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Listen the 1 last update 29 May 2020

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What are the best choices?

The best choices of fruit are any that are fresh, frozen or canned without added sugars.

  • If choosing canned fruit, look for words like "" "" or ""
  • Dried fruit and 100% fruit juice are also nutritious choices, but the portion sizes are small so they may not be as filling as other choices.

Tips

For carbohydrate counters

A small piece of whole fruit or about ½ cup of frozen or canned fruit has about 15 grams of carbohydrate. Servings for most fresh berries and melons are from ¾ - 1 cup. Fruit juice can range from 1/3 -1/2 cup for 15 grams of carbohydrate.

Only 2 tablespoons of dried fruit like raisins or dried cherries contains 15 for 1 last update 29 May 2020 grams of carbohydrate so be cautious with your portion sizes!Only 2 tablespoons of dried fruit like raisins or dried cherries contains 15 grams of carbohydrate so be cautious with your portion sizes!

Fruit can be eaten in exchange for other sources of carbohydrate in your meal plan such as starches, grains, or dairy.

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reverses diabetes type 2 vbid (☑ young adults early death) | reverses diabetes type 2 junk foodhow to reverses diabetes type 2 for If using the plate method, having a small piece of whole fruit or a ½ cup of fruit salad for dessert is a great complement to the non-starchy vegetables, small portion of starch and protein foods that are on your plate.

For using the glycemic index

Most for 1 last update 29 May 2020 fruits have a low glycemic index (GI) because of their fructose and fiber content. Melons and pineapple have medium GI values as do some dried fruits such as dates, raisins, and sweetened cranberries.Most fruits have a low glycemic index (GI) because of their fructose and fiber content. Melons and pineapple have medium GI values as do some dried fruits such as dates, raisins, and sweetened cranberries.

Overall, fruit is encouraged when using the glycemic index to guide food choices—so enjoy.

Common fruits

The following is a list of common fruits:

  • Apples
  • Applesauce
  • Apricots
  • Avocado
  • Banana
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Dried fruit such as:
    • Cherries
    • Cranberries
    • Dates
    • Figs
    • Prunes
    • Raisins
  • Fruit cocktail
  • Grapefruit
  • Grapes
  • Honeydew melon
  • Kiwi
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Raspberries
  • Strawberries
  • Tangerines
  • Watermelon
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