Although fruit contains sugar, it's also loaded with essential vitamins, minerals, and fiber. Learn how fruit can be part of a healthy type 2 diabetes diet.

Most people with type 2 diabetes know that they can't indulge in a daily chunk of chocolate cake for dessert or sip sugar-laden drinks. But is all sugar off limits in a type 2 diabetes diet, even the natural sugar found in fruits?

"In general, for most patients, all kinds of fruit are fine," says dietitian Nora Saul, MS, RD, a certified diabetes educator at the Joslin Diabetes Center in Boston. Fruit is a healthy snack, packed with the fiber, vitamins, and nutrients essential for good health.

But that doesn't mean that people with type 2 diabetes can eat all the fruit they want ? fruit will affect their blood sugar levels. "Every single fruit has carbohydrates," says Lorena Drago, a certified diabetes instructor and consumer adviser for the American Association of Diabetes Educators. Following a few simple guidelines will help you make the right choices.

Diabetes and Fruit: The Glycemic Index

If you have diabetes and fruit is on your preferred menu, you'll need to pay attention to its glycemic index ranking.

The glycemic index is a numerical rating assigned to carbohydrate foods and indicates how quickly a food will affect blood sugar levels. Low-glycemic-index foods raise blood sugar levels at a slower rate than higher glycemic index foods, says Saul. So low-glycemic-index foods will help you keep your blood sugar levels more stable ? the goal for everyone with diabetes.

Apples, oranges, and pears are some of the fruits with a low glycemic index and may be a good choice if you need to limit your carbohydrates on a particular day.

Diabetes and Fruit: Go for the Berries

If you're looking for the most nutritional bang for your carbohydrate buck, opt for berries, says Drago. Strawberries, blackberries, blueberries, and other berries are nutrition powerhouses in terms of nutrients.

But just because they're healthy, remember not to overdo it on the carbohydrates, as carbs will affect blood sugar levels. It's important to stay within your daily carbohydrate budget, which is specific to every individual with diabetes. When you're selecting your fruit, it's also good to go for variety.

"Different fruits provide different vitamins and minerals," says Saul. "You just have to watch the portions and not eat too much at once." If your favorite fruits have a very high glycemic index, eat them in smaller portions or include them in a meal that has an overall low glycemic index, she suggests.

A wide variety of fruits is the best choice for a type 2 diabetes diet, says Saul, but she suggests being sure to include fruits high in vitamin A and C and rich in fiber.

Diabetes and Fruit Juice

Drinking juice doesn't not provide the same nutritional benefits of the whole fruit, Saul says, so tread carefully around fruit juices.

"Most juices don't have any protein, any fiber, or any fat," Saul says. And because they're liquid, they leave the stomach very quickly. With "nothing to slow down absorption, they tend to spike blood sugar levels very quickly," she points out.

Saul explains that fruit juice isn't totally off limits, but moderation is key for any type 2 diabetes diet. If you do choose juice, "it should be small quantities, 4 ounces or less," she says. You'll get the same vitamins that you'd get from eating the whole fruit, but you will miss out on the more complete nutrition provided by whole fruit.

You don't have to skip nature's sweet treats when you have diabetes. You can, and should, enjoy fresh fruit as part of a healthy type 2 diabetes diet. Just remember that moderation rules when you're factoring in these carbs.

TELL US: What's your favorite fruit?

For more diabetes news, follow @diabetesfacts on Twitter from the editors of @EverydayHealth.

One of the easiest, least expensive ways to stay healthy is often one of the most overlooked. Avoiding the common cold, or worse the flu, can be as easy as washing your hands. Many people wash their hands, but do so ineffectively with just a quick rinse of water.

Read the entire article here: www.tricare.mil/HealthWellness/HLArticles/Archives/12_17_14_WashYourHands.

By Erin Palinski-Wade, RD, CDE, LDN, Special to Everyday Health

If you were recently diagnosed with type 2 diabetes, or even if you have had diabetes for a long time, you may be confused about how to eat to manage your blood glucose levels. It seems that everyone has an opinion, and many of these opinions contradict each other.

So what are you to believe? And what truly works at helping you maintain your glucose levels in a healthy range?

Let's take a look at some of the biggest diabetes diet myths, why they don't work, and what actually will.

Myth No. 1: If You Have Diabetes, You Must Avoid All Sugar

The Truth: Excess sugar good for anyone's diet, regardless of whether they have diabetes or not. However, just because you have diabetes, not all sugar and sweets are off limits. All carbohydrates, including simple sugars as well as complex carbohydrates, are broken down into glucose during digestion. This glucose is then used as energy in your cells. Because all forms of carbohydrates break down into glucose and therefore raise your glucose levels, you need to monitor your total carbohydrate intake, especially at one sitting, for optimal glucose management.

Although you must be careful not to overeat carbohydrates at one sitting, you can still indulge in a few sweet treats at times. Complex carbohydrates such as whole grains, whole fruits and vegetables, and low-fat milk are the best choices for everyone, due to their rich nutrient and fiber content. But you can enjoy a food containing simple sugars, such as a cookie, in moderation without spiking your glucose levels, as long as you keep the portion under control. Keep in mind, however, that when it comes to simple sugars, moderation is key for everyone, not just people with diabetes.

