Fruit and diabetes: A delicious guide for safe enjoyment

With a little practice and an open mind, fruit and diabetes can absolutely go together. Although people living with diabetes need to be a little more thoughtful about their food choices, it's still possible to enjoy nature's sweet treats.

Lately, one of my favorite snacks has been a handful of frozen grapes — something about the temperature and texture really excites my taste buds. I've learned the right number for me to eat, and I've gotten good at savoring the overall experience.

As with most things in nutrition, balance is key here. Because while fruit has carbohydrates, it also has important vitamins and nutrients your body needs. Here's what to know about eating fruit and effectively managing diabetes.

Lower-carb options to consider

If you're craving a sweet piece of fruit but nervous about your blood sugar, reach for something with high water content. Typically, these types of fruit will have lower sugar and carbohydrates. Here are a few examples:

• Watermelon, 11.5 carbs per 1 cup diced
• Strawberries, 12.7 carbs per 1 cup sliced
• Cantaloupe, 12.7 carbs per 1 cup diced

Another option for keeping the carbohydrates on the low end is to pair fruit with something else, like a bowl of unsweetened Greek yogurt or a low-carb English muffin. Eating foods with a low glycemic index alongside fruits can help slow down a fruit-induced blood sugar spike.

Keep an eye on ripeness

Did you know a fruit's ripeness can significantly impact your blood sugar? I learned this the hard way shortly after my type 1 diabetes (t1d) diagnosis. I ate what I thought was a "standard" banana, but my blood sugar started rising rapidly shortly after.

After calling my pediatric nutritionist, I learned that overripe bananas have a much different carbohydrate count than green bananas or just-ripe bananas. The same can apply to other fruits, so try your best to eat them when they're ripe — but not too ripe.

Moderate portion size

One of the most difficult things about incorporating raw fruits and veggies into your diet is portion size. Unless you carry a food scale around at all times, it can be difficult to measure 100 grams of pear or identify the precise specimen of "one medium apple" from a bushel.

Accordingly, I tend to stick with fruits that I have experience dosing insulin for. For instance, I always buy the same type of grapes and measure my "handful" using a specific cup. It may take some trial and error, so if you're experimenting with a new fruit, it's wise to eat it in moderation and test your blood sugar frequently afterward.

Don't forget about timing

Instead of shying away from eating fruit due to the carbohydrates and challenging portion sizes, consider using timing to your advantage. It's true — fruits can be strategically used to complement your diabetes management!

For instance, I like to eat a piece of fruit before heading out on a run just to bump up my energy and prepare my blood sugar for the increased activity. Fruit could also be used as a way to recover from low blood sugar (and it's probably a healthier option than those ice cream bars in the freezer).

In general, take things slow. Fruit and diabetes can be an intimidating and frustrating combination, so give yourself time to learn how your body and blood sugar react to different fruits. We eat to live, so we might as well be thoughtful about it — and enjoy it while we're at it!

To learn more about carbohydrates and diabetes, check out this article on carb counting.