What 7 fruits should diabetics avoid
What are the worst fruits for someone with diabetes?
Fruit makes a healthy option both as a snack and as part of a balanced meal. It contains many important nutrients, such as fiber. However, some fruits have a high sugar content, which can cause blood sugar to spike.
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Eating fruits and vegetables may put a person at lower risk of developing heart disease and cancer. Fruit is also an important source of vitamins, minerals, and fiber.
However, fruit can also be high in sugar. People with diabetes must keep a watchful eye on their sugar intake to avoid blood sugar spikes.
That said, there is a difference between the type of sugar in fruit and the type of sugar in other foods, such as chocolate and baked goods.
This article will explore which fruits a person with diabetes should eat and avoid and how they relate to diabetes.
In general, a person should not have to exclude fruit from their diet. In fact, one
However, it may be worth people who already have diabetes limiting their intake of the following fruits.
Fruits high in sugar
The glycemic index (GI) shows how much a certain food can raise a persons blood sugar after they have eaten it.
If a food has a GI score of between 70 and 100, it is high in sugar. Some fruits with a score in this range include:
These fruits are still safe for a person with diabetes to eat. However, they should do so in moderation. Consuming larger portions of fruits that have lower GI scores may be more suitable for a person with diabetes.
Most other fruits have a low-to-medium GI score. Learn more about low and medium GI foods here.
The sugar myth
Many people believe that since fruit is often high in sugar, people with diabetes should avoid it.
However, the sugars in fresh fruit are not free sugars. Free sugars are added sugars and those present in honey, syrups, nectars, and unsweetened fruit and vegetable juices. The sugar in fresh fruit is fructose, which does not have much of an effect on a persons blood sugar or insulin levels, according to one
Foods such as chocolate, baked goods, and some sodas have high levels of free sugars, which do cause spikes in blood sugar.
Fruits high in carbohydrates
According to Diabetes UK, the amount of carbs a person eats has the most impact on their blood sugar levels.
If a person is following a low carb diet, they should identify which carbs they are eating that are low in nutrients or unhealthy in other ways and cut those out first. Fresh fruit carries many health benefits, so it may not be first on the list.
This table outlines the carb content in several fruits compared with other high carb foods:
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However, the combination of fiber and simple sugars in fruit slows the absorption of sugar into the blood when a person eats whole fruits.
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The results showed that people who consumed more whole fruit were less likely to develop the condition. People who drank larger amounts of fruit juice were more likely to develop the condition.
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Learn more about carb counting with diabetes here.
A person can also include dried fruit in their diet, as long as it was not dried with added sugar.
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The American Diabetes Association (ADA) confirm that dried fruit can be a good option for people with diabetes, but they should be mindful of the fact that portion sizes can be small.
The ADA suggest that people watch out for certain phrases on product labels. For example, they should opt for products with labels that say:
- packed in its own juices
- unsweetened
- no added sugar
One way of replacing processed fruit in the diet is to freeze fresh fruits, such as banana slices. According to Diabetes UK, a person can mash this frozen fruit after a couple of hours to make healthy ice cream.
A person with diabetes should aim to eat at least 5 servings of fruits and vegetables every day.
According to Diabetes UK, the following amounts of fruit constitute one portion:
In various diets
The ADA also recommend including fresh, frozen, or canned fruit no matter what diet a person follows.
They recommend the following amounts of fruit based on three different diet types:
- The plate method: This diet involves one small whole fruit or half a cup of fruit salad, among the other foods it allows.
- Carb counting: One small whole fruit or half a cup of canned or frozen fruit has about 15 g of carbs. A person can substitute the fruit for another serving of carbs during a meal or day.
- GI: Most fruits have a low GI score due to their high fiber content, so they can feature in the diet of someone who follows the glycemic guide.
The ADA list several common fruits that people with diabetes may have in their diet. These include:
- apples
- apricots
- avocados
- bananas
- blackberries
- blueberries
- cantaloupes
- cherries
- grapefruits
- grapes
- honeydew melons
- kiwis
- mangos
- nectarines
- oranges
- papayas
- peaches
- pears
- pineapples
- plums
- raspberries
- strawberries
- tangerines
Fruit consumption is an important part of a persons diet. Though fruits have a large amount of sugar, fresh fruit does not contain free sugars, which are what can affect a persons blood sugar.
Fruits also have a high amount of fiber, which slows the absorption of sugar into the bloodstream.
Several studies have shown that consuming whole fruits can help lower the risk of developing diabetes.
Therefore, a person should look to cut other carbs from their diet and leave fruit as part of their normal dietary routine.
Can you eat fruit with diabetes? What are the best and worst options?
Eating fruit can be a good way to satisfy hunger and meet daily nutritional needs, but most fruits contain sugar. People with diabetes can eat fruit, but they need to be mindful of how they eat it.
The American Diabetes Association reports that any fruit is fine for a person with diabetes, so long as that person is not allergic to that type of fruit.
In fact, studies such as
However, there are some things to consider when choosing the best fruit options. Fresh fruit and frozen fruit without added sugar as well as canned fruit can all be good options. It is important to read the nutrition label and choose those options with the least added sugar. Fruit contains carbohydrate so it should be counted in your meal plan.
This article recommends which fruits to eat and which ones you may need to limit with diabetes. It also explores the relationship between fruit and blood sugar
Fruits and the glycemic index
For a person with diabetes, one way to determine carbohydrate levels in foods is to check their values on the glycemic index (GI).
