Mangoes, bananas, watermelons and grapes at the fruit stall tempt everyone, but people with diabetes are left in two minds. Many believe eating fruit will make their blood sugar shoot up.

Out of that fear, many give up fruit altogether, which is not always the right decision. So what should you do?

Fruit is an essential source of vitamins, minerals and fibre. It can benefit people with diabetes too, as long as the type of fruit, the amount and the time of eating are right.

No. Fruits do not all contain the same amount of carbohydrate. Some have relatively more natural sugar, while others have more fibre and so raise blood sugar more slowly. The American Diabetes Association says a fruit's glycaemic index and fibre content matter here.

Apples, guavas, pears, oranges, malta, papaya, pomegranate and berries such as strawberries are high in fibre and raise blood sugar relatively slowly.

Mango, banana, jackfruit, grapes and lychee are higher in natural sugar. They are not completely forbidden, but the rule should be small amounts and not regularly. According to the World Health Organization, excess sugar from any source can raise blood sugar.

Fruit juice has almost no fibre but keeps all the sugar, so blood sugar rises quickly. Whole fruit is therefore the better option for people with diabetes.

Eating fruit in the middle of the day or as a light snack, rather than on an empty stomach, reduces sudden swings in blood sugar. Watching the amount is most important: one kind of fruit per sitting is enough.

All in all, fruit is not the enemy for people with diabetes. The right fruit, the right amount and the right time: follow these three and fruit can be part of the diet.

Sources cited: American Diabetes Association, World Health Organization, Mayo Clinic.

Source: Jagonews24. First published in Bengali on The Agro News.