People with type 2 diabetes can eat fruit. Fruits have many benefits, such as being fiber-rich, nutritious, and naturally sweet.
It’s important to note that fruit is rich in carbohydrates. Dietitian Shira Lenchewski said, “You need to control the amount of fruit you eat to avoid excessive carbohydrates.” You can combine fruit with protein-containing foods such as nonfat or low-fat yogurt, and also with small amounts of nuts. The following fruit choices are recommended.
Cantaloupe
Lynn A. Maarouf, a nutrition educator and dietitian at the Stark Diabetes Center at the University of Texas Medical Branch, says, “Cantaloupe is really a super fruit, providing enough beta-carotene and vitamin C to meet your daily needs. In addition, cantaloupe provides potassium (an antioxidant that helps lower blood pressure).”
Recommended serving size: 1/3 cantaloupe.
Nutritional information: 60 calories, 15 grams of carbohydrates.
Strawberries
One serving of strawberries provides all the vitamin C you need daily.
Maarouf says, “These sweet berries contain potassium, which helps lower high blood pressure. Strawberries are also rich in fiber, which provides a lasting feeling of fullness while keeping blood sugar levels in check.”
A recent study showed that patients who consumed strawberries and white bread together required less insulin than those who consumed only white bread.
Lenchewski said, “The study suggests that the polyphenols in strawberries may slow down the digestion of simple carbohydrates, so less insulin is needed to normalize blood sugar.”
Recommended serving size: 1 cup.
Nutritional information: 60 calories, 15 grams of carbohydrates.
Little mandarin orange
Little mandarin oranges, a cross between mandarin and sour mandarin, are rich in vitamin C and folate and have been shown to improve blood sugar levels in people with type 2 diabetes.
Maarouf said, “Petit Citrus fits in a backpack or briefcase. Citrus is easy to peel and can be used as an easy afternoon snack. The small citrus is sweet enough to keep patients out of the vending machine.”
Recommended serving size: 2.
Nutritional information: 70 calories, 18 grams of carbohydrates.
Tomatoes
Tomatoes can be used as both a vegetable and a fruit. Notably, tomatoes are rich in lycopene, a natural chemical that makes tomatoes look vibrant. Cooked tomatoes have higher levels of lycopene.
Lenchewski describes that “lycopene is a powerful antioxidant that helps lower LDL cholesterol (“bad” cholesterol) levels and reduces the risk of heart disease and type 2 diabetes.”
Recommended serving size: 1 cup.
Nutritional information: 30 calories, 8 grams of carbohydrates.
Avocado
Lenchewski says, “Although avocados are rarely thought of when you think of fruit, they’re actually a great low-sugar fruit. Although avocados are high in fat, they are primarily polyunsaturated fats that have a variety of anti-inflammatory effects.”
Recommended portion size: Half an avocado.
Nutritional information: 140 calories, 8 grams of carbohydrates.
Blackberries
These dark berries are rich in anthocyanins, which Lenchewski says “can help maintain heart health because these antioxidants protect body tissues from oxidative damage.”
Maarouf added that anthocyanins help raise HDL cholesterol (“good” cholesterol) levels and lower LDL cholesterol levels.
Maarouf said, “Blackberries are also rich in vitamin C, potassium and fiber, with nearly 8 grams of fiber, which means they have more dietary fiber than most grains and breads.”
Recommended serving size: 1 cup.
Nutritional information: 70 calories, 15 grams of carbohydrates.
Bananas
Bananas are rarely considered for people with diabetes, Maarouf says, “Although a banana may have more than 30 grams of carbohydrates, 10 grams more than a tortilla or a normal-sized slice of bread. But the benefits and drawbacks of consuming bananas, which are a great source of potassium and magnesium and help control blood pressure, should be considered in combination.”
Similar to a small citrus, bananas are easy to peel. If sliced bananas are added to oatmeal, Maarouf says, “this breakfast provides enough carbohydrates to keep blood sugar levels stable and prevent the brain from ‘cutting out’ before lunch. ”
Recommended serving size: 1 medium banana (about 18 cm long).
Nutritional information: 105 calories, 27 grams of carbohydrates.