You need to be careful with fruit. While people with diabetes can safely eat fruit, we must be careful with the types of fruit, the portion, and the preparation in order to prevent weight gain and unnecessary blood glucose spikes.
You do not absolutely need to eat fruit. If you do, I recommend sticking to portions that are 15 grams of carbohydrate or less. Unless you are replacing meals with fruit, then I recommend that most people trying to actively lose weight eat no more than 2 servings per day. The table below shows what 15 gram portions are for the most common fruits. As you can see, berries tend give you the lowest glycemic load.
You should strive to only eat fresh or frozen fruits.
Avoid fruit juices (unless you are treating hypoglycemia)! Drinking juice is essentially mainlining glucose into your veins (which is why we use it to treat hypoglycemia). Yes, I even mean fruits that you juice yourself. If you have to drink fruit, then make a smoothie (which retains the fiber) and be careful about the portion of fruit.
Avoid store-bought dried fruit (which is typically infused with fruit juices to pump up the sugar content). You can eat fruit you dry yourself or dried fruits you are certain have no added sugar as long as you are mindful of the portion.
Do not eat canned fruit, it is loaded with added sugar and is essentially as healthy as eating a candy bar.
|Fruit portions 15 gm net carb or less|
|Grapes||3 oz , ~17||60||15|
|Plums||small (5 ounce)||60||15|
|Banana (medium sized)||1/2 medium||50||13|
|Strawberries||1 1/4 cup||60||15|
|Cantaloupe||1 cup diced||60||15|
|honeydew||1 cup diced||60||15|
|papaya||1 cup diced||60||15|
|Pineapple (cubed)||3/4 cup||60||15|
|Tangerine||1 small, 8 oz||60||15|