How much?
For most people, one to two portions a day spread out is reasonable. One portion is about one small to medium fruit, or about one cup of cut fruit.
Better everyday choices
Guava, apple, pear, orange, mosambi (whole), papaya, jamun, berries, pomegranate and watermelon in a modest portion.
Fruits to keep to small portions
Mango, banana, chikoo, grapes, custard apple and jackfruit are sweeter. They are not forbidden, but keep to a small serving, such as a few slices of mango rather than a whole one.
Tips
- Eat fruit whole rather than as juice; juice removes the fibre and raises sugar quickly
- Have fruit as a snack between meals rather than straight after a large meal
- Pair it with a few nuts or some curd
- Dried fruits such as dates and raisins are concentrated in sugar, so a few pieces count as a full portion
What about fruit juice and smoothies?
Even fresh juice with no added sugar raises blood sugar quickly. It is better avoided, except when treating a low sugar.
This guide is general information and is not a substitute for a consultation. If you have kidney disease, are pregnant or take insulin, ask your doctor or dietitian before changing your diet.