You’re smart to worry about the sugar you consume when you have diabetes. After all, higher sugar consumption can lead to higher blood sugar levels. Over time, that can lead to all sorts of health complications.
One question you may wonder about is whether you can eat fruit. The good news is that, within some limits, eating fruit is just fine.
[Read: 7 Healthy Snack Ideas When You Have Diabetes.]
“Oftentimes I hear patients say, ‘Oh, I have diabetes, so I can’t eat bananas because they have too much sugar,'” says Katie Ferraro, a certified diabetes educator and an assistant professor of nursing at University of California–San Francisco. “That is not the case. Yes, fruit does contain sugar, but it is the naturally occurring type of sugar — fruit sugar — and that important sugar or carbohydrate is a good fuel for the body.”
The sugar in fruit also comes packaged with other nutrients that are great for you, whether or not you have diabetes.
Plus, fruit is rich in fiber. “Fiber helps keep you regular by cleaning out your system of waste, which in turn can help you regulate cholesterol and support nutrient absorption,” says Grace Derocha, a certified diabetes educator and registered dietitian with Blue Cross Blue Shield of Michigan. Considering that the average American only gets 5 to 10 grams of fiber a day versus the recommended 25 to 40 grams, you should take advantage of the fiber benefits that fruit offers, Derocha adds.
Some evidence also shows that naturally occurring phytochemicals in whole fruit may slow carbohydrate absorption — yet another good reason to eat whole fruits, says Rachele Pojednic, an assistant professor of nutrition at Simmons College and a staff scientist at Beth Israel Deaconess Medical Center at Harvard Medical School in Boston.
And fruit is generally low-calorie. “No one ever got fat off of fruit,” Ferraro says.
However, there are some guidelines to keep in mind when eating fruit if you have diabetes. Here are some tips from nutrition experts:
Stick to the typical recommendations of about five servings a day, Pojednic advises. Spread your fruit consumption throughout the day.
[See: The 12 Best Diets to Prevent or Manage Diabetes.]
Eat fruit in its unprocessed form. In other words, eat whole fruit instead of fruit combined with added sugars from syrups or preparation forms that may remove fruit’s fiber, Pojednic says. One common culprit: fruit that sits on the bottom of a yogurt cup. Instead, buy plain yogurt and add fruit afterward. If your only fruit source is from a fruit cup that covers the fruit in syrup, wash it off to remove some of that syrup.
Keep the glycemic index in mind. The glycemic index — a resource you can find online — refers to how quickly sugars are absorbed into your body. Fruits like papaya and watermelon are higher on the glycemic index, Ferraro says, and they should be eaten in smaller amounts. Yet there’s a silver lining. “It’s actually hard to overeat fruit like watermelon because it’s so sweet and filling,” Ferraro says.
Avoid fruit juice as often as you can. Fruit juice removes the fiber from the natural source. It’s not as healthy for you as the whole fruit. “There is really no place for fruit juice in the diet of a person with diabetes. Fruit juice is great if you want to gain weight, but since most people who have diabetes have Type 2 diabetes, and because the good majority of them are overweight or obese, it’s best to eat fruit and not drink it.” Ferraro says.
Processed fruit smoothies should often be avoided as well, Derocha cautions. They also tend to have fiber removed and have more sugar. “Eating the actual fruit and drinking water or making a smoothie at home is always recommended over juice,” she says.
[Read: The Best and Worst Juices for Your Health.]
Mind your serving size. Aim for 15 grams of carbohydrates. The size of a baseball is ideal for round fruits, or if you’re consuming berries, aim for about a half-cup. Mangoes and grapes tend to be higher in carbs, so your serving size with those may be smaller in contrast to other fruits, Derocha says. Bananas have often been thought of as something you should avoid when you have diabetes, but Ferraro says they’re fine — just stick with half a banana instead of a whole one. “I recommend my patients combine that fruit with something that contains fat and protein, like a handful of nuts or a string cheese, for an optimal snack.” Ferraro says.
Plan where you can substitute fruit for other foods in your diet. One example Pojednic shares is eating plain or low-sugar yogurt with fresh blueberries. Another idea is eating an apple with peanut butter. “Having that as an afternoon snack is much better than a 100-calorie snack pack,” she says.
Avoid dried fruits. They tend to be filled with sugar, and you’ll eat more of them than you would with a whole fruit. “With dried fruit, the fruit maintains its sugar content but loses its water content, making each serving more concentrated with natural fruit sugars,” Derocha says.
Find other fruit substitutes when baking. For example, dates are a great natural sweetener with fiber, and apple sauce is a great substitute for oil to cut back on fat, Derocha says.
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Can You Eat Fruit if You Have Diabetes? originally appeared on usnews.com
