Managing diabetes with Fruit: A Guide to Canned Options
Manny people with diabetes believe they need to avoid fruit, but the american Diabetes Association actually recommends including it in your diet! Fruit is packed with essential vitamins, minerals, and – importantly – fiber. While all carbohydrates impact blood glucose levels, fruit offers beneficial nutrients and can satisfy sweet cravings in a healthy way.
Why Fiber Matters for Diabetes
For individuals with diabetes, managing carbohydrate intake is crucial. Fiber plays a key role in this management. As Elisa Zied, R.D., author of ”Nutrition at Your Fingertips,” explains, fiber slows down the absorption of carbohydrates into the bloodstream, helping to prevent blood sugar spikes. A fiber-rich diet is also linked to maintaining a healthy weight, which is beneficial for diabetes management.
Fresh vs. Canned Fruit
While fresh or frozen fruit is generally the best choice, canned fruit can be a convenient and healthy option if you choose wisely. The key is to avoid added sugars. Canned fruit packed in heavy syrup contains meaningful added sugar that can raise glucose levels.
Choosing the Right Canned Fruit
The American Diabetes Association recommends these guidelines:
* Choose: Canned fruit packed in its own juice, water, or light syrup.
* Avoid: Canned fruit in heavy syrup.
* Read the Label: carefully check the ingredients list. Steer clear of products listing high-fructose corn syrup, corn syrup solids, sorghum, or inverted sugar among the first ingredients.
* Don’t Rinse: Rinsing fruit packed in heavy syrup won’t remove the absorbed sugar – it’s already inside the fruit.
Carbohydrate Count & Serving Size
A ½ cup serving of canned fruit without added sugar contains approximately 15 grams of carbohydrates, similar to a small piece of whole, fresh fruit.
enjoying Canned Fruit
Here are a few ideas:
* Parfait Power: Drain canned fruit packed in juice or water and layer it into a parfait with low-fat yogurt.
* fiber-Rich choices: Pears, apricots, peaches, berries, and apples are particularly high in fiber.
Remember: Buying canned fruits specifically labeled as “diabetes-friendly” is a safe bet, as they are typically packed in water.
