Holiday Cooking for Diabetes: 9 Smart Swaps

If you’re living with diabetes, you can still enjoy cookies, casseroles, and other festive dishes this time of year. Registered dietitians share the healthier ingredient substitutions that make it possible!

By Ashley WelchMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: November 22, 2021

Medically Reviewed

Smart swaps on your holiday table will help with weight and A1C control.

Elena Veselova/Getty Images

Unless you’re planning to hibernate for the winter, it’ll be hard to avoid the gamut of holiday parties this season. Once the festivities begin, you’ll probably be face-to-face with foods you’ve been trying to avoid all year — not only sugary desserts like cookies and cakes, but also those rich, creamy sauces and casseroles loaded with refined carbohydrates. Sure, you could stop at one or two bites — but will you?

“[People with diabetes] can definitely enjoy a bite here or there of that pecan or pumpkin pie,” says Caroline Susie, RDN, the employee wellness manager for the Methodist Health System in Dallas. “The problem is that most of us overindulge.”

Here’s a better idea: Instead of tossing out half your dessert, try making your favorite holiday treats with healthier ingredients, paying attention not just to sugar, fat, and cholesterol, but overall calories and nutritional value, too, say Susie and other registered dietitians. Holiday spices like cinnamon, nutmeg, and allspice, along with seasonal foods such as pumpkin and cranberries can add plenty of flavor without spiking your blood sugar.

Preparing healthy holiday dishes as a person with diabetes is easier than you may think!

RELATED: A Complete Guide to Cooking for Someone With Type 2 Diabetes During the Holidays

Here are nine ingredient swaps that diabetes experts recommend for scrumptious, healthier eating.

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Healthy Ingredient No. 1: Greek Yogurt

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Replaces: Sour cream, mayo, heavy cream

Baked potatoes and butternut squash soup may be two of your favorite eats around the holidays, but their ingredients aren’t always diabetes friendly. One way to change that: Use Greek yogurt instead of the dollop of sour or heavy cream they’re usually topped with, suggests Lori Dror, RD, CDCES, with Northwell Health in Merrick, New York. Creamy Greek yogurt can also be used in place of high-fat, calorie-dense mayonnaise and sour cream in potato salad and dips, she says.

“Greek yogurt has double the protein of regular yogurt, promoting satiety and leaving us feeling satisfied for longer,” she says. “It also tends to contain less carbohydrate than regular yogurt, making it diabetes friendly.” According to the U.S. Department of Agriculture (USDA), a 7 ounce (oz) container of low-fat plain Greek yogurt contains 20.6 grams (g) of protein and 7.88 g of carbs. Meanwhile, the same portion of low-fat plain yogurt contains 10.5 g protein and 14.08 g of carbs.

To keep calories and added sugar in check, opt for plain varieties of Greek yogurt over flavored ones, says Leah Kaufman, RD, of the NYU Langone Health Weight Management Program in New York City. And choose low- or nonfat Greek yogurt over full-fat versions, as recommended in the USDA’s 2020–2025 Dietary Guidelines for Americans.

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Healthy Ingredient No. 2: Fruit Puree

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Replaces: Creamy cheeses and butter

Planning to bake this holiday season? Great! But to keep your weight and blood sugar in a healthy range, reconsider the ingredients you may typically use.

For example, pureed fruits like pumpkin and mashed avocado can be great alternatives to less-healthy fats used in baking and cooking, Kaufman says. For example: “Avocados are a great substitute in brownies for butter. They offer an unsaturated fat rather than a saturated fat and don’t really change the taste or the texture, as it’s very similar to butter,” says Kaufman, adding that cocoa masks the taste of avocado in recipes.

Indeed, 2 tablespoons (tbsp) of unsalted butter contain 16 g of saturated fat, while the same portion of avocado has about 0. 5 g of saturated fat and some polyunsaturated fat, per the USDA. When you replace saturated fat sources with polyunsaturated fat, you can lower your cholesterol, notes the American Heart Association.

Similarly, canned pumpkin is often used in vegan recipes, including vegan mac and cheese, Kaufman notes, and can be a smart choice for people with diabetes because it offers sweetness without added sugar. What’s more, pumpkin offers fiber, which the Mayo Clinic points out can help promote feelings of fullness. One cup of canned pumpkin without salt offers 7.1 g of fiber, according to the USDA. Just be sure to choose plain canned pumpkin, not pumpkin pie mix, which tends to be packed with added sugar.

