Categories: Fruits

12 fruits a diabetic can eat

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Discover the 12 fruits a diabetic can eat.

Some fruits contain more sugar such as grapes, watermelons, figs, and papaya, so they are not recommended for those who have prediabetes or diabetes because they increase the chances of generating high blood glucose peaks.

The best option is to consume fresh fruits, mainly those that are rich in fiber or that can be consumed with peel such as apple and pear, or in the case of mandarin and orange with bagasse, since fiber helps reduce the speed with which sugar is absorbed in the intestine, keeping blood sugar in check.

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Fruits that a diabetic can eat

All fruits can be consumed by diabetics, as long as they are consumed in small quantities, so as not to stimulate the increase in blood sugar. The most suitable are those with bagasse or shell.

In general, it is recommended to consume 2 to 4 units per day, remembering that 1 medium fresh fruit contains around 15 to 20 g of carbohydrates, which is also found in 1/2 glass of juice or 2 tablespoons of dried fruits.

The table below shows the number of carbohydrates present in fruits indicated for diabetics:

Amount of carbohydrates (100g)

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Strawberries 6.8 g 1 1/4 cup whole berries

Blackberries 12.3 g 3/4 cups

Tangerine  9.6 g 2 small units

peach 9.3 g 1 medium unit

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Pear 17.6 g 1/2 large unit or 1 small unit

Orange 20.7 g 1 small unit

Apple 11.5 g 1 medium unit 

Red guava 22 g 1 medium unit

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Plum 12.4 g 1 medium unit

Avocado 4.8 g 2 slices

Kiwi 13.8 g 2 medium units

Cantaloupe 7.5 g 1 cup cubed

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It is also important to remember that juice contains more sugar than fresh fruit and less fiber, which causes blood sugar to rise faster after ingestion and does not produce the same feeling of fullness as whole fruit.

In addition to this, before exercise, it is also important to eat a proper meal to prevent sugar levels from being too low. See other high-fiber fruits.

Fruits to Avoid

Some fruits should be consumed in moderation by diabetics because they contain more carbohydrates or have fewer fibers, which facilitates the absorption of sugar in the intestine.

The main examples are fruits in syrup (canned), watermelon, fig, and tamarind.

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It is also important to take into account the glycemic index of fruits, since the higher it is, the higher the blood sugar will rise. See what is the glycemic index of foods.

The table below indicates the number of carbohydrates present in fruits that should be consumed in moderation:

Fruit Amount of carbohydrates (100g) and recommended portion (if ingested)

Grape 13.6 g 17 small units

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FIG 10.2 g 2 medium units

Papaya 10.4 g 1 cup cubed

Banana 22.3 g 1/2 large unit or 1 small unit

Watermelon 8.1 g 1 1/2 cup cubed

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Tamarind

72.5 g

1/2 cup

Mango 19.4 g 1/2 cup or 1/2 small unit

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Raisins 79 g 2 tablespoons

A good way to avoid a rapid increase in blood glucose is to consume fruits together with foods rich in fiber such as oatmeal flakes, flaxseed, whole wheat biscuit, or as dessert in those meals that contain salad both at lunch and dinner, including they can add to salads.

What is the best time to eat fruits?

The diabetic should prefer to eat fruits immediately after the main meals (lunch and dinner) for dessert.

But it is also possible to eat a fruit rich in fiber, such as kiwi or orange with bagasse for breakfast or snacks.

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Can I eat dried fruits and nuts?

Dried fruits such as raisins, apricots, and dehydrated plums should be consumed in small quantities since despite being smaller, they have the same amount of sugar as fresh fruit.

In addition to this, the nutritional labeling of the food should be observed, if the broth of the canned fruit has sugar or if sugar is added to it during the dehydration process of the fruit.

Oilseeds or nuts such as blackberry, hazelnuts, cashew, almonds, and walnuts, contain fewer carbohydrates than other fruits and are sources of good fats that improve cholesterol and prevent diseases.

However, they should also be consumed in small amounts, as they are quite caloric.

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