Fruits do vary in the amount of sugar they contain. They also vary in the amount of fiber they contain. Fiber is a kind of carbohydrate (the family name for all sugars and starches) your body cannot use. In fact, it slows down the sugars that we CAN use so your body has time to handle them.
So higher fiber fruits will normally have a smaller impact on the blood. This would include things like berries, oranges and apples...all fruit that have edible skins and some of them edible seeds. That is not to say the lower fiber fruits like bananas and watermelon cannot be included. If you want to enjoy these fruits there are a few simple things you can do to reduce their impact on your blood sugars:
- Limit the amount you eat in one sitting (use the size of your fist as a reference)
- Spread your fruit intake out over the day. Three servings of fruit can be very reasonable if it's over a longer period of time.
- Have foods that do not raise your blood sugars with the fruits you eat. Things like fat, fiber and protein all play a role in helping slow down the sugars in the foods we eat. So having some nuts or low fat cheese with your fruit at a snack can be very helpful or enjoy your fruit as a dessert after a well balanced meal.
Keep in mind I am talking strictly about unprocessed fruits in this post. Dried fruits and fruit juices are a whole different story due to how concentrated the sugars are.
How fruit will impact someone's diabetes will be different from person to person so be sure to test your sugars regularly if you are concerned. Testing before you eat the food then 2 hours later can give you a really good indication of how your body is handling the food.