For individuals diagnosed with diabetes, managing their diet is crucial to controlling blood sugar levels and overall health. While fruits are generally considered healthy choices, some fruits can be high in sugar content, which may not be suitable for diabetics. Here are two fruits that diabetics should consider avoiding:
The body doesn’t have to work much to break down juice’s sugar, thanks to the removal of nearly all the fiber. Juice, therefore, is metabolized quickly and raises blood sugar within minutes. The fiber found in fruit, both soluble and insoluble, can help prevent blood sugar spikes by slowing down digestion. It may also limit fat and cholesterol absorption and increase feelings of fullness, resulting in less food intake. Certain fruit choices may affect blood sugar levels more than others.
When your body uses fat for energy, your body makes chemicals called ketones. You might think that the sugar content of fruit means that you can’t eat it. But the sugar in whole fruit does not count towards free sugars, so it is not this type of sugar we need to cut down on. This is different to the free sugar in drinks, chocolate, cakes and biscuits, as well as in fruit juices and honey. This category includes foods high in added sugars, refined grains, unhealthy fats, preservatives, and salt. Fresh, fragrant peaches are a warm-weather treat you can include in your diabetes-friendly diet.
1. Mango
Healthy living may help keep your body’s blood pressure, cholesterol, and blood glucose level, also called blood sugar level, in the range your primary health care professional recommends. Your primary health care professional may be a doctor, a physician assistant, or a nurse practitioner. Healthy living may also help prevent or delay health problems from diabetes that can affect your heart, kidneys, eyes, brain, and other parts of your body. In the DASH eating plan, you base your diet on vegetables, fruits, and whole grains, and you include fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. You limit foods high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils (coconut, palm kernel, and palm oils), as well as sugar-sweetened beverages and sweets. This diet is practical because you don’t need any special foods or supplements, and it’s a healthy way for your whole family to eat.
One medium peach contains 59 calories and 14 g of carbohydrates, according to the USDA. It also has 10 milligrams (mg) of vitamin C, which makes it a good source of that nutrient, and it’s also a source of potassium, with 285 mg. Whole fruits like berries, citrus, apricots, and yes, even apples — can be a healthy way to satisfy your sweet tooth, notes the ADA, and score important vitamins and minerals. Fruits, specifically, are packed with essential nutrients that your body needs for everything from fighting against inflammation to reducing your risk of other chronic diseases, like cancer.
If you’re following a diabetes-friendly meal plan, there’s no real reason to avoid fruit altogether. Fresh fruit can be a powerhouse of nutrition, as long as you keep portions in check. Fresh fruit contains fiber, minerals, and antioxidants that are an important part of a healthy diet. You’ll have a better chance at controlling your blood sugar if you avoid dried fruit and juice. For example, top cottage cheese with pineapple, add berries to a protein smoothie, or dip apple slices into nut butter or tahini.
There are several types of fats, such as saturated fats and unsaturated fats. Following a healthy meal plan is one of the most important steps you can take to help keep your blood sugar in your target range. This is because you need to track your blood sugar and how your diet affects it.
In the case of fruit, glycemic load can be helpful because larger portions can indeed spike blood sugar. It’s true that fruit juices are often packed with good-for-you nutrients such as vitamin C and potassium. But that doesn’t mean they’re a great option for people with diabetes. Fruit juice—even the “100% real juice” and “no sugar added” kinds—are missing fiber, a slow-to-digest carbohydrate that helps dull rises in blood sugar. Sleeping too much or too little may raise your blood glucose levels. Your sleep habits may also affect your mental health and vice versa.
Mangoes are delicious tropical fruits that are packed with vitamins and minerals. However, they are also high in **sugar** and **carbohydrates**, which can lead to spikes in blood sugar levels. Diabetics should consume mangoes in moderation or avoid them altogether to maintain stable blood glucose levels.
2. Grapes
Grapes are another fruit that diabetics should be cautious about consuming. While grapes are a good source of **antioxidants** and other nutrients, they are also high in natural sugars, particularly **fructose**. Eating too many grapes can cause blood sugar levels to rise rapidly, making it challenging for individuals with diabetes to manage their condition effectively.
FAQs
- Can diabetics eat any fruits?
- Why are high-sugar fruits a concern for diabetics?
Yes, diabetics can enjoy a variety of low-sugar fruits such as berries, apples, and citrus fruits in moderation. It is essential to monitor blood sugar levels and work with a healthcare provider to determine the best fruit choices for an individual’s dietary needs.
Fruits high in sugar can cause significant spikes in blood glucose levels, making it challenging for individuals with diabetes to manage their condition effectively. It is essential for diabetics to choose fruits that are lower in sugar to help regulate blood sugar levels.
