7 Tips For Choosing Fruit For Diabetes Patients To Keep Blood Sugar Stable

For diabetics, eating fruit can cause concern. Because the sweetness of the fruit can make blood sugar levels soar. So, how to choose fruit that is safe for diabetics?

Diabetic patients must continue to pay attention to diet according to the 3J guidelines, namely Type, Amount, and Hours. So, eating fruit should be wise in choosing the type and quantity.

Actually, fresh fruit is packed with fiber, vitamins, minerals and antioxidants. So that fruit is a nutrient dense food that can be part of healthy diabetes care.

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Diabetics must be careful, because the choice of certain fruits can affect blood sugar levels. You need to learn which fruit affects you the most, make smart decisions about what fruit you consume, and understand the right portion sizes.

The sugar found in fruit is called fructose. Fiber, which is found in fresh fruit, can slow down metabolic processes. Even so, depending on the levels of fructose and fiber, certain fruits can cause blood sugar to rise faster than others.

The fiber content can change depending on whether the fruit is fresh, steamed, baked, stewed and more. So diabetes patients must choose to eat fruit wisely.

1. Select Whole Fruit

Whole fruit has the most fiber, because the cell walls are still intact. Your best bet is to look for fruits with edible skins, such as apples, pears, and berries, and limit fruits that need to be peeled, such as bananas, melons, and oranges.

2. Various Color Fruits

The fruit eaten must have a variety of colors. Because it's a source of antioxidants. Dark reds, purples, blues, and colors found in fruit are great sources of antioxidants. Antioxidants are plant compounds that work to fight free radicals in the body. The more colorful the food, the more antioxidants it has to offer.

3. Limit the type of fruit

However, there are some forms of fruit that should only be consumed in limited quantities if you have diabetes. For example, dried fruit, fruit juices, and fruits that may be high in sugar and low in fiber.

4. Avoid dried fruit

Dried fruit, although delicious in salad mixes, is the whole fruit that is super concentrated and has gone through the drying process. This means that they have higher carbs per serving than fresh, whole fruit. May also contain added sugar. For example, one ounce of raisins (two tablespoons) contains 100 calories, 23 grams of carbohydrates, and 18 grams of sugar. This is the equivalent of nearly 5 teaspoons of sugar.

5. Avoid fruit juices

Drinking 100 percent fruit juice can cause a glucose spike. The body doesn't have to do a lot of work to break down the sugar in the juice. Juices, are metabolized quickly and raise blood sugar in a few minutes. Juices can also deal with the extra calories without affecting satiety. Swap out fruit juices and dried fruit for whole and fresh fruit.

6. Avoid Fruits with a High Glycemic Index Value

The glycemic index (GI) is a ranking list of how certain foods affect blood sugar. The glycemic index can vary based on several factors. Foods that are considered to have a low GI value are below 55. Pineapple (GI = 56) and watermelon (GI = 72) are considered high GI fruits. Then it must be avoided or limited. Meanwhile, blackberries (GI = 4) and grapefruit (GI = 25) are considered low GI foods.

7. Pay Attention to Portions

There is no good or bad fruit, but adjust the portion in consultation with a doctor or nutritionist. For example, you can eat 1 1/4 cups of strawberries for 60 calories, 15 grams of carbohydrates, 3.5 grams of fiber, and 7.5 grams of sugar. Atay only 1/2 medium banana which is 60 calories, 15 grams of carbohydrates, 2 grams of fiber, and 8 grams of sugar.