If you have diabetes, managing your blood sugar (glucose) levels appropriately is key. One way to ease the process is with the use of a diabetes-friendly exchange list, or a list of appropriate portion sizes of foods that fall within a particular food group (such as fruits) that can be interchanged for one another. For best results, familiarize yourself with an appropriate list and keep a copy in your purse or wallet for ease of use. Be sure to discuss dietary lifestyle changes with your doctor.
Fresh Fruits
Fresh fruits provide an array of valuable vitamins, minerals and antioxidants, which help the body fend off diseases and infection. According to the American Diabetes Association, most people with diabetes fare well with two to four servings (exchanges) of fruit per day and each should contain roughly 15g of carbohydrate. One small apple (2 inches across), 4 apricots, 1 4-oz. banana, 1/2 grapefruit, 1 small orange, 1 small nectarine, 1 medium-size peach, 1 large pear, 2 small plums or 2 nectarines are equal to 1 serving. One cup of raspberries, 3/4 cup blueberries and 3 cherries also equate one serving. You may enjoy 1 1/4 cups fresh, cut watermelon or strawberries or 1 cup fresh, cut canteloupe and reap one serving as well.
Dried Fruits
Dried fruits can fit healthfully into a diabetes friendly diet as well. However, since they are condensed, the serving sizes are smaller. According to the Mayo Clinic, 1 serving of dried fruit is equal to 4 apple rings, 8 apricot halves, 2 tablespoons dried berries, 1 1/2 figs, 3 prunes or 2 tablespoons raisins. When purchasing dried fruit, seek those free of added sugar for best blood sugar management results. When in doubt, consider 2 tablespoons unsweetened dried fruit as 1 serving, including mixed dried fruit. To enhance satisfaction, sprinkle small servings of dried fruit over other foods. For example, top whole grain cereal or oatmeal with 2 tablespoons raisins or 4 apple rings, diced into bite-size pieces. Frozen fruits are a valuable secondary option to fresh. Be sure to seek those stored without added sugar. For best results, check ingredient lists on food packaging to ensure that only fruit is included.
Canned Fruit and Fruit Juices
Canned fruit can serve as valuable, long-lasting food choices to keep stocked in your pantry or workplace. When purchasing canned fruit, choose those canned in natural juices or labeled "unsweetened," for best blood sugar management results. According to the Mayo Clinic, 1/2 cup unsweetened applesauce, apricots, cherries, peaches, pears, pineapple or plums equals one serving. In the case of mandarin oranges and canned grapefruit, you may enjoy 3/4 cup per serving. When consuming canned fruit stored in its own juices, drain the juice and rinse the fruit prior to eating. In general, 1/2 cup of pure fruit juice equals one serving of fruit.
