Living with diabetes can be a big daily challenge; lifestyle and diet must be properly combined, and this raises many questions. One very common one is: what fruit can be eaten with diabetes? Well, there is a myth that fruits are forbidden for those living with diabetes. In reality, the key is to choose the right fruits, control portions, and understand how they affect blood sugar levels.
Following a balanced diet that includes fruits can help you maintain overall well-being, but it should always be done with knowledge. And remember that, even if they eat healthy foods, people with diabetes must be prepared to manage possible drops in blood sugar.
Thinking about that, in Glucody we offer you the best glucose tablets for diabetes, your perfect ally to quickly and safely control any unexpected hypoglycemia. Also, today, in this article, we debunk myths and give you a practical guide so you can enjoy fruits.
Can fruits be eaten with diabetes?
Fruits are an essential source of vitamins, minerals, fiber, and antioxidants that are very beneficial for health. They help control weight and protect the cardiovascular system, something especially important for people with diabetes.
So the answer is yes, without a doubt. The myth that fruits are forbidden is incorrect. Diabetics can and should eat fruit. But not all, nor in the same quantity, nor with the same frequency.
The key is not to eliminate fruits from the diet, but to know which ones to choose and how to consume them. For example, eating an apple with skin (rich in fiber and with a low GI) is not the same as orange juice, which lacks fiber and raises glucose quickly. Hence the importance of knowing which fruits are more recommended.
What is the glycemic index?
The glycemic index (GI) is a measure that indicates how quickly the carbohydrates in a food raise blood glucose. It classifies foods on a scale from 0 to 100 according to their impact on blood glucose. Choosing fruits with low or medium GI helps maintain more stable blood sugar levels. Let's see:
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A low GI (≤55): raises glucose slowly.
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Medium GI (56-69): produces a moderate increase.
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High GI (≥70): raises glucose quickly.
In the case of fruit, factors such as ripeness, type of fiber, and the form of consumption (whole, pureed, or juice) influence its glycemic index. Therefore, the general recommendation for people with diabetes is to prioritize whole, fresh fruits with a low or medium GI.
The best fruits for diabetics
In general terms, all fruits are good. But for your greatest benefit, below we present some of the most recommended fruits for those seeking a balanced diet and better glycemic control.
Red fruits
Red fruits (strawberries, blueberries, raspberries, or blackberries) stand out for their low glycemic index and high antioxidant content.
Benefits:
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Rich in fiber, they help control glucose levels.
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They protect the cardiovascular system thanks to their polyphenols.
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They are low in calories, ideal as a snack or in salads.
A handful of berries a day can be an excellent way to enjoy sweet flavor without compromising blood sugar.
Citrus fruits
Oranges, lemons, mandarins, and grapefruits are examples of citrus fruits that provide vitamin C and soluble fiber, beneficial for digestive health and sugar control.
Benefits:
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They strengthen the immune system.
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Their fiber helps slow glucose absorption.
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They have a low to medium GI, making them safe in moderate amounts.
It is always recommended to consume them whole rather than as juice, as this preserves their fiber and reduces the impact on blood glucose.
Peaches and nectarines
These stone fruits are not only delicious but also safe for those still wondering which fruit can be eaten with diabetes.
Benefits:
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They contain vitamins A and C, essential for the skin and immune system.
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Their fiber helps regulate digestion and sugar absorption.
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They have a low glycemic index, especially when consumed fresh and not in syrup.
A fresh peach as a dessert or snack provides natural sweetness without raising glucose too much.
Is there any fruit I should avoid?
In general, there is a very broad relationship between fruits and diabetes. All fruits can be included in the diet of a person with diabetes if consumed in moderation. However, it is advisable to limit those with a high glycemic index, such as:
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Very ripe banana.
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Watermelon in excess.
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Fruits in syrup or dehydrated with added sugar.
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Fruit juices without pulp, which concentrate sugars and lack fiber.
This does not mean they are forbidden, but they should be consumed moderately, preferably accompanied by proteins or healthy fats to reduce their impact on glucose.
Practical tips for integrating fruits into the diet
It is not enough to know which fruits are most recommended; it is also necessary to know some useful strategies to better take advantage of their benefits:
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Always prefer whole fruits over juices.
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Combine them with nuts or natural yogurt to balance the nutrients.
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Choose seasonal fruits, which usually have more nutrients and better flavor.
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Keep portion control: a medium piece of fruit is generally an appropriate serving.
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Work with a nutritionist to create a personalized eating plan and effectively reach your health goals.
Remember: although a proper diet helps prevent sugar spikes and drops, it is always essential to carry glucose tablets for diabetes to quickly treat hypoglycemia.
Fruits and diabetes, a positive or negative relationship?
The relationship between fruit and diabetes is not about prohibition, but about conscious choice. Knowing which fruit can be eaten with diabetes allows you to enjoy its benefits without risking glycemic control.
At Glucody we work to improve your daily well-being. We offer specialized products, such as accessories for glucose monitoring and glucose tablets for diabetes, which will help you be prepared at all times.
Remember: Berries, citrus fruits, and stone fruits like peaches are great allies, while those with a higher glycemic index should be limited or combined with other foods.