RELATED: The 9 Best Sugar Substitutes for People With Type 2 Diabetes

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Healthy Ingredient No. 3: Plant-Based Oils

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Replaces: Butter

Roasted veggies are a smart side dish on any diabetes-friendly holiday table — if they’re made with healthy fats, that is.

Because a saturated fat such as butter can increase your cholesterol when eaten in excess, the American Diabetes Association (ADA) recommends people use healthier options like canola and olive oil instead.

Your choice of oil will depend on the type of dish you’re making and how high the cooking temperature will be. “The ‘smoke point,’ or the temperature at which the oil starts smoking while cooking is an important consideration,” says Nina Crowley, PhD, RD, a health psychologist and the program coordinator for the metabolic and bariatric surgery program at the Medical University of South Carolina (MUSC) in Charleston.

Olive oil is ideal for starter salads, as well as those healthy roasted or sautéed veggie dishes when prepared at temperatures below 350 degrees Fahrenheit. Meanwhile, canola oil has a higher smoke point and can be used when cooking foods above 400 degrees Fahrenheit, Dr. Crowley says.

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Healthy Ingredient No. 4: Whole-Wheat Flour

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Replaces: White flour

Another ingredient to keep an eye on during holiday baking: flour. A simple fix is to replace refined flour with the whole-wheat variety.

The reason: Whole-wheat flour offers more fiber than refined white flour, according to the ADA. For example, ¼ cup of whole-wheat flour by the brand King Arthur supplies 3 g of fiber, a good source of the nutrient. Compare that with ¼ cup of refined all-purpose flour by the same brand, which provides less than 1 g of fiber. What’s more, whole-wheat flour contains far more B vitamins and vitamin E than refined flour, notes the Harvard T.H. Chan School of Public Health.

This is a good thing for a diabetes-friendly diet, Dror explains, because that means it’s digested more slowly, promoting glycemic control.

Crowley says whole-wheat flour can be a good substitute in baked foods like muffins or bread, but may not be the best idea for delicate dishes and sweets because “the whole grain (bran and germ) may have a more bitter flavor, and alter the texture.” Still, if you want to give it a try, she suggests experimenting with different recipes before serving the dish to guests to see if the swap works in taste and texture.

RELATED: 10 Fiber-Rich Foods for Your Diabetes Diet

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Healthy Ingredient No. 5: Flaxseed

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Replaces: Eggs

Like flour, eggs are a staple baking ingredient. If your healthcare team has told you to limit your intake of eggs, such as if you’re watching your cholesterol, you can make a replacement out of flaxseed, according to the Physicians Committee for Responsible Medicine.

The committee recommends combining 1 tablespoon (tbsp) of ground flaxseed with 3 tbsp of water and using it as you would an egg in whole-grain baked goods like holiday cookies or cakes.

That said, eggs are a greater source of protein than flaxseed — one large egg offers 6.24 g versus only 1.28 g in 1 tbsp of ground flaxseed. Protein is important to include in a balanced diet and may support a healthy weight, thanks to its satiating effect, notes past research.

So don’t avoid eggs entirely, unless your healthcare team has advised you to do so. Dror recommends sticking to one egg yolk maximum per day and using egg whites whenever possible.

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Healthy Ingredient No. 6: Herbs and Spices

Replaces: Salt

Consider the holidays an opportunity to slash your salt intake in cooked dishes — for instance, casseroles and stuffing — to improve your heart health.

Heart health and diabetes management go hand in hand. An increase in sodium intake can increase blood pressure, which ups the risk of diabetes complications, Kaufman notes.

Data shows most Americans can benefit from cutting back on salt, which contains sodium. According to the Centers for Disease Control and Prevention (CDC), Americans consume an average of more than 3,400 milligrams (mg) of sodium each day, whereas the Dietary Guidelines for Americans advise no more than 2,300 mg per day.

The aforementioned savory dishes, as well as sauces and gravy, can benefit from garlic, lemon juice or zest, and pepper to increase flavor without using salt, Crowley notes. “Holiday meals can often be tweaked to use more herbs and spices to replace the added salt,” she says. “Rosemary, thyme, chives, basil, and green onion are some of my favorites.”

