Our good friend Professor Kouris (who developed Skinnybiks) shares some advice about berries: Raspberries, blackberries, strawberries, apricots and kiwis have the lowest amount of sugar (7g per cup).
Grapes and blueberries have more sugar at 15g per cup and mangos have the most sugar at 45g per large mango.
If you have diabetes don't avoid fruit, just have smaller portions of the higher sugar fruit e.g half a mango.
There are lots of recipe books available with delicous ideas for fruits!
Fruits can be a valuable part of a balanced diet, providing essential nutrients, vitamins, minerals, and dietary fiber. However, when it comes to managing blood sugar levels, it's important for individuals with diabetes to be mindful of their fruit consumption due to the natural sugars present in fruits.
Fruits contain two main types of sugars: glucose and fructose. Glucose raises blood sugar levels more quickly, while fructose has a slower and more moderate impact. The glycemic index (GI) of a fruit indicates how quickly its sugars are absorbed and can affect blood sugar levels. Fruits with a low GI have a slower impact on blood sugar, while those with a high GI can cause a quicker spike.
Here are some considerations for managing blood sugar levels while enjoying fruits:
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Choose Whole Fruits: Whole fruits contain fiber, which helps slow down the absorption of sugars and can mitigate blood sugar spikes. Opt for fresh, frozen, or canned fruits without added sugars.
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Portion Control: Pay attention to portion sizes. Even though fruits are nutritious, consuming large amounts in one sitting can lead to higher blood sugar levels.
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Low-GI Fruits: Select fruits with a lower glycemic index to help stabilize blood sugar levels. Examples of low-GI fruits include berries (blueberries, strawberries, raspberries), apples, pears, peaches, plums, and cherries.
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High-Fiber Fruits: Fruits high in dietary fiber can help slow down the absorption of sugars and promote better blood sugar control. Examples include berries, pears, apples, oranges, and kiwi.
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Monitor Responses: Different individuals may have varying responses to different fruits. Monitor your blood sugar levels after eating fruits to understand how they affect your body.
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Avoid Fruit Juices and Dried Fruits: Fruit juices and dried fruits have concentrated sugars and can lead to rapid spikes in blood sugar levels. It's generally recommended to avoid or limit these choices.
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Pair Fruits with Protein or Healthy Fats: Combining fruits with sources of protein or healthy fats (such as nuts, seeds, or yogurt) can help stabilize blood sugar levels and promote satiety.
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Consult with a Healthcare Professional: If you have diabetes, work with a healthcare provider or registered dietitian to create a personalized eating plan that incorporates fruits while considering your specific health needs and goals.
Remember that individual responses to fruits can vary, and what works for one person may not work the same way for another. Balancing fruit consumption with other components of your diet, along with regular monitoring of blood sugar levels, can help you enjoy the nutritional benefits of fruits while maintaining stable blood sugar levels.