What are the worst fruits for someone with diabetes?
Fresh fruits can be an ideal choice for a diabetic menu, keeping in mind some fruits may have greater benefits than others. When choosing fruit, you’ll want to consider the sugar content and what’s called the glycemic index (GI). This measurement defines foods on a scale—those that cause blood sugar to rise (high on the scale) versus those that cause a slow rise in blood sugar (low on the scale).
Fruits are ranked from high to low, with a lower GI being the best choice for a diabetic.
- Low GI: 1-55
- Medium GI: 56-69
- High GI: 70 and up
With any fruit, it’s important to limit the size of the portions and think about mixing fruit with high-protein foods to balance the sugar intake.
To get started, here are the 5 best fruits for diabetics to put on the plate.
What fruit is lower in carbohydrates?
In the video, Dr Sultan mentions that strawberries are lower in carbohydrate compared to bananas. But what other fruits are low in carbs?
Some examples of fruits with very little carbs include:
- avocado
- apricots
- nectarines
- grapefruit
- orange
- lemon and lime
- blueberries
- blackberries
- strawberries
- passionfruit
- guava
- pineapple
- Apples – The old adage, “An apple a day keeps the doctor away”, may prove true in this case. With a low GI measurement, apples make an ideal snack when eaten alone or paired with cheese or peanut butter.
- Berries – Blackberries and cherries have a GI index in the mid to low 20s. While not quite as low at 47, strawberries are still a good choice for breakfast or a light summer dessert.
- Grapefruits and oranges – A source of vitamin C, both grapefruits and oranges are another excellent choice for diabetics. However, check with your healthcare provider before eating grapefruit, as it can interfere with some medications.
- Tomatoes – A versatile food, tomatoes can be eaten fresh or added to sauces or stews. A cup of tomatoes has only 32 calories and 7 grams of carbohydrates. Add a slice to a sandwich or mix in a salad for variety.
- Bananas – While higher on the GI scale, bananas can be included in moderation. Less ripe bananas are a better choice because riper bananas have more sugar. High in potassium and easy to eat, bananas are inexpensive and can be found during any season.
- Easy recipe ideas
- If you’re looking for more ways to include fruits in your diet, here are easy recipes that take little time or effort to make.
- Fruit compote
- Even those fruits that may be higher on the GI scale, like pineapple or watermelon, can still be used in moderation. A fresh bowl of mixed, chopped fruits can be added to cottage cheese, cereals, yogurts, or can be eaten alone.
- Baked apples
- Baked apples with a touch of butter or cinnamon can be eaten for breakfast or as a dessert. Slice apples and arrange in a shallow dish. Dot with butter and cinnamon. Bake at 350 degrees for 20-30 minutes until soft
- Baked apples
- Baked apples with a touch of butter or cinnamon can be eaten for breakfast or as a dessert. Slice apples and arrange in a shallow dish. Dot with butter and cinnamon. Bake at 350 degrees for 20-30 minutes until soft.
- Caprese salad
- This super simple salad can add variety when lettuce salads become routine. Slice ripe tomatoes and fresh mozzarella cheese. Place the cheese on a plate and top with the tomato. Chop fresh basil and mix with enough olive oil to coat the tomatoes and cheese. Sprinkle lightly with salt. This salad pairs perfectly with a small steak or piece of salmon, or as an appetizer.
People with diabetes should always include fruit in a balanced diet, and there is no restriction on which fruits a person should eat.
The National Institute of Diabetes and Digestive and Kidney DiseasesTrusted Source recommends that people with diabetes include fruits in a balanced diet. However, some fruit products, such as juices and dried fruit, have a high sugar content. Avoiding these fruits can help reduce the risk of blood sugar spiking.
Many fruits are high in sugar but are also an important source of vitamins, minerals, and fiber. This nutritional content makes fruits a healthier option than candy and high sugar baked goods.
For example, essential vitamins, minerals, and antioxidants in many fruits can help promote optimal health, while fiber supports blood sugar control and diabetes management.
Eating fruits and vegetables may put a person at lower risk of developing p disease and cancer.
This article will explore which fruits a person with diabetes should eat and avoid and how they relate to diabetes
Fruits to avoid
People should not exclude fruit from their diet. In fact, one 2017 studyTrusted Source suggests that eating fruit can actually help prevent diabetes.
