For a chronic condition like diabetes, some people advise against the inclusion of fruits in daily meals as they contain fructose. This carbohydrate is known for immediately raising sugar levels in the blood. That being said, fruits are quite integral to our physical well-being since they’re loaded with nutrients that help boost overall immunity. We’ve shared a few tips and suggestions that can help diabetes patients safely have fruits with no consequence.

Effects of fruit consumption on blood sugar
Diabetes patients need to keep a close eye on carbohydrate intake during the day. This nutrient directly affects blood sugar levels, which is why nutritionists recommend including fruits with a low glycemic index (GI). Low GI fruits gradually increase blood sugar levels, making them safer for consumption. Proper portioning and rationing can help keep track of calories, carbohydrates, and fibers consumed daily. Ideally, one single serving of assorted fruits should contain no more than 15 grams of carbs. Such sizing of portions will prevent spikes in blood sugar levels, help lower the risk of cholesterol, and keep you satisfied during the day.

Daily fruit intake tips for diabetes patients
Any spike in blood sugar increases the risk of associated health complications. Here are a few points to consider while including fruits:

• Portioning of fruits depends on whether they are dried or fresh. For example, a small fresh apple will have the same carbohydrate content in comparison to two spoons of dried raisins.
• Avoid processed and canned fruits; go for fresh or frozen options as they only gradually lead to an increase in blood sugar.
• Avoid having too much fruit juice if you’re already including sizeable portions of fresh fruits. Fruit juices are low in fiber and can lead to an immediate spike in blood sugar.
• Spreading fruit intake throughout the day is a better option. So avoid eating bowlfuls in one sitting as you must allow the body some time to process the consumed carbs.
• Avoid fruits like pineapples and watermelons as they rank higher on the GI scale.

Best fruits and their ideal portions
These foods rank in the low GI range and provide excellent nutrition that helps boost immunity.

Assorted berries
Berries are rich in vitamin C and antioxidants and rank low in the glycemic index. You can get 15 grams of carbohydrates from a cup of raspberries and blackberries, three-fourths of a cup of blueberries, or a fourth of a cup of strawberries.

Melon
A cup of diced cantaloupe or honeydew melon can provide the necessary carbohydrates without spiking blood sugar.

Kiwi and apricots
Two to four small-sized kiwis and apricots are also acceptable substitutes while including more fruits for regular consumption.

Bananas and mango
Half a banana and a third of mango are ideal for daily intake. Those who also have juice must ensure that the portions are adjusted accordingly.

Smaller fruits
Small-sized apples, oranges, peaches, pears, plums, and tangerines can also be included in daily portioning.

Grapes, grapefruit, and cherries
These fruits rank low on the GI scale and are quite suitable to give your immune system a much-needed boost.

When it comes to choosing between fruit juice and fresh fruit, prefer the latter because fresh fruits are also high in fiber content. Fiber mainly helps lower the risk of cholesterol and cardiovascular diseases linked to diabetes.