Can Diabetics Eat Fruit?

As a diabetic, you may be afraid to eat fruit. They contain fructose (a natural sugar present in fruits) which can raise blood sugar levels. Even the keto diet forbids fruit. All of this may make you wonder- can diabetics eat fruit?

Evolutionary Cravings

First, let’s look at why humans crave fruits. “Humans evolved to crave sweet tastes to get the nutrients needed to survive. A daily supply of vitamins, minerals, and fiber is needed because our bodies cannot make them. The best source of these substances for our ancient ancestors was sweet, ripe, delicious fruit” (https://www.sciencealert.com/even-if-you-re-trying-to-lower-your-sugar-intake-a-doctor-explains-why-you-should-keep-eating-fruit). Nowadays, we have access to all kinds of fruits, which you can include in your diabetic diet.

Why Fruits Have a Bad Reputation

There are many reasons fruits have a negative reputation. As mentioned earlier, they contain fructose, which may raise blood sugar levels. Also, some are high in carbs or have a high GI (Glycemic Index), which is a measure of how foods affect blood sugar levels. Foods with a high glycemic index are quickly digested and absorbed, which causes a fast rise in blood sugar. High-carb fruits do the same.

However, there are many positives to eating fruits. They contain nutrients such as vitamins, minerals, and fiber. In addition, they have health benefits such as aiding in weight loss and being heart healthy. And dark-colored fruits such as berries, cherries, and plums are high in antioxidants.

Also, not all fruits are high in carbs or have a high GI.

Low-Carb/Low GI Fruits

• Berries
• Lemon
• Grapefruit
• Pears
• Apples
• Plums
• Peaches

Rockit Apples

I have to give a special mention to a new apple I’ve discovered, Rockit Apples. They are a mix between a Gala apple and a Gala Splendor cultivar apple. Rockit Apples are tiny, some only slightly larger than a golf ball. And they only contain between 5-7 grams of carbs. They are a perfect little snack.

Low-Carb but High GI?

I’ve never been able to eat some low-carb fruits without my blood sugar skyrocketing. And it may be because while they are low-carb, they have a moderate to high GI. Therefore, you need to take both into account. These fruits include:

• Watermelon
• Cantaloupe
• Honeydew
• Grapes
• Pineapple
• Mango

How will you know if these fruits will cause your blood sugar to rise rapidly? You already know what I’m going to say: be a diabetic detective and track which fruits raise your blood sugar levels.

Fruits to Avoid or Limit

The following fruits contain a high amount of carbs and will raise your blood sugar:

• Fruit juice-most contain little to no fiber and some have as much sugar as a can of soda
• Dried fruit-high in carbs and easy to overeat
• Processed fruit such as canned in syrup and apple sauce-high in carbs and sugar
• Smoothies-high in carbs and often mixed with juice or yogurt

How to Fit Fruit in Your Diet without Wrecking Your Blood Sugars

Although some fruits are high in carbs and GI, all fruits contain beneficial nutrients and you can include them in your diet. They are also a healthier alternative for satisfying a sweet tooth.

Without a doubt, I will never give up mango. It’s my favorite fruit and is called the king of fruits for a reason. You don’t have to give up fruit either.

Indeed, there are steps you can take to keep your blood sugar from spiking when you eat fruits. You can eat them before exercise, for example. Eat half or a smaller portion. Instead of eating a handful of dried fruit, sprinkle a little on your salad or yogurt.

Alternatively, consuming protein and/or healthy fats with fruit will slow down the absorption of fructose. Here are some you can eat along with fruit:

• Nuts
• Nut butter
• Plain or Greek yogurt
• Cheese and cottage cheese
• Avocado
• Eggs
• Hummus

American Diabetes Association Guidelines on Fruit

According to the ADA, fruit is a great way to satisfy your sweet tooth and get extra nutrients. They recommend fruits that are fresh, frozen, or canned without added sugars (https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/fruit).

Conclusion

Yes, diabetics can eat fruit. The key is to look for fruits that are both low in carbs and GI. Also, eat them with protein/fat to slow fructose absorption. Of course, no fruit should be forbidden fruit. Enjoy them in moderation. After all, they are high in fiber, nutrients, and antioxidants. Fruits are also a great substitute for sweets.

Diabetic News

The American Diabetes Association® (ADA) supports U.S. Senators Jeanne Shaheen (D-NH) and Susan Collins (R-ME) for introducing legislation to make insulin more affordable for millions of diabetics. The Improving Needed Safeguards for Users of Lifesaving Insulin Now (INSULIN) Act includes reforms to reduce the price of insulin by encouraging lower list prices and including limits on out-of-pocket costs for patients.

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Disclaimer

Please remember this is not medical advice or intended to replace the advice of your doctor. This is my experience with the natural supplements that have helped me manage my diabetes.  They are not intended to cure any disease. Please do not self-diagnose. Always check with your health care provider before trying new treatments.

Also, natural does not mean safe. Many natural remedies have side effects and can interact with medication and supplements. It should be noted that the FDA does not regulate dietary supplements but treats them like foods and not medication. Unlike drug manufacturers, supplement makers do not have to show their products are safe or effective.

I ask you to please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.