Worst Fruits For Diabetics Type 2. Type 2 diabetes is a metabolic disorder associated with high blood sugar levels. Research shows that diet is an effective method for treating diabetes of all types. The ketogenic diet has gained popularity recently because of its potential to help people manage their type 2 diabetes.
Worst 10 Fruits For Diabetes That Diabetics Should Avoid
If you are diabetic, then you know that you need to watch what you eat. There are many foods that are good for diabetes, but there are also some fruits that you should avoid. In this blog post, we will discuss the 10 worst fruits for diabetes. Stay away from these fruits and stick with the ones that are good for your blood sugar levels.
Worst 10 Fruits For Diabetes
Eating fruits and vegetables may put a person at a lower risk of developing heart disease and cancer. Fruit is also an important source of vitamins, minerals, and fiber. You can eat fruits in diabetes but the ones that are higher in sugar than our diabetologist suggests should be avoided. 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. we prepared a list of the worst fruits for diabetes.
Bananas are one of the fruits for diabetics to avoid. Bananas are a high-carbohydrate food and are loaded with sugar. A single banana contains about 27 grams of sugar, which is more than what’s found in most candy bars. Like apples, bananas are also one of the worst fruits for diabetes because they can spike blood sugar levels and promote weight gain. There are also some studies that suggest that eating bananas can increase the risk for type-II diabetes. It is also important to note that eating too many bananas can cause constipation, which is another common problem for diabetics.
Mango is something that people may not expect to find on a list of worst fruits for diabetes. Mangoes are high in sugar and carbs, which can make them dangerous for diabetics. One mango contains about 36 grams of sugar, which is more than what’s found in a can of soda. There are also about 60 grams of carbs in a mango. It may be best to avoid mangoes if you have diabetes. Sometimes there can be hidden sugars in fruit that people don’t realize. It may even cause you some trouble if you’re not careful. There are some better choices out there for you to eat if you have diabetes.
Pineapple is another fruit that’s high in sugar and carbs. One pineapple has about 46 grams of sugar and 96 grams of carbs. This is more than what’s found in a can of soda. It’s best to avoid eating pineapples if you have diabetes, especially if you are trying to manage your blood sugar levels. There are other fruits that are lower in sugar and carbs that you can eat instead. It also has an effect on your blood sugar levels. Sometimes there may be a spike in your blood sugar levels after eating pineapple. There can be hidden sugars in fruit that people don’t realize. It may even cause you some trouble if you’re not careful.
Cranberries are something that a person with diabetes should avoid. It also is something that can interfere with blood sugar control. Cranberries are high in sugar and they also have a lot of carbs. These also are something that can cause your blood sugar levels to spike. These are maybe something that you can have on occasion, but should not be a regular part of your diet. Sometimes there are also added sugars in cranberry sauces or juices, so be sure to read the labels carefully. These are also something that can add a lot of calories to your diet, so be sure to limit how much you consume.
Raisins are another dried fruit that is high in sugar. A small handful of raisins has about 27 grams of sugar. They also have a high glycemic index, which can cause blood sugar spikes. Raisins are also high in calories and can contribute to weight gain if eaten in large quantities. Like figs, they contain sorbitol, which can cause diarrhea for people with diabetes. They also often contain added sugars and sulfites, which can be harmful to people with diabetes. There may be other issues with raisins as well, such as the fact that they can be high in pesticides.
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.
The National Institute of Diabetes and Digestive and Kidney DiseasesTrusted Source recommend that people with diabetes include fruits as part of a balanced diet.
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.
Fruits to avoid
In general, a person should not have to exclude fruit from their diet. In fact, one 2017 studyTrusted Source suggests that eating fruit can actually help prevent diabetes.
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 person’s 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:
- overly ripe bananas
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.
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 person’s blood sugar or insulin levels, according to one 2017 articleTrusted Source.
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:
|1 medium apple||15–20 grams (g)|
|1 chocolate muffin||55 g|
|1 large banana||30 g|
|500 milliliters of an ordinary soda||54 g|
|1 serving of dried fruit||20 g|
The Centers for Disease Control and Prevention (CDC)Trusted Source state that drinking fruit juice during a meal or on its own quickly raises a person’s blood sugar levels.
However, the combination of fiber and simple sugars in fruit slows the absorption of sugar into the blood when a person eats whole fruits.
A 2013 research paperTrusted Source looked at how fruit consumption affects the likelihood that a person will develop type 2 diabetes.
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.
A 2017 studyTrusted Source had similar results. The researchers found that fresh fruit consumption reduced a person’s risk of developing type 2 diabetes. They also found that people with diabetes who ate fresh fruit regularly had a lower risk of developing cardiovascular conditions or dying.
A person can also include dried fruit in their diet, as long as it was not dried with added sugar.
In a 2017 studyTrusted Source, researchers found a positive correlation between eating nuts and dried fruit and the prevention of type 2 diabetes.
