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What fruits should diabetics 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.

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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

Contents:

NOTE: All the above mentioned fruits have higher glycemic scores and high natural sweeteners that can spike blood sugar levels. The lower the glycemic score, the faster a diabetic can digest food.

5 Worst Fruits for Diabetes

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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Can diabetics eat mashed potatoes?

According to the American Diabetes Association (ADA), starchy vegetables such as potatoes can be included in the diet of a person with diabetes.

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Can people with diabetes eat potatoes?

According to the American Diabetes Association (ADA), starchy vegetables such as potatoes can be included in the diet of a person with diabetes. The total amount of carbohydrate consumed at any given meal or snack is what is most important. 1

ORIGIN

The concern regarding potatoes and diabetes stems largely from the type of carbohydrate found in potatoes (starch). Starch is a complex carbohydrate that is not only found in potatoes but also in bread, pasta, peas and corn. Starch tends to be digested and absorbed rapidly which can lead to a sharp increase in blood glucose levels, an effect known as a high glycemic response. 2 For people with Type 2 diabetes, a food eliciting a high glycemic response can be problematic because they do not efficiently and effectively clear glucose from the blood. Chronically high levels of blood glucose can cause great damage to body tissues and systems. It’s important to note that the type of carbohydrate is only one dietary factor that can affect blood glucose levels. The total amount of carbohydrate consumed at a given meal (referred to as the glycemic load) also impacts blood glucose levels and often to a much greater degree than the type of carbohydrate. Thus, people with Type 2 diabetes should focus on carbohydrate portion size when planning, creating and consuming meals. 1,3

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