The GI (glycemic index) is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food may raise blood sugar levels. In general, the body absorbs high GI foods faster than medium or low GI foods.
The ADA reports that fruit is a good choice for people tracking GI scores in their diet. Most fruits actually have a low GI score because they contain fructose and plenty of fiber. A few have medium GI values, such as pineapple, melon, and certain dried fruits.
Based on research, it is not clear whether GI is a useful tool to guide food choices for people with diabetes. A 2019 ADA report suggests studies on GI and diabetes have shown mixed outcomes. Some
Also, eating different foods together changes the meaning of GI scores. For example, pairing an apple with cheese or peanut butter both good sources of fat and protein lowers the GI of the apple.
Whether or not a person considers GI when planning meals, fruit is considered a good choice for those with diabetes.
A person with diabetes should not avoid fruit in general, since it is an important part of a balanced diet. Some
People with diabetes can eat any fruit they choose, as long as it fits within the carbohydrate budget in their daily food plan and they do not have an allergy to the fruit.
Fruits are nutrient-rich
Fruits contain vitamins, minerals, and fiber, as well as carbs. This makes fruits an excellent substitute for processed snacks such as cookies, chips, and muffins that offer little nutritional value.
Some people count carbs as part of a diabetes eating plan. While a medium apple contains around 20 grams (g) of carbohydrates, a chocolate muffin contains much more, around 55 g. A 500 milliliter (17 ounce) bottle of soda also contains about 54 g of carbs.
In addition to carbs, an apple also contains about
A person should, therefore, focus on limiting their intake of processed snacks rather than cutting out fruits.
Choosing a variety of different fruits can be a great way to absorb the right nutrients and enjoy a range of flavors.
Portions matter
Some fruit products have a small recommended serving size. This means it can be easy to consume more than the recommended amount.
Foods to watch include 100% fruit juice and dried fruits. For people counting carbohydrates, about one-third to one-half cup (80-120 ml) of 100% fruit juice typically contains about 15 g of carbs. This portion is much smaller than the average drinking glass.
Dried fruits are often rich in fiber, but also come with a small portion size. About 2 tablespoons of raisins or dried cherries contains 15 g of carbs.
To get the same amount of carbs, you could also eat a small whole fruit or about one-half cup of canned or frozen fruit.
Learn more about including fruit in your diabetes eating plan.
The amount of fruit a person should eat depends on factors including body size and activity level. In general, the USDA suggests that female adults need 1.5-2 cups of fruit daily, while male adults need 2-2.5 cups.
Those with diabetes should ask their doctor or dietitian if these amounts are appropriate for their individual eating plan.
The ADAs diabetes plate method is one tool that shows a basic diabetes eating plan.
Using the plate method, half of each meal should be nonstarchy vegetables. One-quarter of the meal should be a source of protein, and the remaining quarter should be carbohydrate foods, such as grains or fruit. Including healthy fat at each meal can encourage a feeling of fullness and enhance absorption of antioxidants and vitamins.
Eating enough fiber plays an important role in managing diabetes.
A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially when a person eats the skin or pulp. The high fiber and water contents of many fruits makes them filling.
Diets that contain enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has links to type 2 diabetes.
Because fruits are high in fiber and nutrients, they are a good choice when a person is planning meals. But consider limiting the amount of 100% fruit juice on the menu, because it is low in fiber. The recommended serving size for 100% fruit juice is small, about one-third to one-half cup (80-120 ml).
Other health benefits of fruit
People with diabetes should have a balanced diet that provides enough energy and helps them maintain a healthy weight. Some fruits, such as watermelon, are high in sugar but can be part of a healthy diet in moderate amounts.
Opting for fruit can also prevent a person with a sweet tooth from reaching for candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients that other foods do not.
Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits, such as oranges and grapefruits, are rich in vitamins A and C, which are powerful antioxidants.
When it comes to fruits and vegetables, most people in the United States consume far less than the USDA-recommended amounts. Aim to increase the number of fruit and vegetable servings you eat daily.
Here are a few ideas to help with menu planning:
Citrus fruits
Citrus fruits are versatile and easy to add to meals. Add lemon and lime to seafood, sauces, or glasses of iced tea. People can make their own fruit water by adding citrus slices to a pitcher of water and letting it sit overnight.
Berries
Berries are tasty raw. A person might also make a compote to spoon into oatmeal or meat dishes.
Put whole, fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook this on medium or low heat until the berries have broken down into a thick sauce. One serving is half a cup.
Apples
Apples are a popular fruit. They are delicious raw for a snack or dessert.
Pairing sliced apples with peanut butter or a piece of cheese can make a simple fruit feel like a treat. The added protein and fat make for a healthy, filling snack.
Avocados
Avocados are high in fat, but they contain monounsaturated fat, the type that is beneficial for the body.
A person can slice them or mash them and mix in herbs and vegetables to make a dip, such as guacamole. A person might also add lime or lemon for a citrus boost.
Fruit is a crucial part of a healthy diet, and it contributes key nutrients. Replacing sugary or processed snacks with fruit is a great way to increase fiber, vitamins, and minerals in the diet.
A person should aim to eat fruit every day, and choose a variety of different fruits.
If a person with diabetes has questions about their eating plan, they should talk with a doctor or dietitian.
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