Diabetics have the opportunity to eat any kind of fruit, but within a daily limit. The important thing, then, is not to overeat it. Why? Various fruits contain high levels of natural sugar, such as bananas, for example. Therefore, experts advise eating those with peels.
How many pieces of fruit can you eat per day? At least two or four pieces. Keep in mind that a medium-sized fresh fruit provides up to 15 grams of carbohydrates, which is the equivalent of two tablespoons of nuts and half a glass of juice.
Below we present the most popular fruits for people with diabetes and the amount of carbohydrates they provide per 100 grams:
- Strawberries. Provides 6.8 grams of carbohydrates per 100 grams; it is advisable to consume a quarter cup.
- Blackberries. They provide 12.3 grams of carbohydrates per 100 grams; it is advisable to consume three-quarters of a cup.
- Mandarins. They provide 9.6 grams of carbohydrates per 100 grams; it is advisable to consume two small mandarins.
- Pears. Provides 17.3 grams of carbohydrates per 100 grams; it is advisable to consume a small pear.
- Oranges. Provides 20.7 grams of carbohydrates per 100 grams; it is advisable to consume a small orange.
- Apples. Provides 11.5 grams of carbohydrates per 100 grams; it is advisable to eat a small apple.
- Plums. Provides 12.4 grams of carbohydrates per 100 grams; it is advisable to consume one medium plum.
- Red guavas. Provides 22 grams of carbohydrates per 100 grams; it is advisable to consume a medium guava.
- Avocados. Provides 13.8 grams of carbohydrates per 100 grams; it is advisable to consume two slices of avocado.
- Peaches. Provides 9.3 grams of carbohydrates per 100 grams; it is advisable to consume a medium peach.
- Kiwis. Provides 13.8 grams of carbohydrates per 100 grams; it is advisable to consume two medium-sized kiwis.
- Melons. They provide 7.5 grams of carbohydrates per 100 grams; it is advisable to consume one cup, but cut into cubes.
You should know that these fruits in juice usually have a higher sugar content (especially if they are processed) and a lower fiber level. This causes blood glucose to rise after consumption, which is why it is recommended to consume them in small quantities. In addition, due to their low fiber level, they do not usually generate a feeling of satiety. You should also consider doing an exercise routine after eating fruit, as this will help eliminate excess glycemic control.