Exchange List Fruits and Sugars for Diabetes

I recommend Splenda, and colorful vegetables such as blueberries. Avoid table sugar, fruit juices and dried fruits.

Sugars

Sugars are included within the total carbohydrate count in the exchange lists. Sugars should not exceed 10% of daily carbohydrates.
1. Don't use Table sugar.

2. Use artificial sugars that have no calories such as saccharin or aspartame (Nutrasweet), sucralose (Splenda) . Nutrasweet has lately come under scrutiny for its safety.
2. Avoid honey, Jaggery (Gur), brown sugar, corn sweeteners, corn syrup, fructose, fruit juice concentrate, glucose, invert sugar, lactose, maltose, molasses, raw sugar,
3. Avoid regular colas and carbonated beverages. One twelve ounce can of regular soda has 3 Tablespoons of sugar.

Fruits

You can look up here or other places on the internet to know a serving size of fruits. The easiest way to remember is one serving equal as follow:
Fresh fruits edible portion sliced: 1 cup
Canned fruit: ½ Cup
Dried fruit: 2 Tablespoons
Fruit juice: ½ Cup
Avoid Fruit juices as they contain little or no fiber. Avoid dried fruits as they are more concentrated in sugar.

Fresh /Canned fruits
Amla ( Gooseberry): 15
Apple (raw, 2" diameter): 1
Applesauce (unsweetened): ½ Cup
Apricot (medium, raw): 4
Avocado (medium): 2
Banana (9" long): ½
Blackberries (raw): ¾ Cup
Blueberries (raw): ¾ Cup
Cantaloupe (5" diameter): 1/3rd
Cantaloupe (cubes): 1 Cup
Cherries (large, raw): 12
Cherries (canned): ½ Cup
Chikoo (small): 1
Dates (Fresh): 3
Figs (2", raw): 2
Grapefruit (medium): ½
Grapefruit (segments): ¾ Cup
Grapes (small): 15
Guava (medium): 1
Honeydew (medium): 1/8th
Honeydew (cubes): 1 Cup
Jackfuit (medium): 3
Jambu/Jamun: 12-15
Kiwi (large): 1
Mandarin oranges: ¾ Cup
Mango (small): ½
Nectarine (1.5" diameter): 1
Orange (2.5" diameter): 1
Papaya: 1 Cup
Peach (2.75" diameter): ¾ Cup
Peaches (canned): ½ Cup
Pear: 1 Small
Pears (canned): ½ Cup
Persimmon (medium, native): 2
Pineapple (raw): ¾ Cup
Pineapple (canned): 1/3rd Cup
Plum (raw, 2" diameter): 2
Pomegranate: ½
Raspberries (raw): 1 Cup
Seetaphal (medium): ½
Strawberries (raw, whole): 1¼ Cup
Tangerine (2.5" diameter): 2
Watermelon (cubes): 1¼ Cup

Dried fruits
Apples: 4 rings
Apricots: 7 Halves
Dates 2½ Medium
Figs: 1½
Prunes: 3 medium
Raisins: 2 Tablespoons

Fruit Juices
½ Cup of Apple Juice/Cider, Grapefruits juice, Orange Juice, Pineapple juice
1/3rd cup of Cranberry juice, Grape juice, Prune juice

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