Fruits provide important nutrients including dietary fiber, potassium and vitamin C. Diabetics must pay close attention to what they eat and how much they eat, even when it comes to fruit. Choosing low-carbohydrate fruits rich in fiber allows diabetics to eat slightly larger portions and stay full longer, helping them control both appetite and weight.
Portion Sizes
The diabetes exchange list for fruits lists fruits that contain similar amounts of calories and carbohydrates. You can "exchange" one fruit for another and obtain the same amount of these nutrients. One serving of each fruit contains about 15 g of carbohydrates and 60 calories. Serving sizes vary according to the specific carbohydrate content of each fruit. For example, ½ cup of cubed mango, or about 83 g, has about the same number of calories and carbohydrates as 1 1/4 cups, or 190 g, of cubed watermelon and 1 1/4 cups, or 180 g, of whole strawberries. Choosing lower-carbohydrate fruits, such as watermelon and strawberries, allows you to eat a larger portion that includes more fiber.
Melons
Melons belong to the same family of gourds as squashes and cucumbers.. The high water content of these fruits makes them a good choice for diabetics. Examples of one serving, or "exchange" of melon include 1-cup of cubed cantaloupe or honeydew melon or 1 1/4 cups of cubed watermelon. A 1-cup serving of honeydew melon contains 16 g of carbohydrates, including 2 g of dietary fiber, and provides 50 percent of your recommended daily intake of vitamin C. A 1-cup serving of cantaloupe contains 12 g of carbohydrates, including 2 g of fiber and provides 100 percent of your recommended daily vitamin A intake, as well as 100 percent of your recommended daily vitamin C intake.
Papaya
A 1-cup serving of cubed papaya contains 14 g of carbohydrate, including 2 g of dietary fiber, and provides 30 percent of your recommended daily vitamin A intake and 140 percent of your recommended daily vitamin C intake.
Berries
Many berries provide low-carbohydrate, high-fiber choices. Examples of one serving, or "exchange," of berries include 1 cup of raspberries, 1 ¼ cups of strawberries and ¾ cup of blueberries or blackberries. A 1-cup serving of raspberries contains 14 g of carbohydrates, including 9 g of dietary fiber, and provides 50 percent of your recommended daily vitamin C intake. A ¾-cup serving of blackberries contains 10.5 g of carbohydrates, including 6 g of dietary fiber, and a 1 ¼-cup serving of strawberries contains 15 g of carbohydrates, including 5 g of dietary fiber, and provides 200 percent of your recommended daily vitamin C intake.
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