of fiber, protein and healthy fats, which improve blood glucose levels. The recommended amount of nuts per day is approximately 30 g, which is equivalent to 1 handful.
