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Fruits, Dairy and Vegetables for Diabetes

Carbohydrates 101 – Fruits, Dairy & Non-Starchy Vegetables

When you're trying to eat well with diabetes, carbohydrates play a big part. Empty carbs with little or no fiber can make your blood sugar soar. Keeping track of the carbs you eat is important for balancing your blood sugar. Fruit is a great source of vitamins, minerals and fiber. But the natural sugar in fruit makes it a carbohydrate too.

« Carbohydrates 101 – Other Carbohydrates | Carbohydrates 101: Lean Protein & Fats »

Fruit = One Car Choice

4 ounces 100% fruit juice ½ large banana
1 small apple (4 ounces) ½ cup canned apricots
4 fresh apricots ½ cup fruit cocktail
¾ cup blackberries 17 grapes
¾ cup blueberries ¾ cup mandarin oranges
½ Large grapefruit 3 dates
1 ¼ cup whole strawberries 1 kiwi


Sometimes the carb counts of dairy products surprise people. Milk has a lot of lactose (milk sugar), while cream looks like it's lower than it is due to the serving size on the container. A tablespoon of cream has a little less than half a gram of carbohydrate, and is labeled as having zero carbs - BUT there are 16 tablespoons in a cup, so the whole cup has about 6½ grams of carbohydrate.

Dairy/Milk = One Carb Choice

  • 1 cup milk
  • 1/3 cup dry milk
  • ½ cup evaporated milk
  • 6 ounces yogurt

Generally, non-starchy vegetables have about 5 grams of carbohydrate in ½ cup cooked or 1 cup raw. Most of the carbohydrate is fiber so unless you eat more than 1 cup of cooked or 2 cups of raw at a time, you may not need to count the carbohydrates from the non-starchy vegetables.

Non-Starchy Veggies = 1/3 carb choice
1 serving = 5 grams of carbohydrates
½ cup cooked - 1 cup raw

  • Artichokes
  • Green Beans
  • Beets
  • Broccoli
  • Cucumber
  • Kale
  • Leeks
  • Peppers
  • Zucchini

Diabetes Clinical Trials

Aventiv Research in Columbus, Ohio is currently conducting a wide array of clinical studies targeted towards certain conditions. You may be eligible to participate in one of our diabetes clinical trials and contribute to the development and approval of a new drug or treatment. As a participant, there is no cost to you at any point during the study. Browse our clinical trials being conducted now to find the study best suited for you.

Aventiv Research performs diabetes clinical trials to evaluate investigational medications from pharmaceutical companies on diabetic subjects under FDA-approved study protocols. If you or someone you know is interested in participating in a diabetes study, fill out the diabetes study form or call us to learn more about this great opportunity to be involved in diabetes research.

Diabetes Resources:

We are always looking for ways provide diabetes information to those who need it most. Bellow you will find diabetes resources to help you answer some of the question you may have about diabetes.

Volunteer for a Clinical Trial