Can you eat fruits if you have diabetes?

Fruits are rich in nutrients that play an important role in maintaining good health. They contain polyphenols, powerful plant compounds that help reduce inflammation and protect the body from cellular damage. Fruits are also full of fiber, which aids digestion and helps you feel full longer. This can support healthy weight management and reduce overeating. However, for older adults living with diabetes, it’s important to remember that fruits also contain natural sugars that can influence blood glucose levels. This raises an important question, is it safe for people with diabetes to enjoy fruit?

Understanding Sugar in Fruits

The sugar in our diet comes from two main sources: naturally occurring sugar and added sugar.

Naturally occurring sugars are found in foods such as fruits. They include a combination of sucrose, fructose, and glucose. In contrast, added sugars are sweeteners that are put into foods and drinks during processing or preparation. These include white sugar, brown sugar, honey, and syrups. Added sugars are commonly found in sodas, pastries, desserts, ice cream, and sweetened cereals. Consumption of added sugar is has been associated with higher risk of type 2 diabetes. Although both types of sugar can raise blood glucose levels, fruits generally cause smaller and slower increases compared to processed sweets. Added sugars also provide added calories with no nutritional value. Choosing the Right Fruits

Most fruits can be part of a healthy diet, even for those with diabetes. The key is to pay attention to portion sizes and how your body reacts after eating certain fruits. It's best to use a blood glucose meter can help identify which fruits affect your levels more than others. You can start trying with fruits with a low glycemic index because they raise blood sugar more slowly. Examples include apples, peaches, pears, cherries, raspberries, strawberries, oranges, blueberries, and kiwifruit. Spreading your fruit intake throughout the day, rather than eating a large serving at once, can also help manage blood sugar. For instance, try adding a few slices of fruit to your breakfast oatmeal, enjoying a handful of berries as a snack, and having an apple after lunch instead of dessert.

Fruits and Products to Limit or Avoid

Some fruit products can work against your blood sugar goals. Canned fruits packed in syrup, fruit cocktails, or products sweetened with high-fructose corn syrup or fruit juice concentrates often contain much more sugar and fewer nutrients. It's best to stick to fresh, whole fruits.

As always it’s best to talk to your healthcare provider. They can recommend a personalized meal plan that fits your health goals and medication routine. A registered dietitian can also help you plan balanced meals that include fruits safely.

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