Fruits are sweet and contain natural sugars. For this reason, some people think that people with diabetes must avoid fruit. However, the American Diabetes Association encourages people with diabetes to include fruit in their diet. Because fruit is sweet, it may serve as a healthy alternative to sugary desserts.
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According to the American Diabetes Association, people with diabetes can -- and should -- eat fruit. Fruit has important nutrients that are an essential part of any healthy diet, regardless of whether you have diabetes. Fruit contains vitamins, minerals and fiber. Most fruits have a low glycemic index, which means that they are less likely to have a large effect on your blood sugar levels. Therefore, incorporating fruit into your diet should not cause your blood sugar to rise to an unsafe level. According to the ADA, there are three types of carbohydrates -- starch, sugar and fiber. Fruit is considered a fiber-rich carbohydrate.
Fiber Benefits
The fiber in fruit may prove beneficial to people with diabetes. According to the ADA, if you have diabetes, you are at a greater risk for heart disease, high blood pressure and stroke than people who do not have diabetes. Fiber may help reduce your low-density lipoprotein, or "bad" cholesterol levels, which may decrease your risk for heart disease and stroke. In addition, fiber may help lower your blood pressure and reduce inflammation. If you have diabetes, it is important that you regulate your blood sugar levels. The fiber found in fruit and other foods may help stabilize your blood sugar by slowing your body's absorption rate of sugars.
Healthy Fruits
According to the ADA, people with diabetes are allowed to eat most fruits. However, some fruits are healthier than others due to their fiber content. In general, fruits with edible skin or edible seeds have higher fiber contents. According to the ADA, most people should consume 25 to 30 g of fiber per day. Furthermore, foods that contain 5 g or more of fiber are considered to be excellent high-fiber foods. One cup of raspberries -- a fruit with edible seeds -- contains 8 g of fiber. One medium-sized pear -- a fruit with edible skin -- contains 5.5 g of fiber. Other fruits with edible skins include apples, peaches, plums, cherries and grapes. Fruits with edible seeds include blueberries, blackberries, strawberries and kiwis. In addition, citrus fruits, such as oranges and lemons, are named diabetes "superfoods," which means they are considered to be superbly beneficial.
Fruits to Avoid
While most fruits have a low glycemic index and are therefore appropriate for people with diabetes, there are some fruits that are high in sugar and should be avoided. According to the ADA, melons and pineapples have a higher glycemic index than most other fresh fruits. You may also want to avoid fruits that have been sweetened with added sugar, such as some canned fruits. You may also want to avoid fruit juices, which often have added sugar. Dried fruits may also have added sugar. Sweetened dried cranberries, for instance, have a higher than desirable glycemic index.
References
- American Diabetes Association: Fruits
- American Diabetes Association: Carbohydrates
- American Diabetes Association: Diabetes Statistics -- Data From the 2011 National Diabetes Fact Sheet
- MayoClinic.com: Nutrition and Healthy Living -- Dietary Fiber: Essential For A Healthy Diet
- MayoClinic.com: Nutrition and Healthy Living -- High-Fiber Foods
- American Diabetes Association: Diabetes Superfoods
