If you have diabetes, chances are someone has mentioned that you should avoid eating fruit. In truth, whole, fresh fruit is packed full of fibre, vitamins, minerals, and antioxidants. This makes fruits a nutrient-dense food group that can certainly be part of a healthy diabetes treatment plan.
Eating fruit can be a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes. If you have diabetes you must keep a watchful eye on your sugar intake to avoid blood sugar spikes. This is why in this video we will explore which fruits a person with diabetes should avoid and how they relate to diabetes.
You can tell when biting into a juicy piece of pineapple that it’s probably high in sugar. That sweet, sticky juice running down your chin contains about 16 grams of sugar per cup. You can cut back on the serving size by topping a yoghurt parfait with diced pineapple.
A tangerine may fit in the palm of your hand, but it packs a sweet punch. One cup (about 2 tangerines) contains over 20 grams of sugar. It’s best to steer clear of this fruit or to use a small portion as a topping. Instead, steer toward the best fruits for diabetics.
Mango although a very tasty summer fruit, it can be incredibly harmful for you as it is known to have a high glycaemic index. You can have a very small quantity of the same but avoid having mango juice at all costs as they are known to have concentrated sugar. It is recommended you check your blood sugar post eating a slice of mango and if found to be above 25% you should bid the rest of the mango farewell.
Bananas are said to be a good source of potassium and vitamin B6. Besides being tasty it is also helpful in maintaining your energy levels. Researchers have found that as bananas ripen, the starch in them converts to free sugars.
Bananas are high in carbs. Foods rich in carbs are known to result in a rapid increase in blood sugar levels. A medium-sized banana contains 14gm of sugar and 6 gm of starch.
For diabetics having an underripe banana proves to be more beneficial and safer than having a ripe banana. Since underripe bananas produce a lower glycaemic response as compared to a ripe banana which produces a spike, it is recommended.
Like all other fruits, watermelon is known to contain plenty of natural sugar. A refreshing juicy summer fruit, it also contains vitamin A, potassium, magnesium and various other nutrients. When we check a fruit glycaemic index, it is done on a scale of 1-100. The higher the number, the faster the sugar reaches the bloodstream. Watermelon has a GI of 72 typically. Any edible with 70 or more is considered on the higher end for diabetics to avoid. This is why diabetics should carefully consider how much and how often they consume watermelon.
While raisins are an easy snack on the go, they’re not the best choice if you’re watching your blood sugar. According to the Mayo Clinic, people with diabetes should limit their fruit portions to 15 grams of carbohydrates. One cup of raisins contains 115 grams! Opt for grapes instead or enjoy a small portion with a handful of almonds to balance the sugar. Did you know these are the worst eating habits if you have diabetes?
A cup of cherries feels like the quintessential summer snack, but it could send your blood sugar skyrocketing. One cup contains 20 grams of sugar and will probably leave you still feeling hungry. Change up your go-to summer fruit with this honey lime berry salad.
There’s a reason why figs make the perfect cookie filling—they’re sweet! One cup of figs contains about 29 grams of sugar. Skip those boring packaged cookies and bake your own diabetic-friendly desserts at home for less sugar and more taste.
Strawberry is a gratifying fruit especially when dipped in chocolate. If you have diabetes, be wary of its intake. By eating too many Strawberries, you may be consuming more glucose than your body can handle. Even though strawberries score a 40 on the glycemic index, consult your doctor before including them in your daily diet.
Nonetheless, grapes are rich in minerals, vitamins, fibre, and other nutrients on the flip side it is high in glucose and fructose. As grapes contain large amounts of carbohydrates, they may increase the risk of developing gestational diabetes. But not to disappoint the grapes lovers, Diabetics Associations recommend the consumption of green grapes for diabetics. They contain antioxidants that are excellent for diabetics.
11 Dried Fruits
Avoid dried fruits at all costs if you are a diabetic. Having had water taken out of them, they end up becoming very concentrated in sugar content and potentially dangerous for you if you have diabetes. Keep the portion of your dried fruits to a minimum and try your best to eat them only in tablespoons and on special occasions.
it is essential for diabetic patients to regulate their diet and in turn regulate their blood sugar levels. Diabetes has caused unnecessary deaths that could have been avoided if the patients would manage their diet in a manner that would reduce their blood sugar levels. Help yourself and those around you and try to keep your blood sugar levels at a minimum so you can add some years to your life.