Fruit and diabetes risk

Q: "My doctor recently told me I have "pre-diabetes" and am at risk for getting type 2 diabetes.  In an effort to improve my diet, I am trying to limit certain foods. But I am confused as to whether I can eat fruit or not.  What do you recommend?"

A: People with pre-diabetes are at risk for progression to diabetes- so glad to hear you are making some changes!  The good news is that a healthy diet and increased exercise, can help reduce that risk.  A diabetic diet is essentially the same as any healthy diet (varied, low in fat and calories) but requires monitoring carbohydrates, which can lead to increases in blood sugar.  Fruit is loaded with fiber, vitamins, minerals and antioxidants, so should absolutely be included in your diet! That said, fruits have varying sugar content, or carbohydrates. The easiest way to include fruit in your diet is to choose low-carb fruits.  This means you can eat more of that fruit per serving.  (Note- stay away from canned fruit in syrups and sugared dried fruits.) A recent large study in the British Medical Journal further suggests that some fruits are better than others when it comes to staving off diabetes.  In this cohort study, certain fruits- blueberries, grapes, and apples- eaten at least three times a week, were associated with a decreased likelihood of diabetes.  However, those study participants who drank fruit juice (1 serving per day or more), increased their risk. (Muraki et al. BMJ, 2013;347) So in short, whole fruit can be your friend in preventing diabetes, but try to be aware of the amount of each fruit that constitutes one serving.  Check out the list below for guidance: