Question of the Week: "Pre-Diabetes & Fruit. Is it ok?"

The following question was submitted by a reader for discussion this week, "I found out I have pre-diabetes.  I'm very confused and don't know what I should do to treat it.  My friend told me to avoid all fruits.  Could you help me with how to treat my new diagnosis and if it's ok to eat fruit? "

First, with any new diagnosis and any confusion you may have, I suggest you speak further with your doctor or a C.D.E. (Certified Diabetes Educator) to clarify all of your questions.

Those diagnosed with pre-diabetes are at higher risk to be diagnosed with Type 2 diabetes in the future however, there are things you can do to help prevent or delay that from occuring.   A healthy and balanced low fat diet that is also lower in calories is helpful.   Physical activity is also something that should be included into your daily routine.ay diabetes.

Fruit is a carbohydrate and that is probably what  causing you the confusion, however fruit is an excellent food to be including as part of your diet.  Instead of reaching for a cookie, or another unhealthy sweet snack - fruit is obviously a better choice.  Fruits are full of vitamins, minerals, fiber (which will keep you fuller, longer), and many other antioxidants and phytochemicals that have health benefits.

Since fruit is a carbohydrate, you do have to watch your portion sizes.  One serving of fruit has 15g of carbohydrate. 

Here are some sample serving sizes that all are equivalent to 15g of carbohydrate:

• 1 Small Apple
• 1 Small Orange
• 1 Small Banana (4")
• 17 Grapes

Keep in mind that dried fruits are also allowed but in much smaller portions.  Just 2 Tablespoons of raisins have 15g of carbohydrates!  This is because all of the water is taken out.  What would you rather have:    17 Grapes  or  2 Tablespoons of Raisins?    I think the grapes would be much more satisfying!
 
There is the same amount of carbohydrate in 4 oz of fruit juice as there is in a small piece of fruit (15g)!
 1 Small Apple has the same amount of carbohydrate as just 4oz of Apple Juice.
 And... the apple has more fiber and won't spike your blood sugar as fast.