Fruit is nature’s candy, with its sweet juices and variety of colors and flavors. However, diabetics may find themselves confused about whether it’s okay to eat fruit and what types are best to eat.
The American Diabetes Association (ADA) states that diabetics can eat fruit as they are full of vitamins, minerals, and fiber. They also contain sugars and other carbohydrates, so you do need to be aware of how much you eat and in what form.
Fresh Fruit Is the Best Fruit
It is better to stick with fresh, unprocessed fruit to satisfy your sugar cravings. Many fruits have enough fiber and resistant starches to help slow the digestion process, so your blood glucose levels stay even. If you opt for canned or frozen, remember to look for ‘no sugar added’ on the label, as manufacturers sometimes like to put a little extra into their products to improve taste.
You should also avoid eating too much dried fruit. The dehydration process reduces the volume of each fruit and concentrates the sugars. Remember, many dried fruits are equal to one serving of a whole fresh fruit, such as apricots or dates.
Stay Away From Smoothies and Juices
It might be good to stay away from Jamba Juice too. Processing fruits into juice removes virtually all the fiber. You’ll also note that a single glass of juice can include several fruits, so even though you’re drinking a freshly made product, it’s still loaded with sugar.
Smoothies usually have extra sugar and fat added in the form of milk or cream. If you really like smoothies, consider making them at home so you can control what ingredients go into it.
Good Fruits for Diabetics
While fresh fruit is a good choice overall, there are some fruits that may be better than others. Health.com suggests eating granny smith apples, blueberries, and other berries. They also recommend avoiding bananas, stone fruits, and melons, which are all higher in sugars.
American Diabetes Association. URL Link. Accessed March 21, 2017.
Medical News Today. URL Link. Accessed March 21, 2017.
Health. URL Link. Accessed March 21, 2017.