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How much fruit is too much and
what kind is the best to eat to keep sugar under control?

Fresh, frozen, and dried fruits contain about 2 grams of fiber per serving; fruit juices add very little dietary fiber.
Whole fruit is more filling than fruit juice,
so it may be a better choice for those who are trying to lose weight.

Use fresh fruits or fruits frozen without added sugar.
Choose fruit exchanges from the following list.
Each item is one exchange and contains about 60 calories.

FRESH, FROZEN, AND UNSWEETENED CANNED FRUIT

- Apple (raw, 2" diameter) - 1/2 Cup
- Applesauce (unsweetened) - 1/2 Cup
- Apricot (medium, raw) - 4 apricots halves
- Apricot (canned)- 4 apricots halves
- Banana (9" long)- 1/2 banana
- Blackberries (raw)- 3/4 Cup
- Blueberries (raw)- 3/4 Cup
- Cantaloupe (5" diameter)- 1/3 melon
- Cantaloupe (cubes)- 1 Cup
- Cherries (large, raw)- 12 cherries
- Cherries (canned)-1/2 Cup
- Figs (2", raw)- 2 figs
- Fruit cocktail (canned)- 1/2 Cup
- Grapefruit (medium)- 1/2 grapefruit
- Grapefruit (segments)- 3/4 Cup
- Grapes (small)- 15 grapes
- Honeydew (medium)- 1/8 melon
- Honeydew (cubes)- 1 Cup
- Kiwi (large)- 1 kiwi
- Mandarin oranges- 3/4 Cup
- Mango (small)- 1/2 mango
- Nectarine (1.5" diameter)- 1 nectarine
- Orange (2.5" diameter)- 1 orange
- Papaya- 1 Cup
- Peach (2.75" diameter)- 1 peach or 3/4 Cup
- Peaches (canned)- 2 halves or 1/2 Cup
- Pear- 1/2 large or 1 small
- Pears (canned)- 2 halves or 1/2 Cup
- Persimmon (medium, native)- 2 persimmons
- Pineapple (raw)- 3/4 Cup
- Pineapple (canned)- 1/3 Cup
- Plum (raw, 2" diameter)- 2 plums
- Pomegranate- 1/2 pomegranate
- Raspberries (raw)- 1 Cup
- Strawberries (raw, whole)- 1 -1/4 Cup
- Tangerine (2.5" diameter)- 2 tangerines
- Watermelon (cubes)- 1-1/4 Cup

Source:
Ruth E. Lundstrom, R.N. and Aldo A. Rossini, M.D.

 

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