Diabetes can make it hard to know what you should and shouldn’t eat to keep your blood sugar levels under control. The following fruits are typically best avoided by those with diabetes as they tend to have the highest glycemic indexes, meaning they raise blood sugar levels faster than many other foods.
If you have diabetes, it’s important to avoid these fruits at all costs to avoid over-or under-consuming them, depending on the kind of diabetes you have and how your body responds to them.
Fruits to avoid
Most people in today’s health-conscious world think of fruit as a good source of nutrition. Unfortunately, some fruits can cause blood sugar levels to spike dangerously high, leading to hypoglycemia and even diabetic ketoacidosis (DKA). The bottom line: If you have diabetes, avoid these ten fruits.
One small banana has about 14 grams of sugar, making it one of the highest sources of natural sugars in fruit. While it is nutritious, your body breaks down bananas quickly, giving you a spike in blood sugar levels that’s not sustainable. That quick burst of energy can cause problems if you have diabetes or hypoglycemia. If you do eat a banana, try to pair it with other foods to help slow its digestion and absorption into your bloodstream.
This might come as a surprise, but apples contain a form of sugar called fructose that’s worse than plain white sugar. Eating apples causes your blood glucose levels to spike within hours and makes your body produce excess insulin.
Excess insulin production is one of the key factors that lead to obesity and can cause you to be type 2 diabetic. Apple slices also have very little nutritional value, meaning they won’t give you any nutrients other than carbohydrates, which convert into sugar in your body.
Rich in glucose, grapes cause blood sugar to spike rapidly. While it’s still possible to manage your levels when you consume them (with a meal), it’s important to keep an eye on how many you’re eating. A half-cup of grapes has about 10 grams of sugar, so monitor your intake accordingly and adjust as needed. This is especially true if you’re taking medication to control your blood sugar. If you have type 1 diabetes, avoid all forms of grapefruit due to its high fructose content.
While nectarines have a lower sugar content than other popular varieties of fruit like apples, pears, and peaches, they’re still chock-full of natural sugars. Because of their higher sugar content, diabetics should avoid nectarines (and most fruits) while trying to keep their blood sugar levels stable. You can get your vitamin C fix from other sources like oranges, which have about half as much sugar as nectarines, or try some berries!
Raspberries contain about 5 grams of fibre per cup and just 4 grams of naturally occurring sugar the same amount you’ll find in an apple or pear. Berries also contain antioxidants that can help reduce inflammation throughout your body.
Peaches contain a lot of sugar, which is bad news for people with diabetes. While having one peach every once in a while isn’t going to cause you any harm, make sure that you don’t eat them in excess. Instead, opt for other lower-sugar fruit options such as blueberries or raspberries. You can also enjoy canned peaches without worrying about raising your blood sugar levels because they have been preserved without added sugars.
Fruits come in many different forms, and it’s all too easy to get stuck on what you can’t eat and forget about what you can. Even if the fruit isn’t typically recommended for diabetics, there may be more benefits than drawbacks to eating that fruit every once in a while. That being said, some fruits should be avoided altogether by those who have diabetes, these include pears.
One medium pear contains around 17 grams of sugar that’s nearly as much as two Oreo cookies! If you want to indulge in something sweet, opt for an apple or orange instead. Both of these fruits contain fiber and antioxidants that will help keep your blood sugar levels stable throughout the day. If you’re still craving something fruity after making smart choices at breakfast and lunch, try a small handful of berries instead of grabbing another piece of fruit.
Many people think oranges are healthy, but they contain a lot of sugar. Avoid them if you have diabetes. They’re best to eat in moderation because they also contain fibre and vitamin C. If you can’t give up oranges completely, try eating smaller portions and see how your blood glucose levels respond. Don’t be surprised if your blood glucose levels spike after eating an orange, it happens often! Instead of enjoying one big orange at once, cut it into segments or slices so that you can consume it slowly over time.
When it comes to diabetic foods, plums can be a bit confusing. Are they good for people with diabetes or not? The short answer is yes but there’s a caveat. Plums can affect blood sugar levels, and people who suffer from type 2 (the most common form of diabetes) should take note. But that doesn’t mean you should avoid plums altogether.
Is Fruit Juice Healthy For People With Diabetes
Fruits are great for people with diabetes, they’re naturally high in vitamins, antioxidants, and fibre. But when you drink your fruit instead of eating it, it could hurt your blood sugar levels. Fruit juice contains natural sugars that make up a part of every fruit; however, drinking it means that you’re consuming all those sugar calories at once.
If you must choose between eating or drinking fruit, opt to eat it whole and save juices only as an occasional treat. The same goes for dried fruit. It has just as many calories per serving as fresh fruit, but you can eat more servings before taking in too many carbs.
Fruits and vegetables are naturally low in fat, but they’re not necessarily safe for someone who has diabetes. The problem lies in the natural sugar (or fructose) found in these delicious treats. Fructose can cause a large spike in blood sugar the opposite of what diabetics need.
However, you don’t have to avoid all fruit if you have diabetes. It is important to check your glucose levels after eating fruit to see how it affects your body. If you find that certain fruits make your glucose levels rise significantly, then avoid them altogether or eat them only occasionally.
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