Despite what you may have heard, fruit is OK to eat if you have diabetes.
And if you don’t have diabetes, it may help protect you from getting it.
Over a seven-year time period, researchers analyzed the diet and health outcomes of more than 500,000 Chinese adults.
And adults who consumed fruit more frequently had a lower risk of developing diabetes.
A 2021 study inThe Journal of Clinical Endocrinology & Metabolismechoes the 2017 findings.
These researchers did not, however, find the same protective features regarding diabetes prevention in fruit juice.
This is why it is recommended that people with diabetes see a certified diabetes educator (CDE).
Amber Gourley, M.S., RD, founder of the Disobedient Dietitian agrees.
“As a general rule, I tell my clients to go for darker-colored fruits.
All fruit delivers fiber and nutrients and can be part of a healthy diet.
Unfortunately, bananas, pineapples and mangoes get a bad rap for their higher sugar content compared to berries.
Don’t avoid them altogether, though.
Instead, the focus should be ondecreasing how quickly your blood sugar rises.
For example, if you eat a banana by itself, your blood sugar will rise fairly quickly.
“The whole fruit has fiber, which is lost in the juice,” says Gourley.
Fiber helps slow the absorption of sugar.
The same goes for dried fruit.
How Much Fruit Is Too Much?
The2020-2025 Dietary Guidelines for Americansrecommend that, on average, adults consume two cups of fruit per day.
Specific guidelines and amounts can be found atMyPlate.
Just remember to pair it with protein or fat.
The Bottom Line
Whether you have diabetes or not, fruit is your friend.
Try not to eat fruit alone.
Pair it with healthy fat, like nuts or nut butter, to slow digestion and blood sugar rise.
Consume dried fruits and fruit juice in moderation.
