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What fruits diabetics should avoid?

Diabetics should avoid fruits with a high GI or eat them in moderation so that their blood sugar levels do not spike abruptly. Pineapple, watermelon, mango, lychee, and banana have a high GI, so these are the worst fruits if you are diabetic.

phablecare.com - Fruits To Avoid In Diabetes - Phable

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Eating a balanced diet along with regular exercise and lifestyle modifications are crucial for people living with diabetes. When it comes to a balanced diet, fruits are an essential part of it. However, there are certain fruits that can turn hell for a diabetic if consumed. Find about the five worst fruits for diabetics.

5 Worst Diabetes Fruits: Nutritional Profile

5 Worst Fruits for Diabetes

Tips to Enjoy Fruits If You Are Diabetic

What Fruits Can Diabetics Eat?

FAQs

5 Worst Diabetes Fruits: Nutritional Profile

1. Watermelon

This juicy and refreshing summer fruit has high sugar content and a high GI score (76). Therefore, it is recommended that diabetics should limit the portion size. Watermelon can be mixed with low GI foods to maintain blood sugar levels.

2. Banana

Although bananas have a high GI score (62), eating a small banana with nuts such as almonds, pistachios, and walnuts can positively impact your blood sugar. People with type 2 diabetes can pair bananas with a protein source (yogurt). It reduces the urge to eat snacks throughout the day as it keeps your stomach full for a longer time. This sweet and delicious fruit contains approximately 16 grams of sugar. So, smaller amounts are sufficient to satisfy a sweet tooth. Pineapple can be eaten raw or it can be enjoyed as a dessert after having a low GI food rich in fats and proteins.

4. Mango

In India, summers are synonymous with delicious and juicy mangoes. But, one serving of mango contains 14 grams of sugar which can immediately spike blood sugar levels in diabetics. However, mangoes can be enjoyed as mango and black bean salad or can be used as topping for various dishes.

5. Lychee

This juicy and pulpy fruit contains about 16 grams of sugar. People with diabetes should consume lychee in moderation. It can be added to smoothies or ice creams.

Tips to Enjoy Fruits If You Are Diabetic

Always eat fresh, local, and seasonal fruits.

Fruits should not be eaten with your main meals, it is best to have fruits in between meals and as a snack.

Blend fruits with low-fat milk or curd to make smoothies or shakes.

Eat fruits with some nuts and seeds to reduce the glycemic index.

Sprinkle fruits with cinnamon, which is very helpful in balancing blood sugar levels.

What Fruits Can Diabetics Eat?

Fruits with a high glycaemic index pose the risk for higher blood sugar levels. So, fruits with low GI can be safely eaten by people with diabetes. Low glycemic fruits are:

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What protein is best for weight loss?

Whey protein Whey protein has been linked to some impressive benefits, including greater weight loss, improved satiety and better body composition ( 32 , 33 ).

healthline.com - What Is the Best Type of Protein for Weight Loss? - Healthline

Whey is a milk-based protein. It contains all the essential amino acids and is absorbed quickly in the body ( 31 ). Whey protein has been linked to some impressive benefits, including greater weight loss, improved satiety and better body composition ( 32 , 33 ). When overweight and obese adults took 56 grams of whey protein daily for 23 weeks, they lost 5 pounds (2.3 kg) without changing anything else in their diet ( 34 ). In particular, whey protein supplements have been shown to reduce fat mass and increase lean muscle mass ( 34 , 35 , 36 ). These benefits are likely due to whey protein’s effects on satiety. A number of studies have found that whey protein may be superior at reducing feelings of hunger compared to other types of protein, such as casein, tuna, turkey and egg albumin ( 37 , 38 ). For example, one study among male athletes found that consuming whey protein shakes immediately decreased hunger by 50–65% ( 39 ). This may be because whey protein is more quickly absorbed than other protein supplements, such as casein, and is effective at preventing hunger short-term ( 31 ). Whey protein has also been shown to increase the appetite-suppressing hormones GLP-1 and GIP, as well as decrease hunger hormones like ghrelin, more than other protein sources ( 31 , 34 ). However, the evidence is mixed. Some studies report that despite improved satiety, there may be no difference in fat loss or food intake compared to supplementing with other types of protein, such as soy, rice or egg protein ( 31 , 40 , 41 ).