However, it is important to be aware of the full-picture nutritional content of fruits and plan diets accordingly.
Fruits high in sugar
Not all fruits are created equal, and some have a significantly higher sugar content than others. High sugar fruits include:
- watermelons
- overly ripe bananas
- pineapple
These fruits are still safe for a person with diabetes to eat, and there is no need to exclude them from the diet. However, it is important to be aware of their sugar content and plan accordingly.
It can be beneficial for people with diabetes to stick to a single serving of fruit at a time and pair fruit with a source of protein or fat.
For example, pairing berries with Greek yogurt or apple with almond butter or another nut butter can aid blood sugar management.
Fruits high in carbohydrates
Carbohydrates are an important macronutrient and are essential to overall health. However, carbohydrate intake has a significant impact on blood sugar levels.
Fruits are rich sources of essential vitamins, minerals, and fiber and should be present in every diet. However, people wishing to limit their carbohydrate intake should pay attention to their fruit portion sizes to ensure they do not exceed their carbohydrate goals.
If a person is following a low carb diet, they should identify which carbohydrates they eat that are low in nutrients or unhealthy in other
Forbidden fruit? Not if you make the right choices. These favorites are low-carb, low on the glycemic index, and good for your diabetes diet plan.
When you’re in search for a diabetes-friendly treat that won’t knock your blood sugar out of a healthy range, look no farther than the fruit bowl on your kitchen table.
The American Diabetes Association (ADA) notes that many types of fruit are loaded with vitamins and minerals, as well as fiber — a powerful nutrient that can regulate blood sugar levels and decrease your risk of developing type 2 diabetes, per the Harvard T.H. Chan School of Public Health.
Fiber — which can also be found in some of the best vegetables for diabetes and in whole grains — can further benefit your health by promoting feelings of fullness and curbing cravings and overeating, advises the Mayo Clinic. Healthy weight maintenance supports insulin sensitivity and helps with diabetes management, according to the Centers for Disease Control and Prevention (CDC).
even found that high amounts of fresh fruit were associated with a lower diabetes risk, as well as fewer complications for people who already had diabetes. Meanwhile, people who eat a diet rich in whole fruits may be less likely to develop type 2 diabetes in the first place, according to a study in the October 2021 Journal of Clinical Endocrinology & Metabolism
So, how do you pick the best fruits for diabetes? Some forms of fruit, like juice, can be bad for diabetes. Whole fruits like berries, citrus, apricots, and apples can be a healthy way to satisfy your sweet tooth, notes the ADA.
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 key: According to the Mayo Clinic, one serving of fruit shouldn’t have more than 15 grams (g) of carbohydrates.
Consume fruit in its whole, natural form, and avoid fruit in syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar, per the Cleveland Clinic.
Armed with this knowledge, you can eat fresh, whole fruit, and keep your blood sugar within a healthy range, thereby lowering your risk of diabetes complications such neuropathy or nerve damage, kidney disease, eyesight issues like glaucoma, cataracts, and diabetic retinopathy, and life-threatening illnesses like heart disease and stroke, per the CDC.
Next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — slice some up at home and add to your breakfast bowl, or keep it simple and throw a piece in your bag to munch on when you’re on the go.
All fruits are not the same in terms of sugar, carbs and calories. So what is the best fruit for diabetics?
It is well known that eating a varied diet of plenty of fruit and veg is important for our health. Most of us don’t eat enough fruit and veg either. For people with Type 2 diabetes, it can sometimes be a tricky balance between aiming to eat enough fruit and veg, but avoiding a huge rise in blood glucose levels.
If you are someone with Type 2 diabetes, it is important for you to have a better understanding of what types of fruit will have the greatest impact on your blood glucose levels.
What is glucose and how does it affect blood glucose levels?
Glucose provides energy to our body.
The food that we eat is broken down into smaller components, or macro- and micronutrients. There are three macronutrients; carbohydrates, proteins, and fats. Carbohydrates are an important source of energy for our bodies, and there are simple carbohydrates and complex carbohydrates. Glucose is a type of simple carbohydrate and has a direct impact on our blood glucose levels. Micronutrients is another name referring to vitamins and minerals.
