Fruit and Diabetes: Quiz

When it comes to diet and managing diabetes, fruit is often a hot topic. Many people wonder which fruits are best for those living with the condition. The truth is that there isn’t a one-size-fits-all answer. Fruit is beneficial for overall health, and some options are better than others, such as low-glycemic fruits (those that are lower on the glycemic index, or GI, a scale that ranks a carbohydrate-containing item by how much it raises blood glucose after it is consumed). Foods with a high GI tend to increase blood glucose higher and faster than foods with a low GI.

How much do you know about the benefits of fruits? Take this quiz to find out! (Before changing your diet, consult with your health care provider to find out what is safe for you.)

1. True/False: Including more whole fruits in your diet is associated with a lower risk of type 2 diabetes.

True
False

2. What is the best form in which to consume fruit?

A. Canned.
B. Fresh.
C. Dried.
D. Juice.

3. Which glycemic index range does most fruit belong to?

A. High-glycemic index.
B. Medium-glycemic index.
C. Low-glycemic index.
D. None of the above.

4. Fruit has which of the following health benefits (more than one answer may be correct)?

A. It can help regulate glucose levels.
B. It can promote feelings of fullness.
C. It improves sense of smell.
D. It provides vitamins and minerals.

5. If you have diabetes, you should eat fruits that are “less sweet.”

True
False

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1. True. According to a study published in the journal BMJ, which examined the results from three prospective longitudinal cohort studies (studies that followed groups of similar people over a period of time) about fruit consumption and risk of type 2 diabetes, a greater consumption of specific whole fruits — especially apples, blueberries, and grapes — was strongly associated with a lower risk of type 2 diabetes. The results of the research support consumption of whole fruits as a method to help with type 2 prevention.

2. B. Whenever possible, it is best to choose fruit in its whole, fresh form. Fruits that have been canned, dried, processed (e.g., applesauce), and sometimes frozen often have sugars and a variety of other ingredients added. Fruit juice contains the sugar of fruit but without the beneficial fiber and can cause blood glucose levels to rise quickly (this is why fruit juice is recommended as a treatment for low blood glucose).

3. C. According to the American Diabetes Association (ADA), most fruits have a low-glycemic index due to their fiber and fructose content. The association says fruit is encouraged for people with diabetes when using the glycemic index to guide food choices.

4. A, B, D. Many fruits are high in fiber, and soluble fiber can help slow the absorption of glucose from the digestive tract into the bloodstream, helping manage blood glucose levels. The high fiber and water content of fruit also makes it a filling choice. Additionally, fruits are high in a variety of important vitamins and minerals, including vitamin C, folate, and potassium (depending on the fruit).

5. False. According to the Mayo Clinic, it is a common myth that people with diabetes should avoid certain foods because they’re “too sweet.” While it’s true that some fruits contain more sugar than others, that doesn’t necessarily mean they should be avoided if you have diabetes. The total amount of carbohydrates in a food will affect your blood sugar levels more than the “source” of the carbohydrate. Ensure your serving of fruit only contains 15 grams of carbohydrate. If you choose a low-carbohydrate fruit, then you can consume a larger portion.

The Mayo Clinic notes that the following fruit servings contain approximately 15 grams of carbohydrate: