The Best Fruits for Type 2 Diabetes and Which Ones to Have in Moderation
Have you recently been diagnosed with type 2 diabetes? You’re probably wondering how to navigate diet changes, and we know how hard that can be. You might have asked yourself if you can still eat fruit since it’s high in sugar, and the answer is yes! Fruit is full of good things, like vitamins, minerals, and fiber. While fruit is still good for you, you do need to eat it in moderation since it can be high in sugar and carbohydrates. We’ve got a list of the best fruits for type 2 diabetes, fruits to avoid, and how to incorporate them into your diet.
Best Fruits for Type 2 Diabetes
Fruit contains carbohydrates, which are what diabetics need to moderate and keep track of in their diet. While figuring out the amount of carbs in fruit is important, you should also consider the benefits of each type of fruit when choosing what to eat. Fruit contains antioxidants, which reduce the damage of cells. Whole fruit also contains fiber. Fiber fills you up without raising your blood sugar, which is important for type 2 diabetics. Here’s a list of the best fruits for type 2 diabetes:
- Berries – Strawberries, blueberries, blackberries, and raspberries – Full of antioxidants, fiber, and vitamins plus low on the glycemic index
- Apples – Full of antioxidants, fiber, and vitamin C
- Citrus – Oranges, lemons, limes, and grapefruit – Contain folate, potassium, and vitamin C plus low on the glycemic index
- Apricots – Contain vitamin A and fiber
- Cantaloupe – Contain vitamin C and antioxidants
- Peaches – Contain vitamins A and C, potassium, and fiber
- Pears – Contain fiber and vitamin K
- Kiwis – fiber, potassium, and vitamin C
Fruits that Should be Eaten in Moderation
While fruit is definitely beneficial in a type 2 diabetes diet, you need to consider portion size with everything. Typically, the serving size for fruit is 15 grams of carbs. The list below is fruit that type 2 diabetics can have but should eat in moderation:
- Cherries – Roughly 1 cherry has 1 gram of carbs. Portion size is 15 cherries.
- Grapes – Similar to cherries. 1 grape virtually has 1 gram of carbs. Portion size is 15 grapes.
- Pineapples – High on the glycemic index. Portion size is 0.5 cup.
- Bananas – Contains same amount of carbs in 1 whole banana that is in 2 portions of fruit. Portion size is half a banana.
- Mangos – Can be high on the glycemic index. Portion size is 0.5 cup.
- Watermelon – High on the glycemic index. Portion size is 1.25 cups.
Diabetics should also avoid dried fruit. They contain a large amount of carbs for a much smaller portion size, which won’t fill you up as much as fresh fruit. Fruit juice should also be avoided since it contains high amounts of sugar and carbs, due to the fact that it takes multiple fruits to make 8 ounces of fruit juice.
Since everyone is different, you should work with your healthcare provider on a plan designed just for you. Just keep in mind that you can have fruit as long as you count the carbs and watch your sugar intake!
For any questions, comments, or concerns about your pharmaceutical care, please contact us! We’re more than happy to help you!