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Malaysian fruit guide for people with diabetes: How many can you eat

For those with diabetes, one of the most common questions is whether they can safely consume fruits as part of their diet. While fruits are often considered as healthy food, they do contain natural sugars that affect blood sugar. Some are concerned about the fruits being too sweet and avoid them. 

In Diet Ideas, our mantra is “eat everything and be healthy”. If you want to eat durian, why not? However, it is crucial to understand the portion and how much fruit can be safely incorporated into a diabetic-friendly diet. The infographic below show 1 portion of each Malaysian fruit, which is around 15 g of carbohydrates. You can use it as a reference when choosing what to eat. 

 

Here’s the table of fruit portion in case you are unable to load the infographics.

Fruit

Portion (and weight)

Carbohydrate (CHO) content (g)

Pisang berangan

1 medium (60 g)

14.6

Pisang mas

2 small (76 g)

17

Mango

¾ medium (111.5 g)

15.7

Durian

5 seeds (41.7 g)

11.63

Starfruit

3 small (339 g)

15.3

Nangka 

5 seeds (56.1 g)

13.8

Rambutan

6 fruits (102 g)

14.1

Watermelon

2 small slices (266 g)

16

Papaya

1 ¼ slices (200 g)

14.1

Lychee

5 fruits (76.8 g)

13.1

Jambu air

9 small (454 g)

14

Mangosteen

8 small (255 g)

14.3

Guava

¼ medium (150 g)

15

Cempedak

4 seeds (60 g)

15.4

Coconut water

1 cup (250 ml)

14

Coconut flesh

1 cup (170 g)

8.8

Passion fruit

3 medium (105 g)

12.8

Pomelo

6 pieces (234 g)

14.7

Pineapple

1 slice (130 g)

13.8

Langsat

20 fruits (182 g)

15

Longan

18 fruits (93.4 g)

14.9

Ciku

1 ½ medium (80.6 g)

14.8

Dragonfruit (white)

¼ medium (123 g)

13

Dragonfruit (red)

¼ medium (203g)

22.2

The information provided is intended to serve as a general reference and starting point for people with diabetes who are looking to incorporate fruits into their daily diet. However, it is essential to note that every person with diabetes is unique, and your dietary needs may vary based on your specific condition. 

Therefore, it is crucial for people with diabetes to consult with a healthcare provider and dietitian if something is uncertain.

BONUS!

Carbohydrate content in other fruits. 

Fruit

Portion (and weight)

Carbohydrate (CHO) content (g)

Apple, green

1 medium (102 g)

9.3

Apple, red

1 medium (112 g)

14.7

Kiwi, green

2 fruits (170 g)

14.1

Kiwi, gold

2 fruits (170g)

18

Berries

1 cup (150 g)

13.8

Grapes

1 cup (100 g)

13.7

Orange

2 small (154 g)

16

Persimmon

½ big (77.1 g)

14.8

Honeydew

2 slices (330 g)

14.3

Peach

1 ½ medium (249 g)

16

Pear, yellow

1 medium (157 g)

12

Date, dried

2 fruits (21 g)

14.9

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