Best Fruits for Diabetics: Myths and Facts About Sugar Types

Q: Best Fruits for Diabetics: Myths and Facts About Sugar Types

Dear Yi Yi： This is a great question. <br>In the nutrition clinic at the hospital, many family members and patients with diabetes often ask which fruits they can eat and which they should avoid. <br>In fact, all fruits can be consumed, but in moderation. <br>We recommend eating t

Diabetes mellitus

Hello, which fruits are more suitable for diabetic patients? I have heard that apples can reduce the intestinal absorption of sugar; is that true? What forms of sugar, such as glucose or fructose, are more suitable for diabetic patients? Thank you.

yi yi, 30~39 year old female. Ask Date: 2005/03/25

Dr. Xie Huimin reply Nutrition

Dear Yi Yi: This is a great question.
In the nutrition clinic at the hospital, many family members and patients with diabetes often ask which fruits they can eat and which they should avoid.
In fact, all fruits can be consumed, but in moderation.
We recommend eating two servings of fruit per day.
For example, one serving of fruit can be defined as half a banana, one kiwi, one California plum, or 5 to 6 lychees.
Apples are rich in soluble fiber, which slows down the absorption of nutrients in the body, resulting in a slower rise in blood sugar levels.
Excessive intake of glucose and fructose can lead to increased blood sugar levels, so it is advisable not to consume them in excess.
Diabetic patients are encouraged to use sugar substitutes, as these are not absorbed by the body.

Reply Date: 2005/03/25

More Info

When it comes to managing diabetes, dietary choices, particularly regarding fruit consumption, are crucial. The question of which fruits are suitable for diabetics often arises, and there are several factors to consider, including the type of sugar present in the fruit and its glycemic index (GI).

Firstly, it is essential to understand that all fruits contain carbohydrates, which can affect blood sugar levels. However, the impact varies significantly based on the type of fruit and its sugar content. Generally, fruits that are lower in sugar and have a low to moderate GI are more suitable for individuals with diabetes. Some examples of diabetic-friendly fruits include:
1. Berries: Strawberries, blueberries, and raspberries are low in sugar and high in fiber, making them excellent choices for diabetics. They also contain antioxidants that can help reduce inflammation.

2. Cherries: With a low GI, cherries can be a sweet treat without causing significant spikes in blood sugar.

3. Apples: Apples are rich in soluble fiber, particularly pectin, which can slow down the absorption of sugar in the bloodstream. This property can help manage blood sugar levels effectively.

4. Pears: Like apples, pears are high in fiber and have a low GI, making them a good option for those managing diabetes.

5. Kiwi: This fruit is not only low in sugar but also packed with vitamins and minerals, making it a nutritious choice.

6. Oranges and other citrus fruits: These fruits are low in sugar and high in vitamin C, which can be beneficial for overall health.

Regarding the types of sugars, fruits contain various forms of sugar, primarily fructose and glucose. Fructose, found in fruits, has a lower glycemic index compared to glucose, meaning it has a lesser immediate impact on blood sugar levels. However, it is important to consume fructose in moderation, as excessive intake can still lead to increased blood sugar levels over time.

The glycemic index (GI) of fruits is a critical factor to consider. The GI measures how quickly a food raises blood sugar levels. Foods with a low GI (55 or less) are generally better for diabetics. For instance, apples have a GI of around 38, making them a safe choice. In contrast, fruits like watermelon have a higher GI and should be consumed in moderation.

It is also worth noting that the ripeness of fruit can affect its sugar content. As fruits ripen, their sugar content increases, which can raise their GI. Therefore, choosing fruits that are less ripe may be beneficial for blood sugar control.

In conclusion, while diabetics can enjoy a variety of fruits, it is essential to focus on those that are lower in sugar and have a low to moderate GI. Apples, berries, cherries, and pears are excellent options. Additionally, understanding the types of sugars in fruits and their impact on blood sugar levels is crucial. Moderation is key, and it is advisable for individuals with diabetes to consult with a healthcare provider or a registered dietitian to create a personalized meal plan that includes fruits in a balanced way.

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