Eating fresh fruit is an important part in diabetes eating, but you should not go overboard with fresh fruits. Even if fruits are great options for healthy eating, you must be careful when choosing fruits for your meal. While they contain vitamins and fiber that are great to control blood sugar fluctuation and reduce blood pressure, too many fruits will increase blood sugar instead. Thankfully, the American Diabetes Association has created guide to eat fruits if you have diabetes.
Diabetes Eating Tips: Determining Fruit Portions
One important thing in diabetes diet tips is determining the right portion, including for the fruits. Since people with diabetes must make daily meal plans, you must include carbohydrate in the fruits into consideration. The fruit servings also must not exceed two to three servings per day. Ideally, one serving of the fruit must not exceed 15 grams of carbohydrate.
How much is an ideal one serving? Here is the simple guide to determine how much fruit you can eat that is considered “one serving” (it is good if you have kitchen scale to measure the weight):
- One large tangerine or two small ones (total serving must be 4 oz).
- Four small apricots (total serving must be 4 oz).
- Half of medium-sized banana.
- 4 oz of apple, pear, orange or plum.
- 2 kiwis (total serving must be 4 oz).
- 1 cup of honeydew, watermelon, or melon.
- 1 cup of blueberries, raspberries, blackberries, or strawberries.
- 15 small grapes.
- 1/3 small mango.
Since this guide limits the consumption the fruits in a day, you can maximize the benefits by choosing high-fiber, high-vitamin fruits, such as blueberries, strawberries, blackberries, or watermelon. Remember to make sure you include the carbohydrate and sugar in the fruits into daily meal.
Tips to Pair Fruits with Protein Sources
One of the most recommended diabetes eating tips is eating protein sources along with the fruits. This is to make sure that your blood sugar will not rise too quickly. However, make sure to include this protein intake with your daily protein intake planning too. Here are some fruit-protein pairs you can try:
- A small cup of nonfat, non-sweetened Greek yogurt with a cup of raspberries.
- Half cup of low-fat cottage cheese with a cup of strawberries.
- A tablespoon of almond butter with 4 oz of apple, peach, orange, plum or pear.
- Half cup of almonds with half medium-sized banana (make sure to include the fat in the almonds in your daily intake).
- A tablespoon of low-fat, low-sugar peanut butter with 4 oz of apple or pear.
Make sure to eat the fruits between meal times, because eating fruits when your stomach is empty will result in sudden spike of blood sugar. By regulating the intake and time of eating fruits, you can get benefits such as extra vitamins, minerals and fibers without compromising blood sugar.
Fruits are important in diabetes eating, but make sure you eat them in proper way to make sure you do not experience sudden increase of blood sugar.