Fruits and diabetes. What can I eat?

As a diabetic, it is important to pay close attention to your diet. This prevents blood sugar levels from being too high or too low. Too much sugar in particular can lead to serious health problems. But what about fruit? After all, it also contains sugars. We explain.

Does fruit contain sugar?

The main components of our food consist of proteins, fats and carbohydrates. Sugars are often mentioned in the same breath as carbohydrates. The packaging of a food product regularly states 'carbohydrates, of which sugars...'. That is not without reason. Starch, fiber and sugars together form carbohydrates. This makes them the body's most important fuel. There are different types of sugars, including lactose (sugar in milk), fructose (fruit sugar) and glucose. Fruit consists of glucose and fructose. Usually this ratio is 50/50. The glucose is absorbed almost immediately by the blood. As sugar, fructose is processed more slowly by the body.

Fruit with a lot of sugar

One type of fruit contains more sugars than another type of fruit. Fruits that contain a relatively large amount of sugar are grapes, mango, watermelon, banana, cherries, pineapple, pear and lychees. Less sugar is found in blackberries, strawberries, raspberries, redcurrants and blackcurrants. This also applies to citrus fruits such as mandarins, lemons, oranges and grapefruits. Although some fruits contain a lot of sugar, this is not necessarily a problem because they are not quickly broken down by the body. This has to do with the so-called glycemic index.

Glycemic index and glycemic load

Fruits with the same amount of carbohydrates are not necessarily broken down equally quickly by the body. There are several factors that cause differences, such as the ripeness of the fruit, the amount of fiber present and the preparation method. The glycemic index determines how quickly carbohydrates, including sugars, are absorbed by the blood. The higher the index, the faster the sugar enters the blood. This is a problem in diabetes patients, as blood sugar remains in the blood due to the absence of insulin. This can lead to health problems.

Diabetes patients ideally choose foods with an average or low GI. This way, the blood sugar level remains better balanced. A GI below 55 is considered low and a GI above 70 is considered high. Apples, peaches and cherries naturally have a low GI. The sugar from this fruit is absorbed less quickly (external factors not taken into account). Fruits with a high GI are papaya, pineapple and watermelon.

In addition, as a diabetes patient, the glycemic load (GL) also plays a role. This parameter examines the effect of a portion of one food on blood sugar levels. The total amount of carbohydrates in a product is not taken into account. So a sip of soda does not have the same effect as drinking a carton of soda. The blood sugar level rises quickly with a high GL value. This is with a value of 20 or higher. A GL between 10 and 20 is average and a value below 10 indicates a slow rise in blood sugar levels. Fruit is part of a diet with a low GL.

Eating fruit as a diabetic

Sixty percent of Dutch people consume too much sugar every day. This is mainly due to eating and drinking products with added sugar, such as soft drinks, pastries and sweets. The body does not distinguish between sugars from fruit and sugars from sweets and pastries. Compared to processed products, fruit contains less sugar, which is absorbed less quickly by the body. Moreover, fruit also provides other essential nutrients such as fiber, vitamins and minerals. The Diabetes Fund therefore recommends eating 2 pieces of fruit per day.

Research from 2017 shows that people who regularly eat fruit are less likely to develop heart disease or certain types of cancer. Choose fresh or frozen fruit. The fruits in cans often contain more sugars because of the syrup. Fruit that has been processed or dried sometimes contains extra sugar. Think of raisins and dried dates and figs. So check the label. Avoid fruit drinks and smoothies. They contain a lot of carbohydrates. This leads to high glucose levels. Fruit is part of a healthy and balanced diet for diabetes. Eat 2 pieces of fruit every day. Try to eat this throughout the day. For example during breakfast and in the afternoon as a healthy snack.