Fruit & Sugar?

Here’s the latest question from foodpicker.org: I have pre-diabetes and am trying to learn about carbohydrate and sugar.  Does the sugar in fruit count as sugar? Great question! I can’t tell you how many times a person with diabetes has told me they can’t eat fruit because it has too much sugar. Not true! Fruit can and should be part of a diabetic’s meal plan, but you do need to watch the amount of fruit you eat and count it towards your total carbohydrate intake. Fruit gets it’s sweetness from a natural sugar called fructose. There are 2 types of sugars: simple sugars and complex carbohydrates. Simple sugars are usually processed foods that don’t offer much nutritive value such as candy and soda. Complex carbohydrates consist of whole grains, fresh fruit and vegetables which provide vitamins, minerals and fiber.  The fiber in fruit helps prevent blood sugars from rising too quickly. So as you can see fruit is an excellent food to incorporate into your meal plan! Instead of focusing on the amount of sugar fruit has  pay attention to the amount of carbohydrates it has. This is because all carbohydrates are broken down into sugars during digestion. An average size piece of fresh fruit has about 15 grams of carbohydrates in it. Fresh fruit is always the best choice because it has the most fiber and nutrients. If you choose canned fruit opt for juice packed in its own juices, not in syrup. Some fruits tend to be higher in starch than others like bananas so choose small ones or eat just half. It’s a good idea to check your blood sugars frequently when adding fruit into your diet to see its effect and adjust accordingly. Enjoy!

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