RELATED: The Potential Benefits and Risks of Ginger for People With Type 2 Diabetes

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Healthy Ingredient No. 7: Cocoa Powder

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Replaces: Chocolate

Chocolate lovers may welcome the holidays, but be mindful that this ingredient is high in fat and may contribute to weight gain and worse blood sugar levels if consumed to excess.

One smart swap to consider: cocoa powder, which is a lower-fat alternative to chocolate in baked dishes, such as cakes, cookies, muffins, and brownies, Dror says.

For baked goods, remember to add a healthy fat or fruit puree for the moistness and fat you’ll lose by excluding chocolate. Peanut butter, Dror suggests, is a healthy option for people with diabetes because it offers good-for-you fat and protein. Two tbsp of PB contains 16.4 g total fat and 7.2 g protein, notes the USDA.

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Healthy Ingredient No. 8: Whole Grains and Vegetables

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Replaces: White rice

Anyone with a casserole on their holiday menu can instantly boost the nutritional and diabetes-friendliness of the dish with this idea from Dror.

Sub in white rice, which lacks nutrients and fiber, for a whole grain such as brown rice, quinoa, or whole-wheat couscous, she recommends.

Whole grains help lower cholesterol, improve gut health, and promote glycemic control, according to the Harvard T.H. Chan School of Public Health. Additionally, research published in the March 2017 American Journal of Clinical Nutrition suggests whole grains boost metabolism and can support a healthy weight. Riced vegetables are another low-carbohydrate rice alternative.

“Cauliflower rice is the most popular, but riced broccoli is another excellent option,” Dror says. One cup of cauliflower rice contains 5 g of carbohydrates, whereas a serving white rice (half a cup) contains 27 g, notes the USDA.

“Besides being packed with nutrients, vegetables also make holiday meals bigger, brighter and tastier without adding calories,” Dror says. For example, a broccoli rice from Thrive Market provides some calcium, iron, and potassium.

RELATED: 7 Low-Carb Veggies for a Diabetes-Friendly Diet

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Healthy Ingredient No. 9: Flavored Seltzer or Fruit-Infused Water

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Replaces: Heavy holiday drinks like cider and eggnog

The holidays bring with them many beverages that are likely not part of your normal routine, such as cider, eggnog, and peppermint mochas. These drinks may be traditional favorites, but they are laden with sugar and extra calories. “One personal rule that might be easy to stick to is to avoid caloric drinks, which put an additional carbohydrate load into the system because they are liquid, and have a higher impact on diabetes than solids that require chewing,” Crowley says.

“Since many holiday foods have culture and tradition associated with them,” she adds, “I’d suggest keeping some of the mealtime foods that have meaning, but keeping your beverages calorie- and carbohydrate-free.” She recommends sticking to minimally sweetened seltzers and using fruit like citrus or raspberries as flavoring to make still or sparkling water feel more special.

Additional reporting by Madeline R. Vann, MPH.

Glycemic Index, List of Healthy Fruits

Written by Camille Noe Pagán

• How Does Fruit Affect Blood Sugar?
• Healthy Ways to Eat Fruit
• Healthiest Fruits for People With Diabetes
• Low-GI Fruits
• High-GI Fruits

You might have heard that you can’t eat fruit if you have diabetes. Fruit has carbohydrates and a form of natural sugar called fructose, which can raise your blood sugar levels. But it can still be part of your meal plan. It’s full of vitamins, minerals, and powerful plant compounds called phytochemicals.

Thanks to phytochemicals, eating fruit may lower your risk of heart disease, cancer, and stroke and boost your overall health. That’s important because diabetes is linked to a higher risk of heart disease and other problems.

Many fruits are high in fiber, too. Fiber slows digestion, helping to prevent blood sugar spikes. It also makes you feel fuller, which can help you keep a healthy weight.

Because they have carbohydrates, fruits will raise your blood sugar. So it’s important to count the carbs you eat and balance them with medicine, diet, and lifestyle choices. If you’re having trouble keeping your blood sugar under control, let your doctor know right away.

