Fruits (1 piece)

Choose smaller portions of fruit and spread them across the day instead of eating a large bowl at once.

Favor whole, intact fruit such as berries, apples, pears, oranges, or cherries; avoid juice, smoothies, dried fruit, and fruit purée.

Eat fruit with protein and fat, such as plain Greek yogurt, cottage cheese, eggs, or a small handful of nuts or seeds.

Have fruit after or alongside a balanced meal containing non-starchy vegetables, protein, and healthy fats rather than on an empty stomach.

Keep the peel and edible seeds when possible, and choose less-ripe fruit over very ripe fruit to increase fiber and slow absorption.

Check your glucose before eating and again afterward to identify your personal triggers; discuss repeated large spikes with your clinician or diabetes educator.