When we eat fruit, for example a banana, it is broken down into glucose. This glucose is then released into our blood where it can travel around our body, providing it with energy. This includes all of our muscles, heart, and brain. They all need energy!
The way that glucose gets into our cells, is through the action of insulin.
What is insulin and how does it work?
Insulin is a small naturally occuring chemical in our body. Insulin acts like a key, whose purpose is to bind to a receptor (the lock) on the surface of fat and muscle cells. When insulin binds to the insulin receptor, it opens a glucose channel to allow glucose to enter those cells. This process is how we get glucose from our blood stream (after it has been broken down from the food we eat) into the cells of our body, to provide our body with energy.
Importance of eating fruit
Fruit contains a variety of vitamins and minerals, which are important for our health. Fruit is also a quick and easy snack.
When choosing a snack, choosing a piece of fruit over a packet of chips, is a better choice as fruit has all the other important nutrients in it that our bodies need.
If you are someone with diabetes, it is important to consider the type of fruit you are choosing to snack on. As Dr has mentioned, some fruit will affect your blood glucose levels more than others. And before you realise, your blood glucose levels might be quite high, resulting in hyperglycaemia.
When choosing a health snack, like some fruit, you may want to consider choosing a small handful of strawberries or a small banana instead of a large banana.
The impact of fruit on blood glucose levels
Blood glucose levels, sometimes called blood sugar, will change depending on what we eat. When we eat food and it has been broken down and digested, our body will release the glucose into the blood stream to provide our body with energy.
For people with diabetes, it is important to be mindful of the amount of carbohydrate food that you are eating every day. Being aware of your carbohydrate intake, can ensure that you are managing the condition well.
Improving your carbohydrate awareness
When you are prediabetes or type 1 or type 2 diabetes, it is important to be aware of what foods contain carbohydrates. Some foods contain very little carbohydrate, for example broccoli, avocado, beef, chicken. Foods like bread, milk, corn, and bananas all contain carbohydrates.
15g carbohydrate = 1 carbohydrate portion
Understanding carbohydrate portions is important for managing blood glucose levels and can be used as a strategy for weight reduction and maintenance.
One serving of carbohydrate is measured as 15 grams. A food that contains 15 grams of carbohydrate is also called “one portion of carbohydrate” or simply “one portion.” You can use portions of carbohydrates to help with your carb counting.
Your doctor or dietitian may set you an amount of allowable portions of carbohydrates you can consume in a day. This will depend on your age, if you’re trying to lose weight, and your activity levels. Generally speaking, Dr recommends 10-12 portions for men and 6-9 portions for women.
Why is diet important in diabetes?
There are many factors that can affect how well diabetes is controlled. Many of these factors relate to and are controlled by the person who has diabetes. These factors can include how much food and drink has been consumed, how frequently blood glucose levels are being monitored, exercise and physical activity levels, and consistency with taking any prescribed medications. Even small changes can influence and affect blood glucose control, for example exercising 3 days a week instead of 2 days.
When it comes to food, eating a consistent amount of food every day and taking any medications as directed, can greatly improve blood glucose control. Doing this can help to keep blood glucose levels consistent, rather than having big highs and lows. Consistent blood glucose levels in the healthy range can reduce the risk of diabetes-related complications, including heart disease, kidney disease, and nerve damage. Eating regular meals can also help with weight loss!
If you’re struggling to stay motivated and want to learn more about what you can do to get on track with your diabetes management, you can join our personalised 12-week type 2 diabetes program. There are so many great videos where Dr explains complex topics in simple terms that everyone can understand.
Important things to remember if you have diabetes
- Choose whole fruit over dried fruit or fruit juice
- Don’t eat all your servings of fruit at once – spread the fruit you eat evenly across the day
- Fruit contains carbohydrates and can impact your blood sugar readings – you may need to check your blood glucose levels after you eat fruit
- The size of the fruit can alter the amount of carbohydrate dramatically – choosing smaller fruits will reduce your carbohydrate intake
Diabetes and Diet Articles – What do I need to know?
Diet, and what you eat, plays an important role in diabetes management. Your diet is also classified as a modifiable risk factor in diabetes. Making changes to your diet can even play an important role in reducing the risk of developing diabetes related complications.
Follow the links below to learn more about diet in diabetes
