Page 52 - Diabetes

SUPERMARKET
SMARTS

By Lea Ann Holzmeister, RD, CDE

ruit is a fabulous food. It’s nutrient rich, it’s convenient persimmon and mango) and at least one vitamin-C-rich fruit
and it can be relatively inexpensive. Fresh fruit is portable, (pineapple, plums, blueberries, honeydew melon, mango,
Fand if it is whole, usually requires no refrigeration. Most tangerine, raspberries, grapefruit, blackberries, apricots,
fruit is naturally low in fat, sodium and calories and a source strawberries, oranges, kiwifruit and watermelon) every day.
of many essential nutrients such as potassium, vitamins A and Fruits are also good sources of potassium, a mineral that
C, folate and dietary fiber. The United States Department may help prevent high blood pressure, which is vital for
of Agriculture (USDA) recommends adults consume two people who are taking the kind of diuretics that increase
to four servings of fruit per day, mostly whole fruit. potassium losses. Potassium-rich fruits include kiwi, papaya,
Research suggests fruit may help reduce the risk of dia- cantaloupe, apricots, peaches, honeydew melon, bananas
betes, obesity, stroke, heart disease and cancer. Diets rich and pomegranate.
in foods containing fiber (like most fruits) may reduce the To derive the best nutritional value from fruit, make
risk of heart disease, obesity and Type 2 diabetes, and eating most of your fruit choices whole or cut-up fruit rather than
fruits rich in potassium may lower blood pressure. Research juice. To help you eat more fruit, keep a bowl of whole fruit
also shows that because fruits are lower in calories per cup on the counter or in the refrigerator. Buy fresh fruits in
than other foods, they may be useful in helping to lower season when they may be less expensive and at their peak
total calorie intake. flavor. Some fruits, like bananas and most frozen fruit, are
The main source of calories in fruit is from carbohydrate. affordable year round.
Carbohydrate and calorie content in fruit will vary according For fresh fruits, buy only what you need. Even when
to serving size and type of fruit. A typical serving of fruit is properly stored, produce is perishable. The freshest produce
one small to medium-sized fresh fruit, half cup of canned contains the most nutrients. If you plan to eat the produce
or quarter cup of dried fruit. The calories and carbohydrate that day, buy the fruit ripe. Otherwise, look for produce that
from fruit can add up quickly. needs a little ripening. Proper storage and handling of fresh
However, some fruits are naturally lower in calories and fruits enhances flavor and keeps nutrient loss to a minimum.
carbohydrate than the typical fruit. For example, two fresh Canned fruits offer a nonperishable supply of fruit to
kumquats contain 26 calories and 6 grams of carbohydrate. keep on your kitchen shelves, especially when fresh fruit is
In contrast, one cup of grapes contains 104 calories and 27 not in season. Check canned fruit labels for descriptions like
grams of carbohydrate. “packed in its own juices,” “packed in fruit juice,” “unsweet-
The fiber content of fruits varies, with certain berries such ened,” “in light syrup” or “in heavy syrup.” Fruits packed
as blackberries and raspberries containing 8 grams of fiber in juices have less sugar and calories than fruits packed in
per one-cup serving. Other fruits such as grapes, grapefruit syrup. Compare the Nutrition Facts label for carbohydrate
and cantaloupe contain only 1 to 2 grams of fiber per serving. content. Read label ingredient panels to determine when
The edible peels of fruits such as apples, pears and peaches sweeteners have been added. Canned fruit packed in syrup
provide a good source of insoluble fiber, the type that can will contain higher amounts of carbohydrate per serving
help prevent constipation. And many fruits such as apples than fruit packed in fruit juice or its own juices.
and oranges contain soluble fiber, which has been shown Frozen fruits are convenient and less perishable than
to lower blood cholesterol levels. fresh fruit, since freezing retards bacterial growth. Frozen
All fruit is good fruit, but some fruits are higher in vita- fruits are sold both in sweetened and unsweetened varieties.
mins and minerals than others. Antioxidant vitamins such Frozen fruits with added sweetener are most often packed
as vitamin A, beta carotene and vitamin C may help prevent with dry sugar or syrup. Select unsweetened frozen fruit to
cancer and the effects of aging by neutralizing free radicals, avoid added calories and carbohydrate. Fruit is nature’s
unstable oxygen molecules that can damage cells. “superstar” dessert. Including two to four servings of a variety
For adequate intake of essential vitamins, include at least of fruit each day will ensure intake of essential nutrients. For
one vitamin-A-rich fruit (guava, watermelon, grapefruit, people with diabetes, it is important to weigh or measure Shutterstock/ YARUNIV Studio
papaya, cantaloupe, apricots, dried peaches, tangerines, fruit portions to help keep blood glucose under control. †

50 March/April 2018