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 consumed with peel, such as mandarin, apple, pear and orange with bagasse, […]
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 consumed 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 the glycemia controlled.
Fruits allowed in diabetes
Since in small quantities, 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:
|Banana silver, 1 medium UND||10,4 g||0,8 g|
|Tangerine||13 g||1,2 g|
|Pear||17,6 g||3,2 g|
|Orange bay, 1 UND average||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|
|Strawbery, 10 AND||3,4 g||0,8 g|
|Plum, 1 AND||12,4 g||2,2 g|
|Grape, 10 AND||10,8 g||0,7 g|
|Red guava, 1 UND average||22g||10,5 g|
|Avocado||4,8 g||5,8 g|
|Kiwi, 2 AND||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.
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 fruits that the diabetic can eat, without much concern with blood glucose.
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 present in fruits that should be consumed in moderation:
|Pineapple, 2 medium slices||18,5 g||1,5 g|
|Papaya, 2 medium slices||19,6 g||3 g|
|Dried grapes||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 nuts, 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 has been added during the process of dehydrating the fruit.
Oilseeds, like chestnuts, 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.