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Correct diabetes diet

Part 3: Healthy Carbs - Fruit

We would recommend that fruit be restricted to, perhaps, one a day.

Fruit has a low Glycaemic Index (GI) and Glycaemic load (GL), and doesn't raise blood glucose much. Thus is looks like a good form of carbohydrate food for diabetics.

However, this is deceptive as fruit sugar, fructose, is much worse than glucose for glycating haemoglobin and increasing the the risk of cardiovascular disease.



The following quantities of fruit will give 10g of carbohydrate (raw weights):

75g/3ozs

Apples
Blackcurrants
Blueberries
Cherries
Elderberries
Kiwi fruit
Kumquats
Loganberries
Mangoes
Pears
Pineapple
Plums

100g/4oz

Apricots
Blackberries
Cranberries
Guavas
Lemons (peeled)
Limes
Mulberries
Nectarine
Oranges
Papaya (Pawpaw)
Peach
Redcurrants
Satsumas
Strawberries
Tangerines
150g/6oz

Coconut meat
Gooseberries
Grapefruit (white)
Melon
Raspberries
200g/8oz
Avocados
Rhubarb
Source - USDA Nutrient Database for Standard Reference, Release 12.



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Last updated 23 January 2009

Disclaimer: The Diabetes Diet website should be used to support rather than replace medical advice advocated by physicians.


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