Fruits recommended for diabetes

Fruits rich in carbohydrates, such as grapes, figs and dried fruits are not recommended for people with diabetes because they contain too much sugar, increasing the chances of blood glucose spikes.

The best choice is to consume fresh fruit, especially those rich in fiber or that can be eaten with peel, such as mandarin, apple, pear and orange with bagasse, as the fiber helps to slow the speed that the sugar is absorbed, maintaining blood glucose controlled.

Fruits allowed in diabetes

Since in small amounts, all fruits can be consumed by diabetics, as they do not stimulate the increase in blood sugar. In general, it is recommended to consume 2 to 4 units per day, remembering that 1 average fresh fruit contains about 15 to 20 g of carbohydrates, which is also found in 1/2 glass of juice or in 1 tablespoon of dry fruits.

See the table below for the amount of carbohydrates present in fruits indicated for diabetics:

Fruit	Carbohydrate	Fibers
Silver banana, 1 medium UND	10.4 g	0.8 g
Tangerine	13 g	1.2 g
Wait	17.6 g	3.2 g
Bay orange, 1 medium UND	20.7 g	2 g
Apple, 1 medium UND	19.7 g	1.7 g
Melon, 2 medium slices	7.5 g	0.25 g
Strawberry, 10 UND	3.4 g	0.8 g
Plum, 1 UND	12.4 g	2.2 g
Grape, 10 UND	10.8 g	0.7 g
Red guava, 1 medium UND	22g	10.5 g
Avocado	4.8 g	5.8 g
Kiwi, 2 UND	13.8 g	3.2 g
Mango, 2 medium slices	17.9 g	2.9 g

It is also important to remember that the juice contains more sugar than fresh fruit and less fiber, which causes the feeling of hunger to return soon and blood sugar to increase more quickly after ingestion.

In addition, before practicing physical activity, it is also important to eat an adequate meal to prevent sugar levels from getting too low. Learn more at: What the diabetic should eat before exercising.

What is the best time to eat fruit

The diabetic should prefer to eat fruit right after lunch and dinner, as a form of dessert. But it is also possible to eat a fruit rich in fiber, such as kiwi or orange with bagasse for breakfast or snacks as long as in the same meal the person eats 2 whole toast, or 1 jar of unsweetened natural yogurt, with 1 spoon of ground flaxseed, for example. Guava and avocado are other fibers that the diabetic can eat, without much concern with blood glucose. Check out more examples of high fiber fruits.

Fruits to avoid

Some fruits should be consumed in moderation by diabetics because they contain more carbohydrates or have less fiber, which facilitates the absorption of sugar in the intestine. The main examples are canned plum syrup, açaí pulp, banana, jackfruit, pine cone, fig and tamarind.

The following table indicates the amount of carbohydrates in fruits that should be consumed in moderation:

Fruit (100g)	Carbohydrate	Fibers
Pineapple, 2 medium slices	18.5 g	1.5 g
Beautiful papaya, 2 medium slices	19.6 g	3 g
Raisin, 1 col of soup	14 g	0.6 g
Watermelon, 1 medium slice (200g)	16.2 g	0.2 g
Persimmon	20.4 g	3.9 g

A good way to avoid a rapid increase in blood glucose is to consume fruits along with foods rich in fiber, protein or good fats. such as chestnuts, cheese, or in the dessert of meals containing salad, such as lunch or dinner.

Can I eat dried fruits and nuts?

Dried fruits such as raisins, apricots and prunes must be consumed in small quantities, because although they are smaller, they have the same amount of sugar as fresh fruit. In addition, it should be noted on the food label if the fruit syrup has sugar or if sugar was added during the process of dehydrating the fruit.

Oilseeds, like nuts, almonds and walnuts, have less carbohydrates than other fruits and are sources of good fats, which improve cholesterol and prevent disease. However, they should also be consumed in small amounts, as they are very caloric. See the recommended amount of nuts.