Diabetes and Fruit? YES!!

Diabetes and Fruit? YES!!

January 6, 2020 1 By Bertrand Dibbert


– Welcome back to Diabetes Every Day, and today we are going to
be talking about fruit, because I keep getting this question asked day in day out from when I’m doing coaching sessions with
people with diabetes. So I figured that this
is a really good time, perfect time, because it’s summertime, and there are so many seasonal
fruits available right now that this will be a perfect opportunity to talk about fruit. So one of the key messages
that I wanna explain is that it’s not so much about the sugar, ’cause I hear that a lot, “There’s too much sugar in fruit.” We are looking at actually
total carbohydrates. So when you’re looking at food labels, whether it’s for canned
fruit or frozen fruit or dried fruit or any packaging, we’re looking at total
grams of carbohydrate. So that’s the line that you’re looking at. With fruit, yes, it does contain sugar. It’s a complex carbohydrate, so it’s not necessarily that it’s going to go into your bloodstream and raise your blood sugar immediately. Portion size is the second message of what’s really important. So what I’m gonna show you today are all equal to a 15-gram
carbohydrate portion size, and that’s what we go by with when we’re teaching about
carbohydrate counting. It’s easy on the math to
do in 15-gram increments, so you’ll see that often in any of the diabetes nutrition information, 15-gram carbohydrate portion sizes. So to make it less confusing, I am going to tell you,
for all of these fruits, what a 15-gram carbohydrate
portion size is. What we’re gonna look
at is the serving size, the portion that you
can have for 15 grams, one carb choice or 15 grams. So let’s get started. So first, I’m gonna start with probably the easiest to remember
is that the whole fruit, and I have it kind of grouped here. It’s one small apple or
one small orange or a kiwi. The whole fruit is equal
to 15 grams of carb. For the peach it’s a medium-sized peach. So, small apple, small orange,
a kiwi or a medium peach. So that’s all for a 15-gram portion size, each of those servings that I mentioned. With the banana, the literature says a small banana, but I know for measurement I usually use my pointer finger to measure. It’s about this amount of the banana for a 15-gram portion size. When we go into the melons, the portion sizes are also available. One and 1/4 cup cubed
watermelon is a 15-gram portion. For the strawberries, one and 1/4 cup of whole strawberries is a portion. For blueberries, 3/4 cup is a portion of that 15 grams of carbohydrate. For cherries, that’s individual numbers, 12 cherries, 12 whole cherries. For grapes, 17 whole grapes. And another message to you too is it depends on the type of fruit it is. So these were all fresh whole fruits. But when you go into a dried fruit, the portion size you see
gets a little bit smaller. Two tablespoons for any of the dry fruits. So you see the whole grapes
versus the raisins here. So it all depends on which
portion you’re in the mood for on which of these you
may wanna be choosing. They’re all equivalent,
what you’re seeing here. I’ve been talking about fresh fruits for most part here and
I also wanted to mention about canned or frozen fruits. One of the benefits that you
have from canned or frozen is that you have a
nutrition facts label there, so that you can see, as a reminder, what the serving size is. In this one, it’s a half a cup. For this is no added sugar peaches, 1/2 cup is only nine
grams of carbohydrate, so that’s about half. So we could have a full cup
for the 15-gram portion. Check your food labels. In general, canned
fruits and frozen fruit, 1/2 cup is generally the serving size. Go with the light or no sugar added instead of the fruits
that have any syrup in it, and check the food label. So I want to make sure, to emphasize rather, eat fruit. Fruit is so important. It provides so many nutrients,
vitamins, minerals, fiber. Lots of benefits from fruit, so I don’t want you to be avoiding it thinking that there’s too much sugar. Remember, we’re looking
at total grams of carb, and you can have fruits. Have then with your meal. Don’t, I wanna say, don’t leave home without ’em. All right, make sure that
you’re including fruits in your daily meal plan. And remember to subscribe to my channel. Just hit red button, Subscribe.