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0:00 introduction
1:28 can diabetic eat fruits ?
2:04 importance of fibre
4:01 how much fruit can be eaten in a day
4:35 when to eat fruits
5:58 mistakes to avoid while eating fruit
10:52 Dry fruits and Diabetes
13:14 which fruits can be eaten
13:35 what is Glycemic Index

Fruit are loaded with vitamins and minerals, as well as fiber a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing diabetes,
Fiber helps in feelings of fullness and curbing cravings and overeating, weight maintenance, increase your insulin sensitivity , sugar management, better bowel movements and helps in Cancer protection
Daily 2 to 3 servings per day can be eaten as mid morning snack, bed time snack, pre workout snack.
Consume fruit in its whole form
Avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. maintain Fruit diary. Frozen fruit can be eaten as popsicle for dessert
If you combine fruit with a fat or protein, it will help you feel fuller and help with that portion control,
Watch your portion sizes, especially with dried fruit.
Choose fresh or frozen fruit when you can. Processed fruits like applesauce and canned fruit in syrup or juice often have more carbs and can raise your blood sugar higher than fresh fruits.
When you eat dried or processed fruit, check the label. Many have added sugar, and
Go easy on the fruit juice. It’s high in carbs: Eight ounces of apple juice has 29 grams of carbs. And it doesn’t have fiber to slow digestion and prevent blood sugar spikes like whole fruit does.
Research even links drinking lots of fruit juice with a higher risk of type 2 diabetes.
Spread your fruit out over the day. Instead of two servings for breakfast, have one at breakfast and another at lunch or as a snack.
Drying fruit concentrates all of the yummy fruit flavour into one smaller bite, but it also concentrates many of the sugars. Even a small amount of dried fruit can put you over the edge.
Read dried fruit labels; many of them pack on the added sugars. Some are even sweetened, making the sugar problem worse. If you must have dried fruit, keep the quantities small.
Juices and smoothies can be tricky.
Many store-bought juices — orange, apple, even green juices — sneakily add extra sugars, so you'll want to avoid those, too. Even juices or smoothies you make at home can require a lot of fruit for one glass (a small juice can often have two to three oranges), so it isn't always the best option for people with diabetes. If you want to have a smoothie, try adding in mostly vegetables and something like a half of a banana for sweetness
Even 100% fruit juices can cause blood sugar spikes. The body doesn't have to work much to break down juice's sugar, thanks to the removal of nearly all the fiber. Juice, therefore, is metabolized quickly and raises blood sugar within minutes.
Juice can also deliver lots of calories without making you feel full. This can work against weight loss efforts and can even promote weight gain.
If you drink fruit juice, try mixing it with water to reduce the amount you're drinking. You could also try making your own juice from whole fruits and vegetables.
swap fruit juice entirely for whole fruit, either fresh or frozen. Do this wherever you can to reap the big benefits of fiber and nutrients.
Certain fruits may cause your blood sugar to rise at a quicker pace than others, depending on their fiber and fructose content. However, everyone responds to food differently, so it's tricky to measure blood sugar responses. While one person may be able to eat bananas without any issue, another may find that bananas cause their blood sugar to jump.
Fruits that are red, purple, or blue are usually high in antioxidants. Antioxidants help prevent inflammation in the body.
when choosing fruit, try to stick with one fruit serving per meal or snack.
seasonal fruits better than non seasonal

The glycemic index (GI) is a measurement of how much certain foods will affect your blood sugar. The numbers can vary based on how fruit is prepared, but the index can be helpful when meal planning with diabetes.
The riper a fruit is, the higher its glycemic index. This means that ripe fruit will raise your blood sugar more than a food with a low glycemic index.
Berries for a Refreshing Treat and Disease-Fighting Antioxidants
One caveat: no fruit is "the worst." All fruit delivers fiber and nutrients. bananas, pineapples and mangoes get a bad rap for their higher sugar content compared to berries.
glycemic index of 56 and above is considered high. Some examples of high-GI foods include: Pineapple Banana Watermelon, Mango,Grapes

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