One serving of fruit has 15 grams of carbs. But the serving size can be very different depending on the type of fruit. For example, you get 15 grams of carbs from:

• 1/2 medium apple or banana
• 1 cup blackberries or raspberries
• 3/4 cup blueberries
• 1 1/4 cup whole strawberries
• 1 cup cubed honeydew melon
• 1/8 cup raisins

Carbs aren’t the only number to keep in mind. The glycemic index (GI) measures how a food affects your blood sugar. Foods that are low on the scale raise it slowly. Those high on the scale raise it quickly.

Eating mostly low-GI foods can help you keep control of your blood sugar. But they may not always be good for you. A candy bar and a cup of brown rice can have the same GI value. Be sure to keep nutrition in mind when choosing what to eat.

A large serving of a low-GI food will usually raise your blood sugar as much as a small amount of a high-GI food. So experts also use glycemic load (GL), a measurement that involves portion size as well as the GI number, to give more details about these effects. For example, an orange has a GI of 52 but a glycemic load of 4.4, which is low. A candy bar with a GI of 55 may have a GL of 22.1, which is high.

Small steps can make a big difference in your blood sugar levels. Be sure to:

• Watch your portion sizes, especially with dried fruit. Two tablespoons of raisins have the same amount of carbs as a small apple.
• Choose fresh or frozen fruit when you can. Processed fruits like applesauce and canned fruit in syrup or juice often have more carbs and can raise your blood sugar higher than fresh fruits.
• When you eat dried or processed fruit, check the label. Many have added sugar, and serving sizes can be very small.
• Go easy on the fruit juice. It’s high in carbs: Eight ounces of apple juice has 29 grams of carbs. And it doesn’t have fiber to slow digestion and prevent blood sugar spikes like whole fruit does. Research even links drinking lots of fruit juice with a higher risk of type 2 diabetes.
• Spread your fruit out over the day. Instead of two servings for breakfast, have one at breakfast and another at lunch or as a snack.

All fruits have vitamins, phytochemicals, and other things that make them good for you. But some are more likely to lower your chances of chronic disease:

• Blackberries. One cup of raw berries has 62 calories, 14 grams of carbohydrates, and 7. 6 grams of fiber.
• Strawberries. One cup of whole strawberries has 46 calories, 11 grams of carbohydrates, and 3 grams of fiber.
• Tomatoes. One cup of sliced or chopped tomatoes has 32 calories, 7 grams of carbohydrates, and 2 grams of fiber.
• Oranges. One medium orange has 69 calories, 17 grams of carbohydrates, and 3 grams of fiber.

The fiber in fresh fruit helps keep most of them low on the GI scale (55 or under). Examples include:

• Apples
• Oranges
• Bananas
• Mangoes
• Dates
• Pears

A few fruits are on the higher end of the GI scale (70 or higher). These include:

• Pineapple
• Watermelon

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What fruits can be eaten with diabetes? TEA.

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The number of patients suffering from diabetes is increasing every year. Unfortunately, diabetes mellitus is a disease of the endocrine system, which is characterized by a steady increase in blood glucose due to complete or partial insufficiency of insulin. There are no drugs that can cure diabetes completely, and therefore we can say that this disease involves a certain lifestyle or even a way of thinking. It is necessary to control laboratory parameters, monitor the diet, take medications and exclude those factors that can provoke sharp jumps in blood glucose. If you have been diagnosed recently, then you probably have a lot of questions about what a diabetic can do and what is forbidden for him.

It is a well-known fact that vegetables and fruits are very useful for the whole organism, and without them it is impossible to make any balanced diet. However, it is very important for a diabetic to know which vegetables and fruits can be eaten with diabetes, and which ones should be eaten with caution or abandoned altogether. It should also be distinguished which fruits can be eaten with type 1 and type 2 diabetes.

Type 1 diabetes is characterized by the fact that the patient’s pancreas does not produce insulin. In type 2 diabetes, insulin is produced by the pancreas in a normal amount, but for a number of reasons, insulin is not absorbed by the cells of the body. Due to the different etiology of type 1 and type 2 diseases, it is necessary to differentiate which fruits and vegetables can be eaten for a particular patient with diabetes. This does not mean that fruits with diabetes cannot be eaten. Just the choice of products that are eaten, patients with this disease should be treated as responsibly as possible.

What kind of fruits can be used for type 1 diabetes?

