Eat Fruits and Veggies Without Raising Glucose

Q: Why do you give so many recipes with fruits and vegetables? I can't eat them because they raise my blood glucose.

A: Before you give up on these valuable sources of nutrients, carefully examine your meals and the portions you eat.

The Dietary Guidelines for Americans recommend that everyone, including people with diabetes, eat five or more servings of fruits and vegetables per day. Fruits and vegetables are excellent parts of a healthful eating plan. They provide low-calorie sources of vitamins, minerals, and fiber, and they're relatively low in calories.

  • One serving (1/2 cup cooked) of a nonstarchy vegetable has 5 grams of carbohydrates and 25 calories.

  • One serving of starchy vegetables (1/2 cup cooked) contains about 15 grams of carbohydrates and 80 calories

  • One serving (1 small piece or 1/2 large piece) of fruit has 15 grams of carbohydrates and 60 calories.

If your blood glucose is rising after you eat fruits or vegetables, check your portion sizes, especially for your fruit choices.

Madhu Gadia, M.S., R.D., is a certified diabetes educator.