The best option is to consume fresh fruits, mainly those that are rich in fiber or that can be consumed with peel such as apple, pear, mandarin and orange with bagasse, since fiber helps to reduce the speed with which the sugar is absorbed in the intestine, keeping blood glucose under control.
All fruits can be consumed by diabetics, as long as they are consumed in small amounts, so as not to stimulate the increase in blood sugar. The most suitable are those with bagasse or shell.
In general, it is recommended to consume 2 to 4 units per day, remembering that 1 medium fresh fruit contains around 15 to 20 g of carbohydrates, which is also found in 1/2 glass of juice or in 2 tablespoons of dried fruits .
It is also important to remember that juice contains more sugar than fresh fruit and less fiber, which causes blood sugar to rise faster after ingestion and does not produce the same feeling of fullness as whole fruit.
In addition to this, before exercise it is also important to eat a proper meal to prevent sugar levels from being too low. When you exercise your body works in every way, you must protect its performance before exercising.
Some fruits should be consumed in moderation by diabetics because they contain more carbohydrates or have fewer fibers, which facilitates the absorption of sugar in the intestine. The main examples are fruits in syrup (canned), watermelon, fig and tamarind. It is also important to take into account the glycemic index of fruits, since the higher it is, the higher the blood sugar will rise.
A good way to avoid the rapid increase in blood glucose is to consume fruits together with foods rich in fiber such as oatmeal flakes, flaxseed, whole wheat biscuit or as a dessert in those meals that contain salad both at lunch and dinner, including they can add to salads.