Fruit: Fear Not!
I’m sure you've heard the saying, “an apple a day, keeps the doctor away”.
Can I eat fruit if I have type 2 diabetes?
If you have diabetes, you might be wondering if you can still have an apple or any fruit for that matter. The reason fruit is often feared is for the simple truth that fruit contains carbohydrates which is the primary nutrient impacting blood glucose levels.
Fruit can be part of a healthy diet
Fresh fruits are nutrient powerhouses; loaded with vitamins (e.g. vitamin C, folate), minerals (e.g. potassium), antioxidants, fiber, and water. Many fruits are also naturally low in sodium and calories.
How to eat more fruit
Aim for 4 servings of fruit each day
- 1 serving = 1 cup of fresh fruit
- Refer to the following link for more specifics on serving size:
Choose fruits that rank low on the glycemic index
Choose fruit in place of dessert (i.e. cake, cookies, or ice-cream)
- This is a great option for those of you who love to finish a meal with a sweet treat
- The water and fiber in the fruit will also help keep you feeling satisfied longer
Enjoy a piece of fruit following exercise
- Insulin sensitivity is increased following exercise and so is the need to replace glycogen stores (stored glucose) that were used up during exercise
Pair fruit with a protein and/or a fat
- Pairing fruit with a protein or fat will help slow down the absorption of the carbs (protein and fat take longer to digest than carbs) from the fruit which results in a more steady blood glucose rise (instead of a more drastic blood glucose spike)
- Try eating a small apple with peanut butter or pairing 1 cup of sliced strawberries with your favorite cheese
Do you use a glucose monitor to check your blood sugars?