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
- 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:
|small fresh fruit: 2 or more fruits||2 plums|
|2 kiwi fruit|
|medium sized fresh fruit: 1 fruit||1 apple|
|large fresh fruit: fewer than 1 fruit||half a grapefruit|
|a 5-centimeter (cm) slice of papaya|
|2 5-cm slices of mango|
|dried fruit: 30 g||1 heaped tablespoon of raisins, currants, or sultanas|
|2 dried figs|
|1 handful of banana chips|
|canned fruit in natural juice: as with fresh fruit||2 pear or peach halves|
|8 segments of grapefruit|
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 Best and Worst Fruits to Eat If You Have Diabetes
Learn why people with diabetes should eat fruit—plus, find out which fruits are best and how much is OK to have each day.
Good news for fruit lovers everywhere: eating fresh fruit is associated with a lower risk of diabetes and a lower risk of complications if you already have the disease, according to a recent study published
If you’ve been steering clear of fruit because of the sugar content, there’s no reason to do so, according to this study. Over a seven-year time period, researchers analyzed the diet and health outcomes of more than 500,000 Chinese adults. The researchers found that higher fruit consumption was not associated with higher blood sugar, even for people with diabetes. Adults who consumed fruit more frequently actually had a lower risk of developing diabetes.
The study only analyzed fresh fruit consumption, not dried fruit or fruit juice, so we turned to a few registered dietitians and certified diabetes educators to clarify the best and worst fruits, appropriate serving sizes, and how many carbohydrates you should get from fruit each day.
First it’s important to note that “diabetes care is individualized,” says Staci Freeworth, R.D., C.D.E., and professor of nutrition at Bowling Green State University. This is why it is important for people with diabetes to see a certified diabetes educator. These specialists can break down how many carbohydrates you should be eating each day based on your individual needs and health history.
Best Fruits to Eat
Recipe to Try: Purple Fruit Salad
Whether you have diabetes or not, the consensus from dietitians is the same regarding which fruits are best to eat.
“The best fruits for everyone to eat are the ones that create the least influence on blood sugar, often termed ‘low glycemic load,’ even if you don’t have diabetes,” says Daphne Olivier, R.D., C.D.E., founder of My Food Coach. “These include fruits with rich, deep colors such as blueberries, blackberries, raspberries, dark cherries and kiwi. The rich color is a result of antioxidants-which we know help to neutralize free radicals-but there are also other benefits to antioxidants that we cannot explain.”
Amber Gourley, M.S., R.D., of the Disobedient Dietitian agrees: “As a general rule, I tell my clients to go for darker-colored fruits. Studies show that Americans don’t get enough dark purple and red fruits, and these fruits contain some of the best sources of anti-inflammatory antioxidants.”
Eat More of These Fruits:
- Dark cherries
Worst Fruits to Eat
Recipe to Try: Pineapple & Avocado Salad
One caveat: no fruit is “the worst.” All fruit delivers fiber and nutrients and can be part of a healthy diet. However, bananas, pineapples and mangoes get a bad rap for their higher sugar content compared to berries.
Don’t avoid them altogether, though. Instead, the focus should be on decreasing how quickly your blood sugar rises. For example, if you eat a banana by itself, your blood sugar will rise fairly quickly. “But if you pair fruit with foods that have healthy fats in them, such as blueberries with walnuts or apricots with mozzarella cheese, you will decrease the influence of the fruit on your blood sugar,” Olivier says. “These fats slow down the absorption of the glucose from fruit and prevent your blood sugar from spiking as high.” Nuts and nut butters, plain yogurt, cheese and even avocado will all help blunt your blood sugar response when eating fruit, due to their protein and fat content.
The advice you’ve heard to eat the whole fruit (like the Fresh Fruit Salad, pictured above) instead of drinking fruit juice follows the same reasoning. “The whole fruit has fiber, which is lost in the juice,” Gourley says. Fiber helps slow the absorption of the sugar. “It’s also easy to consume far more carbohydrates than necessary when drinking fruit juice,” she says.
The same goes for dried fruit: “Dried fruit is a great snack, but 1/4 cup has 15 grams of carbohydrates, so I suggest using dried fruit on salads or mixed into plain yogurt instead of eating it alone,” Gourley says.
Related: Best Desserts and Sweets to Eat When You Have Diabetes
How Much Fruit Is Too Much?
The U.S. Dietary Guidelines recommend that adult men and women consume on average two cups of fruit per day. A one-cup serving would be one piece of fruit, like an apple or peach, or one cup of cut-up fruit. Specific guidelines and amounts can be found at ChooseMyPlate.gov.
Olivier says, “In general, having about a handful size of fruit three times daily is appropriate.” Just remember to pair it with protein or fat. “An apple as a snack can raise blood sugar faster than an apple with almond butter,” she says.
Fruits To Avoid In Diabetes
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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?
- Don’t Have Time To Read?
5 Worst Diabetes Fruits: Nutritional Profile
|PARTICULARS||Fruit 1||Fruit 2||Fruit 3||Fruit 4||Fruit 5|
|Best Rating (1-10)||Watermelon||Banana||Pineapple||Mango||lychee|
|Best Advantage||Potassium, Beta Carotene||Potassium||Vitamin C||Vitamin A & C||Vitamin C|
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
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.
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.
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.
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.