Canned fruits can be a nutritious addition to a diet suitable for diabetes.
As with all fruits, canned fruits can increase blood sugar and must be appreciated in moderation.
Look for canned fruit packed in water or its own juice and associate it with a source of protein or healthy fats to minimize the effect on blood sugar.
Many people with diabetes think they should avoid fruit due to its sugar content. Yes, fruits are a source of carbohydrates and contains natural sugar, but it is also very nutritious. In fact, the American Diabetes Association recommends that people with diabetes and prediabetes include fruit as part of a healthy food model.
As with all types of fruits, canned fruits are a source of fiber, vitamins, minerals, antioxidants and other plant compounds that contribute to overall health. Canned fruits are also practical, affordable, portable and versatile, making it a more accessible way to stimulate your fruit consumption.
That said, some canned fruits are better than others, especially to manage blood sugar. Dietitists and certified diabetes educators explain everything you need to know about preserves, including its effect on blood sugar, health benefits and advice to take advantage of it.
How canned fruits can have an impact on blood sugar
Carbohydrates affect your blood sugar more than other nutrients. During digestion, carbohydrates are broken down into glucose – a simple shape of sugar – and enter the blood circulation. In people without diabetes, the body reacts by reacting insulin, a hormone responsible for moving blood sugar and in cells, where it is used for energy or stored. However, if you suffer from diabetes, it is more difficult for your body to effectively reduce blood sugar, either because your body does not produce enough insulin or because your cells do not react well to insulin.
“All types of fruit, canned or fresh, are naturally rich in sugar (fructose) which can increase blood sugar,” explains Audrey Koltun, RDN, a specialist certified in specialized pediatric care and education. In addition to natural sugars, some preserved fruits contain sugars added in the form of sweet fruit juice or syrups. Due to their higher added sugar and their total carbohydrate content, these fruits can cause larger points in blood sugar.
Advantages of eating canned fruit
Eating canned fruit offers several of the same advantages as eating fresh or frozen varieties. That said, this basic food guard offers some unique bonuses.
They are collected at maximum maturity
The canned fruits are harvested at their peak and generally canned on the same day, which allows them to maintain maximum nutrition. Like Caroline Thomason, RD, CDCES, a dietitian educator and diabetes in Washington, DC, the fruits are the most nutritious when they are fully ripe and picked up at maximum maturity.
Although canned can increase or decrease the antioxidant content and certain nutrients, research shows that canned fruits are comparable nutritionally at fresh.
They contain fibers
Canned fruits are a practical source of fiber. For example, a portion with 1 cup of pear or canned pears in their juice provides 4 or 3 grams of fiber respectively. It also helps to fight insulin resistance and can help weight loss by increasing feelings of fullness.
It is recommended that adults target 22 to 34 grams of fiber per day, depending on age and sex. However, some research suggests that most Americans only consume half of the recommended amount. Although it is important to enjoy a variety of fiber -rich foods, such as beans, whole grains and vegetables, canned fruit can help you get closer to your fiber daily goals.
They are a great way to increase fruit consumption
Another advantage of canned fruit? This can facilitate the strike of your daily fruit goal. The 2020-2025 food directives for Americans recommend eating 1½ to 2 cups of fruit each day. However, not everyone can afford or have access to fresh fruit. In addition, fresh fruit often requires a cut or a coat, which can be more delicate for the elderly or those who have nervous lesions in their hands.
“(Canned fruit) are more affordable and practical, especially when certain fruits are out of season,” explains Thomason. “Because of its long shelf life, it is always ready to use without concern for deterioration,” she adds.
Tips to enjoy canned fruit
Opt for fruits in water or natural juice: When you buy canned fruit, look for varieties wrapped in water or their own juice rather than heavy syrup. Additional syrup is added to added sugar, which can cause blood sugar peaks. Although it is preferable to reveal the nutritional facts, products with descriptions like “packed in your own juice”, “not sweet” or “no added sugar” are generally safe bets. If you can only find canned fruit packed in “light” syrup, Thomason recommends rinse it with water to reduce part of the sugar added.
Pay attention to the portions: Certain canned fruits are available in monomous packs, while others are presented in cans or pots with multiple portion. Because fruits increase blood sugar, it is important to keep an eye on the size of the portions. “(The) standard portion for canned fruits is ½ cup,” explains Koltun. If there are several portions per container, it is a good idea to place a portion in a bowl, rather than eating the fruit directly from the box. “Canned fruits are easy to eat, so respect a standard portion and associate it with a blood sugar balancing food,” explains Thomason.
Combine fruits with healthy proteins and fats: Thomason recommends eating canned fruit alongside healthy fats or lean protein, such as cottage cheese, nuts or chicken, to minimize blood sugar peaks. Because fats and proteins are digested more slowly, associating them with carbohydrates helps slow the absorption of sugar in the bloodstream.
The bottom line
Canned fruits can be an excellent addition to a healthy diet model, even if you suffer from diabetes. It is affordable, stable, practical and very versatile. For better management of blood sugar, read the nutritional facts and search for products without added sugars. The combination of canned fruits with healthy fats and lean proteins can also help minimize the peak of blood sugar. For example, try to use canned fruit as a garnish for oat flour, cottage cheese or salads filled with protein.
Especially if you take medication to help manage blood sugar, like insulin, it’s a good idea to speak with your health care provider to understand how preserved fruits could integrate into your diet adapted to diabetes.