Patients who have been diagnosed and confirmed the diagnosis of type 1 diabetes should take into account such an indicator as the glycemic index when choosing fruits for their diet. It indicates, in fact, how much the level of glucose in the blood will change if you consume this or that product in a certain amount.

The indicator of whole glucose is usually taken as an index equal to 100. Based on this, there is the following gradation:
• An index less than 40 means low glucose fruits and berries. Such fruits for diabetics with type 1 pathology are preferable. As a rule, these are sour and sour-sweet fruits.
• An index of 40 to 70 is considered average. Such fruits can be consumed in diabetes, but with caution and take into account the glycemic index when calculating the dosage of insulin. If necessary, it can be increased.
• An index of more than 70 – these fruits cannot be eaten with type 1 diabetes, and they are not recommended for type 2 diabetes.
So, let’s take a closer look at what fruits you can eat with diabetes of this type.
• Can a diabetic eat oranges? Definitely yes. Citrus fruits have a GI below 40 and are recommended by experts for use by patients with this form of pathology.
• Can a diabetic eat bananas? The answer to this question is ambiguous. You can, only if the banana is green. Ripe bananas are categorically contraindicated, as they contain too much glucose and can dramatically increase blood sugar. Thus, a banana for diabetes is not for everyone and with caution.
• What berries can be eaten with diabetes? Nutritionists recommend giving preference to sour berries that have a low GI, namely: lingonberries, raspberries, red currants, cherries, cherries, blackberries, blueberries and some others. However, strawberries for diabetes should also be chosen carefully – there are varieties with a high sugar content.
• Is it possible to eat apples with diabetes? Not only possible, but also very useful, as apples are rich in vitamins, iron and fiber. But the amount of glucose in them is minimal. So, apples for diabetes – a definite yes.
• Kiwi for diabetes is another berry that can and should be consumed. This berry gives the body the maximum charge of vitamin C and a number of other useful trace elements.

What fruits can be given to patients with the first type of disease with high sugar, we have reviewed in general terms and hope that the general principles have become clear to the reader.

What kind of fruits can be used for type 2 diabetes?

Previously, we determined that type 2 diabetes mellitus is non-insulin dependent, since this hormone is produced in sufficient quantities by the pancreas. The principle of the development of pathology, respectively, is completely different and the recommendations regarding nutrition, respectively, are somewhat different from the above.
Patients suffering from type 2 diabetes should also pay attention to GI. But this is not enough! They also need to control the calorie content of products. After all, more often this form of the disease develops against the background of metabolic disorders and obesity? Thus, the answer to the question of which fruit is contraindicated in obesity and diabetes is the one that has the maximum calorie content.

Which berries can be used for type 2 diabetes:

• strawberry;
• cherry;
• cherries;
• melon;
• kiwi;
• citrus fruits.
What can diabetics eat from fruits if type 2 diabetes is confirmed? You can safely add a small amount to the diet:
• apples;
• avocado;
• green banana;
• apricot;
• peach;
• lemons and oranges.

There is an unwritten rule of the palm. The daily portion of berries in a diabetic should fit in the palm of your hand. You can eat 4-5 small peaches or apricots for diabetes.

What fruits and berries are not allowed in case of diabetes?

Are there any berries or fruits that are absolutely impossible for people with diabetes? Experts do not recommend eating, especially in large quantities:
• watermelons, as they have a high sugar content;
• grapes, containing a large amount of glucose, not fructose, and capable, despite the low GI, to quickly increase blood sugar levels;
• ripe bananas;
• persimmon;
• mango and some others.

It is strictly not recommended to eat dried fruits. During the preparation of this product, the glycemic index of some fruits and berries may increase several times, which can be hazardous to health.
It is also strictly forbidden to use packaged and bottled fruit and berry juices and fruit drinks, which are sold in stores. Such drinks have a high sugar content and are not suitable for patients with both types of the disease.

What can diabetics do when they crave sweets?

In caring for people who cannot afford to eat a bar of chocolate or a kilo of ripe fragrant bananas, many manufacturers include specialized products for patients suffering from diabetes, namely:
• dried berries in a special way;
• jams and preserves without sugar;
• peanut butter without sugar;
• chocolate;
• sugar substitutes;
• sweets for diabetics;
• cookies and gingerbread.

The main difference between these products and others more familiar to the buyer is that fructose is used instead of sugar in the production process. Otherwise, today products for patients with this disease have high quality and taste characteristics. Experiments were conducted during which the subjects were offered a tasting of products for diabetics and the usual products from the store, for those who have no restrictions. Many could not determine the difference, and were very surprised by this.

Over time, the diet becomes a way of life and does not cause discomfort to a person. You can eat vegetables, herbs, meat and dairy products almost without restrictions. It is only important to measure arterial blood glucose in a timely manner and compare the results with the norm. You will also know the amount of fruits, vegetables or sweets that you can afford, and the critical amounts of certain foods that should not be abused.

If in doubt about your choice, please consult your physician or nutritionist. This will help avoid mistakes that can be fatal to your health. We hope that the reader will find answers to all his questions in this review about fruits and berries that are recommended for use by patients with diagnosed diabetes.

which fruits can and cannot be eaten with diabetes

Berries and fruits contain vitamins, microelements, and fiber necessary to maintain human health. With the use of certain groups of sugar-containing natural products, blood pressure normalizes, metabolic processes are restored, and the risk of developing diseases of the heart and other organs is reduced. Fruits are a treasure trove. But their use should not be excessive.

Sugar-containing foods, including berries and fruits rich in sucrose, are distinguished by their glycemic index (GI). Some foods have a low GI, while others have a medium to high GI. The first group does not cause sharp jumps in glucose levels, the second, in the presence of type 1 and type 2 diabetes, should be treated with caution.

• High index (60-70) in bananas, watermelon, mangoes;
• average index (47-59) have prunes, blueberries, grapefruit, orange;
• low index (30-40) – sweet and sour berries and fruits: apples, peaches, plums, apricots, strawberries.

What place can fruits have in the diet for type 1 and type 2 diabetes? Let’s find out with the experts.

What is important to know about fruits in diabetes

Is it possible or not?	Fresh fruits help strengthen the immune system and normalize metabolic processes. Refusing to eat fruits and berries in type 1 and type 2 diabetes is not advisable.
Low GI fruits	Fruits and berries with a low glycemic index (30-40) can be included in the diet of people with diabetes. These foods include: sour berries and fruits, citrus fruits, kiwi, green bananas, dense pears. Also, with diabetes, you can eat fruits such as strawberries, cherries, apricots, avocados, blueberries, green apples.
High GI fruits	High GI fruits increase blood glucose instantly. These include: raisins, overripe pears and bananas. Very sweet fruits, dried fruits should not be included in the diet of people with diabetes. It is necessary to limit as much as possible, including dates, figs, persimmons.
Benefits of fruits	Fruits are rich in trace elements and vitamins, which are also essential for maintaining the health of people with diabetes. Many fruits and berries contain fiber, vitamins A, C, E, B1, B2, amino acids.

What fruits can be eaten with diabetes

Theoretically, with diabetes, you can eat all fruits, but in a strictly limited amount. For example, you can eat 100 g of some foods, and no more than 10 g of others. It is important to know the glycemic index (GI) of each fruit and monitor your glucose levels throughout the day. With virtually no restrictions, you can eat all fruits with a GI up to 40. And minimize foods with a GI over 70.

Apples

GI – 30

The best option for diabetics is sour varieties of apples, especially green ones. There are varying opinions about the fruit, but Harvard School of Public Health recommends eating apples with the skin on (1).

Learn more

Apricots

GI — 30

Apricots are a source of vitamin A, which is essential for healthy skin, vessels and cells. In addition, fruits contain fiber, which allows you to remove toxins from the digestive tract and slow down the absorption of glucose in the blood. Apricots can be eaten fresh, mixed with yogurt, or added to porridge.

Learn more

Peaches

GI – 30

On average, one fruit contains 10 mg of vitamin C, which is about 10-12% of the daily requirement. Peaches are a low-calorie fruit with a high content of potassium, which is necessary to maintain normal blood pressure and sugar levels.

Learn more

Pears

GI – 34

Pear is a champion in fiber content. Fruit can be a great addition to breakfast or a snack. It can be eaten fresh or added to fruit salads, and topped with low-calorie yogurt.

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Cherry

GI – 22

The queen of antioxidant concentrations that are great for heart disease, cancer and other diseases (2). The berry is recommended to be consumed fresh, preferably from a bush. Cherry from fruit drink, compote or jelly is not suitable for people with diabetes, since a lot of sugar is used in the cooking process for preservation.

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Oranges

GI – 35

One medium orange contains approximately 80% of the daily value of vitamin C. It is a low-calorie, low-carbohydrate fruit that is also rich in potassium and folate, which are essential for normal blood pressure.

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What fruits can not be eaten with diabetes

Photo: Viktoria Slowikowska, pexels. com

For people with type 1 diabetes, it is important to take into account the load of carbohydrates and count their amount when eating fruits and berries. Experts do not recommend including artificially created sweets in the diet: jam, jam, syrup, marinades, juices and marmalade due to the high sugar content (3). Some fruits with a high glycemic index are also banned.

Grape

GI – 40

Sweet seeded berry has a low glycemic index, but contains a large amount of sugar. When used by diabetics, the walls of blood vessels are damaged and blood pressure rises. People who are sensitive to fructose may experience bloating, sleep problems, and bowel movements.

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Melon

GI – 60

Melon contains a lot of fructose, for this reason it is not advised to use it for diabetics. There are approximately 350 kcal per 100 g of fruit, and the glycemic index is 60.

Learn more

Watermelon

GI – 72

Fast carbohydrates and water are the main composition of the red berry. Although watermelon is a low-calorie fruit, eating it in people with diabetes can increase the glycemic index. Has diuretic properties.

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Bananas

GI – 60

This sweet fruit has a high glycemic index. It is not recommended to include in the diet of diabetics. The fruit has a high calorie content: about 350 kcal per 100 g of the product. In addition, dried candied bananas should not be added to the patient’s diet.

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Mango

GI — 55-60

Exotic fruit has an antioxidant effect, diuretic, reduces the severity of heartburn, normalizes metabolism. Mango is a source of vitamins, minerals and saturated fatty acids. However, this product, which has a high GI, is not recommended to be included in the diet of diabetics.

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Persimmon

GI – 55

Approximately 16 g of carbohydrates per 100 g of fruit. Persimmon has a lot of fructose, it is quickly absorbed by the body and increases blood glucose levels.

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How much fruit can you eat if you have diabetes

People with diabetes should watch their carbohydrate intake. But it is impossible to name the exact figure. It is important to monitor the daily calorie content, the rate of carbohydrates and GI.

For patients with type 2 diabetes, allowed fruits are recommended to be consumed in moderation. For example, it is permissible to eat 2 large fruits per day. It can be apples, oranges, tangerines, hard pears. A combination of two fruits in one meal is acceptable. If we talk about fruits such as melon and watermelon, then two slices of fruit do not worsen the symptoms. But don’t get carried away.

For type 1 diabetes, medical experts recommend eating no more than 2 fruits and 2 handfuls of berries daily (4). In addition, it is not advisable to combine a hearty meal with a dessert of berries and fruits. Natural sweets are best eaten for a snack or afternoon snack, separately from other products.

Benefits and harms of fruit in diabetes

Any product that a person with type 1 or type 2 diabetes consumes affects the body and condition. Therefore, it is important to monitor nutrition and understand the benefits and harms of including certain fruits and berries in the diet. Some help to cope with the signs of the disease, while others, on the contrary, worsen the condition.

Benefits

Type 2 diabetes reduces immunity, impairs organ function and slows metabolism. Proper diet and selection of a fruit plate helps:

• saturate the body with microelements and minerals;
• improve organ function;
• start metabolic processes and improve metabolism;
• stabilize blood pressure;
• block oxidative processes (2).

The fiber and pectin contained in fruits help to smoothly eliminate toxins and cleanse the digestive tract.

In patients with type 1 diabetes, cholesterol rises, the work of the gastrointestinal tract and internal organs slows down. This negatively affects the human condition. A well-chosen fruit basket avoids these problems. As a result, the level of cholesterol decreases, the gastrointestinal tract is saturated with dietary fiber, the work of the intestine starts and the level of glucose in the blood stabilizes. Due to the fiber in fruits, a person feels long-term saturation (5).

Harmful

Fruits can be not only useful, but also harmful. Especially when it comes to type 1 and type 2 diabetes. In the first case, a high level of glucose in the blood is achieved due to an insufficient amount of insulin produced. In the second – due to improper functioning of the pancreas and disruption in the production of insulin. In both cases, eating fructose can be dangerous.

