Sweet Truth: How Proper Portions and Pairings Make All Fruits Diabetes-Friendly

Author: Chantelle van der Merwe

Registered Dietician (SA) PG Dip Diabetes Management (UK) . Saving those with diabetes one post at a time, from fake diabetes treatment quacks! ​

Are you someone living with diabetes or insulin resistance who's been told to avoid fruit at all costs? If so, we have some good news for you: that advice is outdated and just plain wrong. In fact, fruit is an essential part of a healthy diet, providing the body with vital vitamins and minerals that can help you maintain overall health and wellbeing.

But here's the catch: it's not about avoiding fruit altogether. It's about controlling your portions and frequency of consumption. And these factors can vary from person to person, so it's important to monitor your blood sugar levels and work with your registered dietitian to develop a plan that's right for you.

When it comes to portion sizes, a general rule of thumb is to aim for a cup-sized (250ml) portion of fruit per serving. And if you pair your fruit with a protein and/or a healthy fat, it can help reduce sugar spikes and keep your blood sugar levels steady. For example, try apple slices with a dollop of peanut butter, or whip up a smoothie with one fruit portion, some yogurt, and 2-3 tablespoons of mixed nuts and seeds. You can even enjoy a small cup portion of fruit after a meal that contained protein and fiber-rich veggies like broccoli or cabbage.

But it's not just about portion sizes. Frequency of consumption is important too. Be mindful of not "double-dipping" on carbohydrate containing foods at meals. For instance, pairing a healthy seeded bread sandwich (carbohydrate source) with an additional fruit (also a carbohydrate source) may be too much. Instead, opt for a protein-based salad with lots of green veggies (high fiber source), drizzled with heart-healthy oil and a small portion of fruit such apple or pineapple in chicken salad. Or have the sandwich with a side of cherry tomatoes and cucumber slices (a lower-carb , high fiber option).

When it comes to fruit juice, it's best to eat your fruit rather than drink it. And be wary of tinned fruits in sugary syrup and dried fruits, which can be easy to overdo.
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In conclusion, fruit is an important part of a healthy diet, even if you have diabetes or insulin resistance. By controlling your portions and frequency of consumption, and pairing your fruit with protein and/or healthy fats, you can enjoy the many health benefits that fruit has to offer without compromising your blood sugar levels.