ADA: Understand Fruit Types & Servings for Diabetes Management
The American Diabetes Association (ADA) advises people with diabetes to include fruit in their meal plans. However, it's crucial to understand the types of fruit and their serving sizes to manage blood sugar levels effectively.
The ADA recommends counting fruit as a carb in your meal plan. A serving size of fruit contains about 15 grams of carbs. This can vary, so it's essential to check food labels for added sugars, which can have various names.
Fresh fruits like apple, blueberry, cherry, grapefruit, grape, orange, peach, pear, and plum are recommended. These can be fresh, frozen, or canned, but ensure they have no added sugars. One serving of fruit can be 1 small piece of fresh fruit, 1/2 cup of canned or frozen fruit, or 2 teaspoons of dry fruit.
Fruit juice should be consumed in small portions, ideally 4 ounces or less a day. It should be 100% fruit juice with no added sugar. While fruit juice contains essential nutrients, eating whole fruit with dietary fiber is recommended. Fiber delays digestion and helps maintain blood glucose levels.
The best fruits for people with diabetes are berries such as strawberries, raspberries, blackberries, and blueberries. These have low sugar content and are rich in nutrients. Other suitable fruits include apples, cherries, apricots, pears, oranges, mandarins, lemons, and unripe bananas. Fruits high in sugar like bananas (ripe), grapes, and watermelon should be consumed sparingly or avoided.
Incorporating fruit into a diabetes eating plan can help manage blood sugar levels and reduce the risk of type 2 diabetes. By understanding the types of fruit, their serving sizes, and the importance of whole fruits over juice, individuals with diabetes can make informed choices about their diet.
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