Fruits to avoid if you have diabetes
Fruits are an essential part of a healthy diet. Just like vegetables, they have significant benefits. They lower the risk of chronic diseases like cancer and heart attacks. However, not all fruit varieties are suitable for blood sugar levels because of their high glucose content.
Here, we listed several fruits to avoid if you have diabetes. We also included their glycemic index, so you make an informed decision while planning your meal.
Fruits with high sugar content
The glycemic index measures how a certain food affects a person’s blood sugar levels. Higher GI means more possibility of a blood sugar spike. Some fruits that fall under this category are:
- Watermelons – GI score is 80
- Ripe bananas – GI score is 62
- Pineapple – GI score 66
- Lychee – GI score 50
- Mango – GI score 51
Watermelon contains natural sugar that can raise blood glucose. On the other hand, ripe bananas are high in starch and carbohydrates, a compound that can cause severe blood glucose.
Although these fruits have high GI, they are safe for diabetes patients if taken in moderation. Eating significant portions of these fruits is not advisable. Try apples, blackberries, cherries and grapefruits instead.
According to research, fruit juices can heavily impact blood sugar levels. In a study, people who consumed whole fruit showed positive results in blood glucose management. However, those who drank fruit juice in more significant amounts showed symptoms of varying blood sugar levels.
In another study, diabetes patients who consumed fresh fruits with low GI scores were at a lower risk of a blood sugar spike and other cardiovascular diseases.
One reason fruit juices are a big NO to diabetes patients is that they lack many beneficial nutrients, like fiber. Fiber plays a massive role in diabetes prevention and management. On the other hand, whole fruits are abundant in fiber, and, therefore, a better option for diabetes.
Dried fruits like pistachios, walnuts, sunflower seeds, and almonds are good for diabetes as they have a low GI score and are fish in multi-nutrients. However, some dried fruits such as dates, gigs and raisins are high in sugar. Dried pineapple, figs, mangoes, and cherries also fall under the same category. This is because when we remove the moisture from these naturally juicy fruits, the sugar concentration increases.
If you have diabetes, giving up on fruits is not an option. However, you need to consider the amount of fruit to eat and in what form you consume them. Doctors recommend eating low-sugar whole fruits as they have less impact on blood sugar. They will also keep your blood sugar in check.