Q: I have recently been diagnosed with prediabetes. Should I stop eating sugary fruits?
A: Richard Siegel, MD, co-director of the Diabetes and Lipid Center at Tufts Medical Center, answers: “Whole fruits contain natural sugars, along with fiber (as well as vitamins, minerals, and phytochemicals that support good health). The fiber slows the absorption of the sugars, so they enter the bloodstream more slowly and are unlikely to spike blood sugar levels. Additionally, about half the sugar in fruits is in the form of fructose, which has less effect on blood sugar than other types of carbohydrates. These two factors (fiber and fructose) are the reason fruits generally have a low glycemic index (a measure of how quickly an individual carbohydrate-containing food affects blood sugar level). Riper fruit without a peel may have a higher glycemic index, but even this should not be a major issue in my opinion.
“If one has been diagnosed with prediabetes, it’s much more important to cut down on intake of simple carbohydrates like sugar. This means eating less of foods like candy, cookies, cakes and other baked goods, table sugar, honey, and syrup. Eliminating sugar-sweetened beverages, (including soft drinks/sodas, energy and sports drinks, lemonade, punch, sweet teas, and sweetened coffee drinks and smoothies) is a good way to cut sugars without cutting out important nutrients. It may be wise to limit intake of alcoholic beverages and fruit juices as well. It can also be helpful to substitute whole grains and whole grain products for refined snack foods, crackers, and white bread.
“Fruits (and vegetables) are an important part of a health promoting dietary pattern. I would suggest patients spread their fruit over the day rather than eating several servings all at once, but, other than that, I have no problem with any fruits for people with prediabetes.”