Weight loss through calorie reduction is a key strategy for individuals with pre-diabetes to potentially delay or prevent the onset of type 2 diabetes, especially if they are overweight. Incorporating more fruits into the diet can be beneficial, provided it’s balanced with a reduction in calories from other food sources.
All fruits are nutrient-dense, offering valuable fiber adn easily digestible carbohydrates, making them generally suitable for people with diabetes.Low-sugar options like berries, kiwi, and mandarins are notably recommended by organizations such as the American Association for Diabetes.
While the glycemic index (GI) and glycemic load (GL) of fruits can be considered, it’s important to note that these measures are not always perfectly predictive. Factors like portion size and the accompanying foods can influence blood sugar response. Thus, directly monitoring blood sugar levels with a meter is advised to understand individual reactions.
Most whole fruits can be consumed in moderation without causing significant blood sugar spikes. Frozen fruits are a good choice as they retain their whole-fruit integrity. Dried fruits are also acceptable, but in smaller quantities, typically two tablespoons to a quarter cup. When choosing canned fruits, opt for those packed in water or their own juices, avoiding those in syrup or sugary drinks. Look for labels indicating “packed in its own juices,” “no added sugar,” or “unsweetened.”
To effectively manage blood sugar levels while enjoying fruits, aim for up to three servings spread throughout the day. A standard serving is generally one cup of most fruits or one medium-sized whole fruit. For fruits like bananas or mangoes, a half-cup serving is recommended.
Pairing fruits with foods rich in healthy fats or fiber can help slow down the absorption of sugar into the bloodstream. Examples include eating an apple with peanut butter, an orange with a small handful of almonds, or a piece of cheese with fruit.This combination aids in slowing digestion, wich can contribute to more stable blood sugar levels.