From the Guidelines
Yes, individuals with diabetes mellitus can consume fruit as part of a healthy diet, with an emphasis on portion control and choosing fruits with lower glycemic index values when possible, as recommended by the most recent guidelines 1. The key to incorporating fruit into a diabetes management plan is to be mindful of the amount and type of fruit consumed. Most fruits contain natural sugars, primarily fructose, along with fiber, vitamins, minerals, and antioxidants that are beneficial for overall health. The fiber in fruit helps slow down sugar absorption, reducing blood glucose spikes. Some key points to consider when consuming fruit as a diabetic include:
- Aiming for 2-3 servings of fruit per day, with a serving size being about one small apple, one medium banana, or 1 cup of berries.
- Spreading fruit consumption throughout the day rather than consuming multiple servings at once.
- Choosing fruits with lower glycemic index values, such as berries, apples, pears, and citrus fruits, which tend to have less impact on blood sugar levels compared to tropical fruits like mangoes or pineapples.
- Pairing fruit with a source of protein or healthy fat, like a small handful of nuts, to further help moderate blood sugar response.
- Being consistent with fruit intake to maintain stable blood glucose levels, especially for individuals taking insulin or certain diabetes medications, and potentially needing to count carbohydrates from fruit in meal planning, as suggested by recent research 1.
From the Research
Fruit Consumption in Diabetes Mellitus
Individuals with diabetes mellitus (DM) can consume fruit as part of their diet. The key is to choose fruits that have a low glycaemic index (GI) to help manage blood sugar levels.
- Fruits with low GI, such as berries and citrus fruits, can be beneficial for individuals with type 2 diabetes, as they can help reduce HbA(1c) levels, blood pressure, and the risk of coronary heart disease 2.
- The consumption of fruits, despite their fructose content, may also lower the glycemic index and has been associated with a reduction in A1c levels, as well as positively influencing HDL cholesterol, blood pressure, and the risk of coronary heart disease 3.
- Certain fruits, such as grapes, blueberries, and cherries, have been reported to exhibit anti-diabetic activity and may play a role in the prevention and management of diabetes 4.
- A meta-analysis of 19 randomized controlled trials found that fruit consumption significantly decreased fasting blood glucose concentration, and increasing fruit intake reduced fasting blood glucose concentration 5.
- A cross-sectional study found that intake of vegetables and fruits may reduce glycosylated hemoglobin (HbA1C) values in diabetic patients, although the relationship between fruit consumption and HbA1C was not significant 6.
Key Considerations
- Choose fruits with low GI to help manage blood sugar levels.
- Consume fruits as part of a balanced diet, ensuring total energy intake remains unchanged.
- Increasing fruit intake may help reduce fasting blood glucose concentration.
- Certain fruits may exhibit anti-diabetic activity and aid in the prevention and management of diabetes.