How to Eat Fruit When You Have Diabetes

Is it OK to snack on fruit if you have diabetes? Some fruits do, indeed, have a high sugar content, but that doesn't mean you have to give up this healthy habit. Fruits are low in fat and rich in phytonutrients, vitamins, minerals and fiber-and in moderation (two or three servings daily), they can be safely consumed by those with diabetes. One general way to choose fruits is using the glycemic index, which measures how slowly a food increases blood sugar (the lower the number, the more healthful). Choose low-to-mid-GI fruits such as cherries (22), plums (24), grapefruit (25) and bananas (47). A high-GI fruit is anything over 70.

Eating fruit with other foods also can prevent a spike in insulin. Combining fruit with low-GI foods, such as a slice of whole-grain bread, can prevent the insulin spike that comes with eating a high-GI fruit. To find the GI of specific fruits and other foods, go to www.glycemicindex.com.

Also helpful: Watch your serving size. One half cup to one cup of most fruits counts as one serving. Some individuals have food sensitivities to certain fruits-and regardless of their GIs, these fruits (one example is grapefruit) can spike an individual's glucose level. Only by monitoring your diet and glucose levels closely will you truly know which fruits work best for you.