Introduction
If you have diabetes, your diet can affect your blood sugar levels. Hence, choosing food that won’t spike your blood sugar is essential. Unfortunately, some of the healthiest fruits can cause problems for people with diabetes. Fruits are full of natural sugars that can increase blood sugar, which can be a real problem in managing diabetes.
Of course, not all fruits for diabetics are harmful. Some fruits have a lower glycemic index, which means they don’t cause as big of a spike in blood sugar levels. These fruits are generally safer for people with diabetes to eat.
Let’s look at some of the best and worst fruits for people with diabetes!
Best Fruits for People with Diabetes
Whether or not you have diabetes, dietitians agree that many fruits have health benefits. These fruits are not only packed with nutrients, but they’re also low on the glycemic index. That means they won’t cause as big of a spike in blood sugar levels. Some of the best fruits for diabetics include:
- Apples: They are rich in fibre, Vitamin C, and potassium. They are also one of the lower-sugar fruits, which makes them an excellent choice for people with diabetes.
- Citrus Fruits: Oranges, lemons, and other citrus fruits are excellent sources of Vitamin C. They’re also low in calories and have a relatively low glycemic index.
- Berries: Strawberries, blueberries, and blackberries are all low in sugar and high in nutrients. They’re also packed with fibre, which can help regulate blood sugar levels.
- Pears: Pears are a great source of fibre and Vitamin C. They’re also one of the lower-sugar fruits, which makes them a safe choice for people with diabetes.
- Grapefruit: This tart fruit is a good source of fibre and Vitamin C. It also has a low glycemic index. The rich colour results from antioxidants, which neutralise free radicals. Antioxidants also help to lower blood sugar levels and improve insulin sensitivity.
Worst Fruits for People with Diabetes
While there are some beneficial fruits for people with diabetes, some fruits should be avoided. These fruits are generally high in sugar and can cause problems for people trying to manage their blood sugar levels. Some of the worst fruits for diabetics include:
- Watermelon: It is a delicious summer fruit, but it’s also one of the higher-sugar fruits.
- Mangoes: Mangoes are another high-sugar fruit that can be problematic for people with diabetes. They’re also relatively high in calories, leading to weight gain.
- Grapes: Grapes are small, but they’re packed with sugar. One cup of grapes has about 23 g of sugar. That’s more than some candy bars!
- Cherries: One cup of cherries has about 18 g of sugar. That can quickly turn into glucose in your body and cause problems for people with diabetes.
- Pineapple: It is a tropical fruit that is delicious but also high in sugar. One cup of pineapple has about 16 g of sugar. That’s why avoiding this fruit is best if you have diabetes.
If you have the condition, choose fruits that are lower on the glycemic index and don’t cause as big of a spike in blood sugar levels.
How To Control Diabetes With Correct Fruit Consumption?
Taking small steps can make a significant impact on your blood sugar levels. Make sure to do the following:
- Watch your portions, mainly if you’re eating dried fruit. Two teaspoons of raisins are equivalent to a tiny apple in terms of carbohydrates.
- Choose fresh or frozen fruit whenever possible. Processed fruits, such as applesauce and canned fruit in syrup or juice, have more carbs and can raise blood sugar levels more than fresh fruits.
- When you eat dried or processed fruit, look at the label. Many include sugar, and serving sizes are often compact. You might be surprised to see how much sugar you’re eating.
- Add fruit to your diet gradually and monitor your blood sugar levels closely at first. Overeating fruit all at once can cause a spike in blood sugar levels.
Conclusion
Without a doubt, fruits are an essential part of a healthy diet. But if you have diabetes, choosing suitable fruits is necessary. Some fruits for diabetics are better than others. Learning how to control diabetes with these fruits that are lower on the glycemic index and don’t cause a big spike in blood sugar levels.