Those who suffer from high blood sugar levels should pay close attention to the fruits they eat; see which ones are recommended and which ones should be avoided.
Diabetics always wonder what they can and cannot eat. This also applies to fruits, since they are fructose bombs. Fruits rich in carbohydrates, such as grapes, figs and dried fruits , are not recommended for diabetics because the excess sugar can cause spikes in blood sugar levels.
In fact, the best choice is to consume fruits rich in fiber, such as apples, pears and oranges with pulp (did you know that pulp helps to slow down the rate at which sugar is absorbed?). They will help to keep your blood sugar levels under control.
So let’s talk about which fruits diabetics can eat without worrying:
Fruits allowed for people with diabetes (consumption should be moderate)
Of course, those who suffer from diabetes must always be careful. The consumption of certain fruits in moderation is recommended since they are not directly factors that can cause an increase in blood sugar. BUT, as mentioned, in moderation, 2 to 4 units maximum per day, or if you prefer to drink juice, be careful and always proceed with caution.
In the following table you can see the amount of carbohydrates present in fruits recommended for diabetics:
| Fruits | Carbohydrate | Fibers |
| Silver banana, per unit | 10.4 g | 0.8 g |
| Tangerine | 13 g | 1.2 g |
| Pear | 17.6 g | 3.2 g |
| Orange bay, per unit | 20.7 g | 2 g |
| Apple, per unit | 19.7 g | 1.7g |
| Melon, per unit | 7.5 g | 0.25 g |
| Strawberry, 10 units | 3.4 g | 0.8 g |
| Plum, per unit | 12.4 g | 2.2 g |
| Grape, 10 units | 10.8 g | 0.7g |
| Red guava, per unit | 22g | 10.5 g |
| Avocado | 4.8 g | 5.8 g |
| Kiwi , 2 units | 13.8 g | 3.2 g |
| Mango , 2 slices | 17.9 g | 2.9 g |
Table of carbohydrate levels by fruit
Be careful with juices as, in addition to containing more sugar, they have less fiber that is lost during processing.
Fruit as a dessert or before meals? What is the best time to eat it?
It is recommended to eat fruit after meals, as a dessert. For example, at breakfast, fruits rich in fiber, such as oranges with pulp, can be eaten, but be careful with the accompaniments. There is no point in eating an orange and a whole loaf of bread.
Fruits that diabetics should avoid as much as possible
Here is the bad part for diabetics, but NECESSARY. Certain fruits contain more carbohydrates and less fiber, an ideal recipe for the accumulation of sugar in the blood.
The following table shows this relationship between carbohydrates and fiber, and notice that there is a very large gap and therefore these fruits should be avoided or consumed in maximum moderation by diabetics:
| Fruit (100g) | Carbohydrate | Fibers |
| Pineapple, 2 medium slices | 18.5 g | 1.5g |
| Formosa papaya , 2 medium slices | 19.6 g | 3 g |
| Raisins , 1 tablespoon | 14 g | 0.6 g |
| Watermelon , 1 medium slice (200g) | 16.2 g | 0.2 g |
| Khaki | 20.4 g | 3.9 g |
If you eat one of the fruits that are not recommended, take the opportunity to eat foods rich in fiber to compensate. Examples include: cheese, salad, cereals, etc.
Dried fruits , such as raisins and prunes, should be consumed in moderation and in small quantities .
Oilseeds , such as chestnuts , almonds and walnuts, have fewer carbohydrates than other fruits and are sources of good fats, which improve cholesterol and prevent diseases. However, they should also be consumed in small quantities , as they are highly caloric.
What should a diabetic diet be like – tips from the Ministry of Health
Watch the video from the Ministry of Health and learn how diabetics should have a balanced diet to better control their blood sugar levels.
