Fruits for Diabetic Diets
There are many myths about diabetic diets and the foods that you should or should not eat. While some fruits contain more sugar than other snacks, there is a large number of personal factors that will determine when you should eat fruit, the proper serving size and which types of fruit to eat. Checking the glycemic index (GI) will help determine which fruits are best for your diabetic diet.
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Understanding the Glycemic Index
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The glycemic index is a measure of how quickly the body turns carbohydrates into blood glucose. Fruits with a low GI cause the body to slowly break down the carbs and release glucose gradually into the bloodstream. Foods rank low on the GI if they score below 55, intermediate between 55 and 70, and high if they rank above 70 on the glycemic index.
Where Fruits Rank on the Glycemic Index
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When looking for fruits to add to your diabetic diet it is important to know where they rank on the glycemic index. Here are some examples of the range of scores for fruit on the GI. Whole fruit should be small to average in size.
Low
Apple = 38
Cherries = 22
Grapefruit = 25
Orange = 44
Pear = 38
Plum = 39Intermediate
Banana = 55
Cantaloupe = 65
Mango = 55
Papaya = 58
Pineapple = 66High GI
Canned fruit cocktail = 79 -
Healthy Serving Sizes
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One serving size of fruit should equal roughly 15 grams of carbohydrates. Fruits that are low on the glycemic index can be consumed in larger portions than higher ranking fruits, but in general, think of one serving size of fruit as the amount that can fit in the palm of your hand.
Some examples of fruits and serving sizes for a diabetic diet include 1/2 a medium banana, 1/2 cup of diced mango, and 1 1/4 cup of strawberries.
Adding Fruit to Your Diet
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It's easy to add fruit to meals that are already included in your diet and increase your vitamins and minerals intake. Try slicing half a banana or adding dried fruit to cereal or oatmeal, add fruit to a salad, or include fruit as a side at dinner like applesauce and pork chops or pineapple and ham. Fruit with sugar-free nonfat yogurt or fruit skewers can also be served for dessert or as a sweet snack.
Replace potato chips or candy with dried fruit or medium-sized fresh fruit as a quick afternoon snack to keep your appetite at bay and your blood sugar at a healthy level until dinner. Some dried fruits have higher carbohydrate levels, like dried dates, which rank at 103, so always check GI levels before changing your diet.
Personalize Your Diet
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There is no single diabetic diet that works for everyone; your personal diet plan will depend on your own preferences and how your body processes carbohydrates. Some people can eat fruit in the morning with little negative effect while others will have difficulties controlling their blood sugar throughout the day. To find out which fruits have the biggest effects on your sugar levels, monitor your blood glucose levels about an hour and a half to two hours after eating.
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