Myth No. 2: Any White Food Is Bad

The Truth: When you think of white foods, what comes to mind? White flour, white sugar, white bread? What about white potatoes, cauliflower, and onions? Are all of these white foods bad for glucose levels? Definitely not! Sure, some white foods are highly processed, such as enriched flour and sugar. But just because a food is white in appearance doesn't mean it will be rapidly converted into glucose in the body and therefore spike your levels. In fact, white vegetables such as cauliflower and onions are excellent for blood glucose control as they are very low in calories and high in fiber, and provide few carbohydrates.

White potatoes get a bad rap as well. It is true that sweet potatoes are digested more slowly and prompt a smaller elevation in glucose levels after eating, but that doesn't mean you need to avoid white potatoes if you have diabetes. In moderation, and as part of a balanced meal - with vegetables, lean proteins, and healthy fats - you can enjoy white potatoes as your starch and still maintain healthy glucose levels.

Myth No. 3: The Only Way to Lower Glucose Levels and Weight Is to Follow a Low- or No-Carb Diet

The Truth: If you are newly diagnosed with diabetes, you may feel as though everyone around you is telling you to steer clear of all sources of carbohydrates. Since carbohydrates are found in everything from fruit to bread to milk and even vegetables, you may feel as though there's nothing left to eat. But the good news is that you can still eat carbohydrates. Managing diabetes is about keeping your glucose levels in a healthy range. Too-high glucose levels can damage your body, but too-low levels can be dangerous as well. Eating carbohydrates as part of a well-balanced diet will help you keep your levels within a healthy range.

Instead of avoiding carbohydrates, focus instead on choosing the healthiest types. Select whole vegetables and fruits, whole-grain bread, and low-fat dairy for a diet rich in nutrients and fiber. Space your carbohydrate intake out throughout the day by balancing your plate with carbs, lean protein, and healthy fat at each meal. A balanced diet will not only help you achieve optimal glucose levels, it will also improve your overall health.

Myth No. 4: Sugar-Free Foods Won't Impact Blood-Sugar Levels

The Truth: Sugar-free foods do not necessarily equal carbohydrate-free foods. Many foods marketed as sugar-free have replaced sugar with sugar alcohols. Sugar alcohols provide fewer calories and make less of an impact on glucose levels than regular sugar, but they can still elevate glucose levels if you consume them in large amounts. In addition, bread-based sugar-free foods, such as sugar-free desserts, are typically rich in carbohydrates from sources such as flour and grains. It's essential to read labels carefully on sugar-free foods. Look at the total grams of carbohydrates and not just grams of sugar. If you focus only on the marketing claims, such as "sugar-free," you may struggle to lower your glucose levels without knowing why.

As you can see, there are many diet myths surrounding diabetes. But managing your glucose levels doesn't have to be complicated. A balanced diet rich in whole foods and limited in processed foods and simple sugars - the same diet that we should all follow, regardless of whether we have diabetes or not! - can help you keep your glucose levels in a healthy range.

Erin Palinski-Wade, RD, CDE, LDN, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS Early Show, The Doctors, and the Chicago Tribune. She serves as a media spokesperson, nutrition consultant, and speaker. Erin is the author of multiple publications including Belly Fat Diet For Dummies and 2-Day Diabetes Diet, and co-author of Flat Belly Cookbook For Dummies. She specializes in the areas of diabetes, adult and child weight management, sports nutrition, and cardiovascular disease. Follow her on Twitter and Facebook.

Davenport, Iowa (December 10, 2014) - The Scott County Sheriff's Office has taken a pledge to keep tobacco, alternative nicotine and vapor products out of the hands of Scott County youth.

Known as I-PLEDGE, the program is a partnership with the Iowa Alcoholic Beverages Division (ABD) to educate local retailers and to enforce Iowa's tobacco, alternative nicotine and vapor product laws. Due to a change in Iowa law, alternative nicotine and vapor products are now considered age-restricted products and will be part of the I-PLEDGE program's compliance initiatives this year. Since the program's inception in 2000, the statewide tobacco compliance rate has grown to 93%. By participating in the program, the Sheriff's Office has committed to do its part to increase the compliance rate even more this year.

I-PLEDGE places emphasis on retailer training. Clerks who successfully complete an online training course and then pass an exam will become I-PLEDGE certified. This allows a retail establishment to use an affirm­ative defense against a civil penalty if the certified clerk makes an illegal sale. Although not required to retake the training if currently certified, ABD encourages clerks to repeat the training after October 3rd, in order to familiarize themselves with the newly age-restricted products.

"I-PLEDGE's retailer training is a great way for clerks to prepare themselves to refuse illegal tobacco, alternative nicotine and vapor product sales," Sheriff Dennis Conard said. "The training also assists retailers to ensure they maintain a compliant and responsible establishment."

Deputies will also be conducting compliance checks on local establishments as part of the I-PLEDGE program. Underage customers, under the supervision of law enforcement officials, will enter establishments and attempt to buy tobacco, alternative nicotine and vapor products. Clerks who make the illegal sale will be cited on the spot.

Criminal penalties for selling tobacco, alternative nicotine and vapor products to a minor include a $100 fine for a first offense, a $250 fine for a second offense and a $500 fine for third and subsequent offenses. However, handing out citations is not the intent of the I-PLEDGE program.

"By partnering with the Iowa Alcoholic Beverages Division, we hope to educate clerks and maintain a com­pliant retail environment in our community," Sheriff Conard said. "Moreover, we pledge to help keep tobacco, alternative nicotine and vapor products out of the hands of Iowa's youth."

To take the I-PLEDGE training or search certification records go to www.iowaabd.com.