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Managing Blood Sugar with Fruit: A Guide for People with Diabetes

Living with diabetes doesn’t mean you have to give up on fruits. In fact, incorporating the right fruits into your diet can help manage blood sugar levels and provide numerous health benefits. But with so many options available, it’s essential to know which fruits are ideal for people with diabetes and how to pair them for optimal health.

Understanding Glycemic Index and Glycemic Load

The glycemic index (GI) is a measure of how much a food raises blood sugar levels. Fruits with a high GI cause a more significant increase in blood sugar than those with a low GI. Glycemic load (GL) takes into account both the GI and the grams of carbohydrates in each serving. Foods with a low GI and GL are better for controlling blood sugar levels.

The Best Fruits for People with Diabetes

These nine fruits are your dietary MVPs, with a GI of 55 or below and a GL under 10 per serving:

1. Apples: Rich in fiber, vitamins, and minerals, apples are a great snack on their own or paired with peanut butter.
2. Bananas: A good source of potassium and vitamin C, bananas are best eaten when ripe or slightly green.
3. Pears: Loaded with antioxidants, vitamins, and minerals, pears are a healthy addition to your diet.
4. Prunes: With a low GI, prunes are a natural remedy for constipation and rich in antioxidants.
5. Strawberries: Sweet and low on the GI index, strawberries protect your heart and increase good cholesterol levels.
6. Apricots: Fresh apricots have a certain zing and are a good source of fiber, vitamin C, and vitamin K.
7. Grapes: One cup of grapes provides fiber, vitamin C, and vitamin K, making them a healthy snack.
8. Kiwi: An excellent source of vitamins E and K, folate, and potassium, kiwi is a great addition to your breakfast or snack.
9. Pineapple: Rich in vitamin C and bromelain, pineapple is a delicious source of antioxidants.

Fruits to Eat with Caution

Fruits with a high GI (70 or more) should be eaten in moderation and paired with protein or healthy fats to balance their effect on blood sugar levels. These include:

• Watermelon
• Pumpkin

Fruit Products: Consider Other Options

Some fruit products, like dried fruit, applesauce, and fruit juice, contain higher amounts of sugar per serving. Be mindful of portion sizes and read labels carefully.

The Health Benefits of Fruit

Fruit is packed with nutrients that reduce the risk of obesity, heart disease, and stroke. It’s rich in vitamins, water, and phytochemicals, which support immune function, bone health, and hydration.

How Much Fruit Should You Eat?

The ideal amount of fruit varies depending on individual needs. Aim to eat at least 5 to 7 servings of fruits and vegetables each day, and consult with your doctor or registered dietitian/nutritionist for personalized guidance.

Meal-Planning with Fruit

Pairing fruit with healthy protein sources and/or healthy fats lowers the overall GL. Try eating apple slices with chicken or fish cooked in olive oil, or dip apple slices in peanut butter for a satisfying snack.

Tips for Meeting Your Daily Fat and Protein Goals

• Remove empty carbs like refined bread and sweetened drinks
• Increase plant protein sources like tofu, beans, and peanut butter
• Meal-prep each week to ensure healthy, balanced meals

The Takeaway

Living with diabetes doesn’t mean you have to give up on fruits. By incorporating lower-GI/GL fruits into your diet and pairing them with healthy protein sources and fats, you can manage blood sugar levels and enjoy numerous health benefits. Consult with your doctor or registered dietitian/nutritionist to create a custom meal plan that works best for your health.