### Best Fruits for Diabetes and Portion Sizes If you have diabetes, managing your carbohydrate intake is crucial. Fruits, while nutritious, are also high in carbs, primarily simple sugars like glucose and fructose. However, fruits can still be part of a diabetes-friendly diet. According to the American Diabetes Association (ADA), fresh fruits are the best option. Frozen or canned fruits without added sugars are also good choices. Always check food labels for added sugars, which can appear under various names like cane sugar, corn sweetener, and high fructose corn syrup. #### Recommended Fresh Fruits - Apples - Blueberries - Grapes A 2013 study published in the British Medical Journal found that consuming whole fruits like apples, blueberries, and grapes is associated with a lower risk of developing type 2 diabetes. #### Portion Sizes The Mayo Clinic suggests that a serving size depends on the fruit’s carb content. One serving of fruit typically contains about 15 grams of carbs. Here are some examples: - One small apple - Half a medium banana - One cup of berries For fruit juice, one-third to one-half cup contains about 15 grams of carbs. However, the ADA recommends limiting juice intake to small portions (about 4 ounces or less a day) and ensuring it’s 100% fruit juice with no added sugar. Whole fruits are generally better than juice because the dietary fiber in whole fruits slows digestion, helping you feel full and preventing rapid spikes in blood sugar levels. In summary, fruits can and should be part of your diabetes diet. Pay attention to portion sizes (about 15 grams of carbs per serving) and count fruit as a carb in your meal plan. Good nutrition is essential for diabetes management, and a customized meal plan can help balance your carb intake and medications to control blood sugar levels.