Fruits for Diabetics: Why It's a Great Idea

Fruits are an excellent source of vitamins, antioxidants, and of course carbohydrates. The former, may give those with diabetes fear of losing control over their blood glucose due to simply hearing that fruits are rich in this type of nutrient. However, in comparison to other foods rich in carbohydrates, fruits have a low glycemic index and glycemic load. That means, although carbohydrates are present, they are taken up in the intestines at a slower rate and contribute to post-meal blood glucose levels less dramatically than those foods with a high glycemic index. Therefore, fruits are an ideal food for diabetics. When in place with a proper diet and in moderation, they can satisfy cravings for sweet tasting foods while not sky rocketing blood glucose levels.

Fruits that are high in fiber are also great for controlling post meal glucose, as fiber delays the absorption of carbohydrates, and thereby prevents spikes in blood glucose levels. Controlling glucose levels in the long term is important, as consistently elevated levels can promote damage to tissues, such as in the kidneys, the vascular system, and the eyes.

Numerous scientific articles in the literature have published the glycemic index and load values for various foods, including fruits. The lower the glycemic index the slower the body processes the carbohydrates in a given food and the more stable the induction of blood glucose levels will be. These values, however, should not be used singly when constructing an optimal diabetic meal plan. They must be used in the context of other food being consumed, such that a properly balanced diet that optimally controls blood glucose is constructed.

Examples of fruit on the low end of the glycemic index include: raw cherries, grapefruit, apples, oranges, peaches, pears, plums, and strawberries. Although still healthy in a properly balanced diet, pineapple, raisins, and bananas have glycemic index levels slightly higher than the fruits listed above.

The American Diabetes Association also lists these fruits, and numerous others, on their website as options to be included in a properly balanced diabetic diet. Fruits can be a nice snack and meal-time addition to satisfy carvings for sugary foods. It is also very important to note that the fruits mentioned are the raw versions, not canned with syrup or sweetened with sugar, which would drastically increase the glycemic index and defeat their usefulness.

Resources:

Gabriele Riccardi, Angela A Rivellese, and Rosalba Giacco. Role of glycemic index and glycemic load in the healthy state, in prediabetes, and in diabetes. Am J Clin Nutr 2008;87(suppl):269S-74S

Fruits. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/fruits.html . Accessed 7/12/2010.

Kaye Foster-Powell, Susanna HA Holt, and Janette C Brand-Miller. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr 2002;76:5-56.