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can I eat fruit with prediabetes

Can I Eat Fruit With Prediabetes?

Ladies with Prediabetes ask me this question – Can I Eat Fruit With Prediabetes? Isn’t fruit too sugary? Read on to find out the answer…you’ll be surprised!

If you’re eating a lower-carb diet (than the typical American) one of the first things to go by the wayside after grains…is the fruit. Why? Because of the natural sugars. Is fruit really that evil?

No, it’s quite the opposite!

Ladies, Let’s Be Smart About This

When you have Prediabetes or Insulin Resistance…eating fruit is simply about…

  • the portion size and
  • making sure you eat the whole package… which means the fiber that comes with it!

Fruit is loaded with vitamins, antioxidants, fiber and nutrients…

and fruit consumption has been repeatedly proven, in studies, to lower the risk of getting diabetes and proven to help those who already have it!

Bottom line…you need the vitamins, antioxidants, fiber and nutrients that fruit offers! Skipping the fruit robs your body of the stuff it needs.

But…there are some rules to the question “Can I Eat Fruit With Prediabetes?”

The Rules For “Can I Eat Fruit With Prediabetes”

  1. You always want to eat fruit whole. If the peel is edible eat it!
  2. Raw is better. Cooked fruit will affect your blood sugar more than raw fruit.
  3. Eat your fruit with your meal…or as a snack, with a little protein like some nuts or a hard-boiled egg.
  4. Do not eat canned fruit, in juice or in syrup.
  5. Do not drink fruit juice or fruit smoothies. (100% fruit smoothies…not good!)
  6. Do not eat dried fruit in large quantities…really none is better…unless there is a lot of other stuff with it.
  7. If you’re on a carb-controlled diet, get to know how much fruit you can eat…instead of just dismissing it like you would a refined carbohydrate. ­

This Is The Deal

All you need to understand is…refined carbohydrates (a.k.a processed foods) are the bad guy when it comes to Diabetes Prevention and staying healthy…not real carbs from fruit…or veggies…or other plant sources like whole grains, beans or lentils.

But do keep in mind…your ability to process carbohydrates has been compromised (hopefully temporarily) by your Prediabetes or Insulin Resistance…so you have to exercise some caution with higher amounts of any type of carbs all at once. Once you get back to your body processing carbs properly you can exercise more liberty with how many carbs you eat at once.

Don’t let this scare you!

Most times you will be totally full long before you overeat fruit carbs (and have totally ok blood sugar) if you stick with the real fruit…in reasonable quantities! Eating 6 peaches…not a good idea…

What about ½ a peach? Totally ok as long as you eat it with your meal…like for dessert.

What Fruit To Eat:

The best fruit a Prediabetic woman or a lady with Insulin Resistance can eat are berries! They are lower carb, full of fiber and super tasty!

  • Blueberries: 1/2 cup, 9 grams carbs
  • Strawberries:  1 cup, 9 grams carbs
  • Raspberries: 1 cup, 7 grams carbs

And Then The Next Best Choices Are

  • Watermelon: 1 cup, 11 grams carbs
  • Kiwi: 9 grams carbs
  • Cantaloupe: 1 cup, 14 grams carbs
  • Plum: 7 grams carbs
  • Orange: 12 grams carbs
  • Grapefruit (1/2): 11 grams carbs
  • Peach (1/2): 14 grams carbs
  • Grapes (10): 9 grams carbs
  • Apple (1/2): 8 grams carbs

If you’re religiously controlling carbs (which you don’t have to do by the way) there are fruits on this list even you can have! And as I already said…always eat your fruit with your meal or with something else like some nuts or another type of protein.

Something Is Missing In This Post!

You’re probably wondering where is the infamous banana????

Banana’s need their own post…just for themselves because they are…well…kinda special!

I’ll tell you more about the poor banana that is off in the corner crying… because everyone says it’s grown in hell… and harvested by hands of the devil —- next time.

Don’t skip the fruit! You need the nutrients!

Start getting all the health benefits of eating fruit, including reducing your risk of getting Type 2 Diabetes!

So now you have your answer to the the question, “Can I Eat Fruit With Prediabetes?”


About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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