Blood sugar comes from foods rich in fructose and sucrose. Patients with type 2 diabetes may care less about carbohydrate intake and be less restrictive. People with type 1 diabetes are required to monitor every bite of food, and fruit even more so.

Excessive intake of fructose in the body in these cases can lead to:

• increased blood pressure;
• vascular problems;
• digestive disorders;
• increased glucose levels.

Reviews of doctors

— The main symptom of diabetes is hyperglycemia (increased blood glucose levels). Nutrition is the cornerstone of any diabetes treatment. It is difficult to imagine another disease in which lifelong self-monitoring, adherence to a diet and an understanding of the relationship between nutrition and diabetes treatment with insulin and other drugs are so important, – says Nikolai Dubinin, disinfectologist (epidemiologist), healthcare organizer .

— Dietary total digestible carbohydrate plays a key role in blood glucose control and insulin therapy. The diet should moderately limit the use of sucrose, namely sugar and sucrose-rich foods: sweet fruits, berries, vegetables. But in no case can sucrose be excluded completely.

A small amount of sweet fruit is allowed in the diet. In this case, special attention should be paid to reducing sugar or products containing it with proportional doses of short-acting insulin administered.

It is dangerous for people with both type 1 and type 2 diabetes to drastically reduce their intake of sucrose. It is important to observe the physiological norms of nutrition, to consume a sufficient amount of digestible carbohydrates.

Along with foods rich in sucrose, you need to consume a sufficient amount of dietary fiber. Each meal should include: cereals, legumes, vegetables, fruits, berries, nuts (in particular with peel or skin). They help slow down the absorption of glucose from the intestines, thereby preventing its increase in the blood, and, accordingly, reduce the need for insulin.

For example, despite the same amount of carbohydrates in apples, applesauce and apple juice, they will have different amounts of insulin to consume carbohydrates. When eating fiber-rich apples, you need a minimum amount of insulin, for applesauce – a large amount, and the maximum dose of insulin is needed if you drink clarified apple juice, in which there are no fibers at all.

“First of all, it should be said that the approach to nutrition in type 1 and type 2 diabetes is fundamentally different,” says Evgeny Bezunov, endocrinologist, Central Clinical Hospital of the Office of the President of the Russian Federation . – With type 1 diabetes mellitus, there is no specific diet that would give fundamental advantages in controlling the disease and the development of complications: the patient can eat any food, including fruits, correctly assess the amount of carbohydrates in them and calculate the necessary doses of insulin, to inject with food.

This is taught at the Type 1 Diabetes School. The only limitation is those products in which the patient cannot evaluate the carbohydrate content. They must be avoided.

The nutrition of a patient with type 2 diabetes largely depends on his characteristics (blood glucose level during self-control, the nature of the received hypoglycemic therapy, the patient’s adherence to the prescribed treatment, the presence of excess weight, complications of diabetes mellitus or concomitant diseases) and is discussed with the attending physician individually .

At the moment, there is no convincing evidence that the consumption of any specific fruit provides fundamental benefits in the prevention of the development of diabetes and the control of an already developed disease.

However, in most cases, it is indeed recommended to avoid high glycemic fruits, and medium and low glycemic fruits can be consumed no more than 4 per day and no more than 1 fruit per meal. It is also worth remembering that the carbohydrate content in fruits does not depend on their taste or color, because green and sour apples affect blood sugar levels in the same way as red and sweet ones.

Popular questions and answers

Many people who have just encountered the problem of type 1 or type 2 diabetes have more questions than answers. We will answer the most common questions that a person may meet.

What kind of fruit can I have with gestational diabetes?

Gestational diabetes is diabetes that develops during pregnancy and disappears after childbirth. You can eat all fruits, but do not abuse. It is important to monitor the glycemic index and limit foods with a GI above 40.

How do fruits affect blood sugar levels?

Some fruits with a high glycemic index cause glucose spikes. These include: grapes, overripe pears and bananas, watermelon, melon, mango, persimmon and others.

It is fructose, which is part of the fruit, that raises the level of sugar in the blood. Fiber has no effect, but, on the contrary, helps the body break down sugars into saccharides.

Which meals can I add fruits to if I have diabetes?

In case of diabetes, it is recommended to consume fruits in fresh, unprocessed form.