There are certain fruits that can increase diabetes and make hell for you. What fruits must diabetics avoid and why? Let’s find out !!
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.
Contents:
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 |
| GI Score | 76 | 62 | 59 | 51 | 50 |
| 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
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.
3. Pineapple
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.
- Add fruits to desserts as a sweetener and consume in moderate amounts.
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:
- Avocados
- Oranges
- Papaya
- Apples
- Grapefruit, etc.
Don’t Have Time To Read?
- 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.
- These fruits can be included in your daily diet plan after consulting a nutrition expert.
- Alternatively, these fruits can be substituted with low GI fruits such as avocado, citrus fruits, berries, etc.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Fruits with a high GI ranging between 70 to 100 contain high sugar content. Such fruits include watermelon, ripen banana, pineapple, mango, lychee and dried dates. These fruits can cause blood sugar spikes and must be avoided.
The food that is rich in sugar, sodium, or fat content is worst for diabetics as it increases the risk for high blood pressure, uncontrolled sugar, heart diseases, etc.They are:
-Full-fat milk
-Cakes
-Packaged food and juices
-Packaged snacks such as chips (corns and potatoes)
-Fast food
-Processed sweets
-Palm oil
-Beef
-Salted pork
-Butter
Fruits high in sugar such as watermelon, pineapple, and dried dates; and vegetables such as potatoes, yam, corn, peas, etc. should be avoided.
Bananas can fairly raise the blood sugar levels in diabetics. But, if you pair them with foods that contain healthy fats and proteins such as nuts, apricots, blueberries, etc. These foods slow down the absorption of glucose from fruits and prevent the sudden spike in blood sugar levels. Also, ripened bananas can increase blood sugar levels because of its high GI score.