I'm often asked, is fruit o.k. to eat when you have diabetes? This confusion is an example of the disconnect around what diabetics can and can't eat or even do. Diabetics have the freedom to enjoy all foods. Fruit and it's natural sugar is similar to all complex carbohydrates that diabetics can eat. Fruit should be eaten along with the other two macro-nutrients protein and fat, to help keep blood sugar in better control. THE KEY WORD here is when you CHOOSE to eat fruit, and this choice is based on these factors: - Current blood sugar - How active you are - Dose insulin/oral medicine if needed - BALANCE it with any other carbohydrate food(s) you may eat along with fruit.
Check out the carbs/serving of the fruits pictured, click here to see nutritional facts on these and other fruits. Gather the carbohydrate facts of your favorite fruits along with portion size. This will help you decide how to factor fruit into meals and snacks, without compromising blood sugar control.
Fruit is already a complex carbohydrate containing fiber, so simply add a lean protein and healthy fat when eating a serving of fruit. . This helps by combining the macros, to keep blood sugar in balance.
TIPS to balance Fruit out with balanced macros: - An apple or 1/2 banana with 1 tbsp of nut butter - Orange with 1/4 raw mixed nuts - Add some berries to Greek Yogurt - Top a green salad with melon, avocado and chopped walnuts
First steps in creating a smart meal plan with diabetes is understanding how real whole foods like fruit can be enjoyed. Making informed food choices is important to reach your blood sugar goals, and you can do this without feeling deprived. This will give you the freedom to decide when you'll include fruit into your meal plan.