Are you diabetic and confused about eating fruit? All fruits are not created equal. There are some ideal choices and some fruits to avoid if you have diabetes.

Fresh Fruit is Ideal

Fresh fruit lowers the risk of developing diabetes and may lower your risk of cancer, heart disease, and stroke.

The American Diabetes Association (ADA) lists fresh citrus fruits and berries as “superstar” foods. These fruits provide healthy amounts of Vitamin C, fiber, potassium, and other nutrients. Tomatoes, peaches, avocado, kiwi, pears, honeydew melon, cantaloupe, and cherries are other great choices.

One serving equals one cup or one small piece of fruit. A serving of banana equals one-half of a banana. Choose bananas that are slightly green for lower sugar content.

Fruit for Diabetics to Limit or Avoid

A serving of dried fruit is not the same as a serving of fresh fruit. One cup of raisins or dried, sweetened cranberries has well over 100 grams of carbohydrates. One cup of regular cranberries, on the other hand, has four grams of carbs.

Avoid or limit pineapples, figs, apples, and mangoes, which naturally have high amounts of sugar.

Fruit juice often contains a high amount of sugar. The Centers for Disease Control and Prevention (CDC) indicates that fruit juices raise your blood sugar faster than if you choose fresh fruit.

Canned fruit and applesauce are other examples of fruit choices to avoid for diabetics.

Make fruit a healthy part of your meal plan. Choose fresh fruits as a healthier choice, compared to other fruit options.