Fruits not forbidden for diabetics but...

By G.N
Tue, 04, 19

There are various fruits which are suitable for people who have diabetes. You! takes a look...


There are various fruits which are suitable for people who have diabetes. You! takes a look...

Generally speaking, it is thought that since most fruit contains sugar, they are dangerous for people with diabetes. However, medical experts suggest that fruits are not forbidden for diabetics if you make the right choices. These are low-carb and low-Glycemic Index (GI) fruits, which are good for your diabetes diet plan. Certain fruits may cause your blood sugars to spike at a quicker pace than others. The tricky part about eating fruits with diabetes is that everyone responds to them differently. While one person may be able to eat apples without any issue, someone else may find that apples cause their blood sugars to spike. Testing your blood sugars before and after eating fruit can help you to determine which fruits are best for you.

Other ways to keep blood sugars controlled while enjoying fruits is to think about the context in which you eat it. You’ll have a better chance at keeping your blood sugars controlled if you avoid juice altogether, limit your fruit servings to no more than two per day, pair your fruit with protein or include it into your meal as part of your carbohydrate choice, and avoid fruits that are very ripe. The riper a fruit is the higher its GI, which means it will raise your blood sugar more than a food with a low GI.

There are various fruits which are suitable for people who have diabetes. Here we suggest fruits to eat and avoid if you have diabetes, as well as examining the relationship between fruit and blood sugar...

What is the Glycemic Index (GI)?

For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods is to check the GI. High GI foods are absorbed faster than medium or low GI foods. Glycemic Load (GL) takes into account the GI of a food plus the number of carbohydrates in a serving. Low-GI and low-GL foods are better for helping control blood sugar levels.

People may be surprised to learn that many fruits have a low GI. Some fruit plays a key role in helping people with diabetes feel full and absorb sugar slowly. Eating enough fibre plays an important role in managing diabetes. A diet high in soluble fibre can slow the absorption of sugar and control its levels in the blood. Many fruits are high in fibre, especially those with the skin or pulp include. Many fruits are filling because of their high fibre and water content.

So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples - can be good for your A1C and overall health, fighting inflammation, normalising your blood pressure, and more. But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is the key. Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar.

Fruits good for diabetics

Berries - diabetic super food: Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. According to a medical study, berries are a diabetes super food because they’re packed with antioxidants, vitamins, and fibre, plus, they’re low-GI. If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain non-fat yogurt - it makes a great dessert or breakfast for diabetes.

Tart cherries - helps fighting inflammation: Tart cherries are a low-GI choice and a smart addition to a diabetes-friendly diet. One cup has 78 calories and 19 g of carbs, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart diseases, cancer and other diseases. These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.

Apples for a quick fibre & vitamin C-richness: A small apple is a great fruit choice, with just 77 calories and 21 g of carbs. Apples are also loaded with fibre and are a good source of vitamin C.

Oranges for vitamin C: This low-GI choice also contain folate and potassium, which may help normalise blood pressure. And while you’re enjoying this juicy treat, don’t forget that other citrus fruits, like grapefruit, are also great choices.

Pears for vitamin K and fibre: Because pears are an excellent source of fibre and a good source of vitamin K, they make a wise addition to your diabetes meal plan.

Fruits to avoid

There are certain fruits that have been placed on do-not-eat list because they have a higher glycemic index or because most people overeat them, which results in higher blood sugar.

Grapes: One small grape contains one g of carbohydrate, which means that 15 grapes are considered one serving of fruit. Odds are that if you are eating grapes, you are eating way more than 15.

Cherries: Similar to grapes, one cherry contains one g of carbohydrate. If you find that yourself having a big bowl of cherries, it’s probably best to avoid them altogether.

Pineapple: Fresh pineapple is delicious and sweet which makes it a high GI food. Avoid canned pineapple that has been sweetened with sugar.

Mango: If you do eat mango, make sure to limit your portion to 1/2, and aim to eat it when it’s a bit more firm. As the mango softens, it becomes riper and its GI will rise.

Dried Fruit: Two tbsp of raisins has the same amount of carbs as one cup of raspberries or one small piece of fruit. Replace dried fruit with fresh fruit to add volume to your meal plan and reduce the sugar content.