Fruits - Serving Size Matters

It is common myth that people with high blood sugar should avoid eating fruits with high sugar content.  Some fruits are more sweeter than others but it does not mean that you should not eat them if you are at risk of diabetes or have diabetes. Blood sugar levels are affected by amount of carbohydrate and not by the source of carbohydrate or whether it is sugar or starch.

One serving of fruit should provide 15 grams of carbohydrate. So whatever fruit you chose as long as the serving size of fruit provides 15 grams of carbohydrates, the effect on the blood sugar is same.

Examples of servings of fruit that has 15 grams of carbohydrates 

• 1 small banana or 1/2 medium sized
• 1 small apple with skin (4 oz)
• 1 small orange 
• 1 small or 1/2 fresh large pear or 1/2 cup canned
• 1/3 slice of melon or 1 cup cubed (11 oz)
• 1 slice or 1 1/4 cup cubed watermelon
• 15 -17 grapes (3 oz)
• 3/4 cup cubed pineapple
• 1/2 cup fruit cocktail
• 1/2 cup frozen fruits

For complete list refer Fruit Exchange List for Diabetes 

Although fresh fruits are optimal choice,  all forms of fruits - fresh, frozen, canned, dried and 100% juice, counts towards your daily recommendations and helps you to keep healthy all year round.  

Remember this guidelines to include fruits in you daily diet

• Chose fresh fruits whenever you can as it is full of fiber and more fulfilling as compare to fruit juice
• When choosing fruits "think variety", "think color". It provides broad range of nutrients. Try rainbow of fruit salad by mixing different color fruits.  
• When using canned fruit check the label and chose one that says "no added sugar" or "unsweetened" or "light" or fruits that are canned in their own juice.
• Avoid the fruits that are canned in syrup. If you have to use it than drain and rinse the fruit with water to wash away excess sugar
• Dried fruits tends to have high sugar content so use it in moderation
• Frozen fruits also provides same health benefits as fresh. Chose  the ones that are not frozen in syrup

Enjoy Fruitful day!