Fruit and Diabetes.

Bristol Diabetes . Access . Diet
Probably one thing most newly diagnosed diabetic's do remember is the recommendation to have 5 portions (or more) of fruit and vegetables a day.

Fruits are all carbohydrate sources though and for all the nutritional and health benefits of fruit, if you are diabetic its worth getting to know how different fruits change your blood sugar levels.

Health Benefits of Fruit

High in fibre and very low fat, fruit has many health benefits. These include protection against Cancer and Coronary Heart Disease - see the 5 a day link.

This makes fruit a recommended source of carbohydrate for everyone but especially if you have diabetes.

Dried Fruit

Sugar absorption rates and nutritionally very similar to the original fresh fruit. Although Vitamin C is lost in dried fruit.

For a lot more information see the about dried fruit external link below.

Canned Fruit

Avoid canned fruit in light or heavy syrup, rinsing in water helps but doesn't remove all of the sugar.

Canned fruit in fruit juice is common. For diabetic's fruit in apple or pear juice has a slower conversion than the more common fruit in grape juice.

Fructose - Fruit Sugar

Sugar in fruit mainly consists of fructose and glucose. Weight for weight fructose is nearly 1½ times sweeter than table sugar and it has a slower conversion to blood sugar. It is also found in honey as well as fruit and vegetables.

Fructose when purchased as a refined additive in powdered form (like sucrose table sugar), has few health or nutritional benefits. So its better to eat (or cook with) it in the form of fruit.

Because of its laxative effect a 25g (1oz) per day limit of fructose is recommended.

Don't Filter Fruit Juice

If you make your own fruit juice don't filter it. Retain the fruit pulp, this is the fibre content of the fruit and it slows the fruit juice's conversion to blood sugar.

External Links
Fruit NameSugar Absorption Rate Notes
Apple
Apple		 SlowSlightly slower sugar absorption rate if eaten with the skin.
ApricotSlow 
Banana
Banana		 Quick to Medium Less ripe bananas have a slower conversion to blood sugar. Not to many bananas if you are trying to lose weight.
Cherry
Cherry		 Slow 
DatesQuick 
Red Grapefruit
Grapefruit		 SlowRed and Pink Grapefruits are also high in many other nutritional needs.
GrapesMedium Green Grapes are generally lower than red or black Grapes.
Kiwi Fruit
Kiwi		 Medium High in Vitamin C. and other nutritional needs.
MangoMedium 
Orange
Orange		 Medium 
PearSlow Very similar to Apple. Slightly slower sugar absorption rate if eaten with the skin.
PeachMedium Slightly slower sugar absorption rate if eaten with the skin.
Plums & PrunesSlow Slightly slower sugar absorption rate if eaten with the skin.
Pineapple
Pineapple		 Quick  
RaisinQuick Just in the Quick range. Not a great deal of difference from sultanas.
Raspberry
Raspberry		 Slow 
Strawberry
Strawberry		 Slow 
SultanaMedium Close to the Quick range. Not a great deal of difference from raisins.
Tomato
Tomato		 Slow 
Watermelon
Watermelon		 Quick 

Summary: Conversion to Blood Sugar.

  • Quick: Banana, Dates, Pineapple. Raisin & Watermelon.
  • Medium: Grapes, Kiwi, Mango, Orange, Peach & Sultana
  • Slow: Apple, Apricot, Cherry, Grapefruit, Pear, Plum, Prune, Raspberry, Strawberry & Tomato