FRUIT AND VEGETABLES

Most fruit and vegetables are very good for you with prediabetes and you can eat any of them.  However, there are some fruits and vegetables that you need to be aware of.

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​FRUIT

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Most fruits are very good for prediabetes, especially berries, and you can eat them more or less to your hearts content.   Fruits are full of natural sugars which are much better for you and your body can generally cope with very well.  They also contain a lot of vitamins, minerals and fibre, so are better for you than sugary snacks like a bar of chocolate or biscuit. 

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However, there are some fruits to be aware of, which are generally tropical fruits, that are very high in natural sugar content and these are:

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• Bananas

• Dates

• Figs

• Grapes

• Mango

• Pineapple

• Pomegranates

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This doesn't mean you can't eat those fruits, but just be mindful that they do have a higher sugar content so should be eaten with that in mind.

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Fruits with very low sugar content are:

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• Avocado

• Cantaloupe

• Cranberries

• Kiwis

• Lemons

• Limes

• Raspberries

• Strawberries

• Watermelon

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These fruits have between one and thirteen grams of sugar in them.  However, do be aware of the amount you have in a serving as if you have a huge slice of watermelon for example it could put you in a higher sugar bracket.

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Also, do make sure if you buy tinned fruit it is in fruit juice and not syrup. Syrup will have a high sugar content which prediabetics don't need.  

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Frozen fruit is okay to buy and use and probably better than buying tinned fruit if you have a choice.

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FRUIT JUICES

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Whole fruit is better for you overall rather than a fruit juice or smoothie.  However, if you want to have fruit juice or smoothie you can, but make sure you limit the quantity to a small glass a day if possible.  You can also dilute it with water which will help. 

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When you have fruit juice make sure you look at the carbohydrate and sugar content and choose the one with the lower quantities if possible.  When having a meal if you have fruit juice or a smoothie, perhaps reduce a portion of carbohydrates somewhere else so maybe less rice, or less potatoes than you would have.  This will then help minimise the rise in blood sugar. 

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With regard to smoothies if you can make your own at home so much the better as you can use whole fruits which includes the fibre.  Also, you know that there is no added sugar either.

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VEGETABLES

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Generally all vegetables are good for prediabetes.  Having said that those that grow above ground are regarded as very good, especially leafy vegetables.  However, beware of peas as they are legumes and have a higher carbohydrate content.  Also corn is high in carbohydrates.

 

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