Which Fruits Should Be Avoided In Diabetes?
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Fruits intake is beneficial for diabetic patients. But, to control diabetes, read further.
However, before choosing a particular fruit, it is essential for individuals to stay aware of its Glycemic Index or carbohydrate percentage to manage the blood sugar levels and lead a healthy life.
Fruits have always remained one of the best components of any healthy and balanced diet. They come with powerful nutrients and necessary antioxidants directed towards the promotion of good health.
Moreover, you will find a large number of fruits come with rich fiber, which not only helps you in proper digestion but also manages blood sugar levels in your body. Besides, fiber-rich fruits come with low kilojoules or calories, which further help in losing your body weight.
On the other side, fruit often has a bad rap because of its high Glycemic Index rank or carbohydrate content.
However, fruits may be an excellent diabetes diet when individuals choose it wisely and intake it in moderation.
Mainly, fruits act as the best possible replacement of various unhealthy processed sweets, which include cookies, cakes, and pastries.
Simultaneously, fruits act as disease-fighting antioxidants and provide the necessary vitamins and minerals to the body. Along with this, if you choose any one fruit from the list of fruits for diabetics to eat, you will definitely satiate fiber levels to boot properly.
Nevertheless, similar to the case of grains, it is very much essential for every diabetic patient, especially the one suffering from type 2 diabetes require to roll out the carbohydrate counting skills while relying on this nature’s gift.
Thus, it is essential for you to understand that each type of fruit available from the Mother Nature has different effects on a person’s blood sugar level and even comes with different Glycemic Index (GI) or carbohydrate percentage.
Glycemic Index, abbreviated as GI refers to a ranking of various foods/fruits based on a scale starts from 1 and ends at 100. These scores indicate the ability of any particular foodstuff to raise blood sugar level or carbohydrate content present in them.
As per the GI scale, high GI foods allow faster absorption than low or medium GI foods. Because of this, low GI food items are the best ways to control blood sugar levels.
Considering this fact, the question that strikes in our mind is that which fruits diabetics should not eat or which fruits are not good for diabetics? There are some worst fruits for diabetics as well which should be avoided.
It becomes very much essential for diabetics patients to avoid some of the fruits intended to increase the blood sugar levels to manage the problem of diabetes.
Most of the fruits you notice in any supermarket today are relatively larger (made large by artificial means) than their actual size. This indicates such fruits contain a considerable percentage of carbohydrate in a single serving.
Diabetic patients should always make sure to have moderate carbohydrate intake, as carbohydrate influences the blood sugar more than any other nutrients.
- Make sure to avoid large size apples, pears and oranges bananas exceeding 30grams of carbohydrates; instead, go with a small fruit to reduce your carbohydrate intake to almost half.
- In case of melon, papaya or mango, you should keep the serving only to ½ cup.
Next, you should make sure to avoid or reduce the intake of dried fruits if you are a diabetic patient. This is because; dried fruits come with concentrated carbohydrates sources.
Dry fruits for diabetic patients can be bad.
For instance, if you eat approximately half cup of dried cranberries, dried apple, raisins, dried banana or dried figs, your carbohydrate levels in the body increases to about 60grams. Furthermore, as dried fruits are of dehydrated ones, they occupy less space in your stomach and may force to overeat.
According to the experts of American Diabetics Association, dried fruits can never be the best way to your fulfill the fruit/nutrient requirements, particularly, if you have diabetes (type 1 or type 2).
Dry fruits, as the name suggests, contain very less amount of water substance than any whole fruit. Thus, serving of this type is too much small and often fills less as compared to any whole fruit.
According to the report, only two tablespoons of raisins may contain the same carbohydrate i.e. 15gram, as you may get from an apple.
Juice may give you some of the essential nutrients present in different types of fruits available. However, the important factor in this is that none of the juices contains fiber.
Without the presence of fiber, fruit juices satisfy the appetite less than whole fruits. Moreover, juices result in the fast increase in the levels of body’s blood sugar.
Furthermore, most of the diabetes patients do not maintain their serving at one time to 4 oz. Instead, they opt to consume to maximum 12 oz or 16 oz at a particular time. This results in the consumption of carbohydrates to maximum 40 grams or 55 grams.
According to the reports of American Diabetes Association, a small piece of any whole fruit, including the frozen fruit or only 1/2 cup of any canned fruit is the ideal source of fruits available for diabetic patients. So, these are the best fruits for diabetics type 2.
This is because; each of the options as mentioned above contains only 15 grams of carbohydrate and rich amount of fiber to give good health benefits to diabetic patients.
In contrast, fruit juice is relatively less idea fruit source for diabetic patients.
Canned fruits usually come in packs containing a heavy concentration of syrup and added sugar, both of which play a significant role to increase your body glucose levels. Hence, doctors usually recommend both type 1 and type 2 patients to avoid canned fruits and rather, go with fresh fruits.
Alternatively, you may opt for fresh, canned or frozen fruits, which do not contain any added sugar. You should always keep in mind that added sugar is similar to poison for diabetic patients and hence, make sure to choose the canned fruit accordingly.
In simple words, you should focus on stocking your refrigerator with various unsweetened canned or frozen fruits so that you may have a healthy breakfast by maintaining the blood sugar levels in your body simultaneously.
Can Diabetics Eat Bananas?
If you are a diabetic patient, you should mainly stay aware of the type and amount of carbohydrates in your regular diet. Reason for this is that carbs increase the level of blood sugar at a relatively higher rate as compared to any other available nutrients and thereby, affect the blood sugar control in your body adversely.
Since the body of any diabetic patient fails to produce insulin in adequate amount, it fails to move the sugar out from the blood and within the cells for its usage or storage. Hence, if you do not manage the carbohydrate intake correctly, you will likely consume high-carb food items leading to a huge spike in the blood sugar or consistently high levels of blood sugar, which is apparently wrong for your health.
Now, while talking about banana and diabetes type 1 and type 2, researchers have found that about 93% of total calories in bananas contains carbohydrates, which remain present in the form of fiber, starch, and sugar.
In fact, a single and a medium-sized banana incorporate 6 grams of starch and 14 grams of sugar. This means, bananas are rich in carbohydrates, which results in increased blood sugar levels as compared to any other nutrient available.
Thus, whether you are a type 1 or a type 2 diabetic patient, you should never include bananas in your daily fruit diet.
Further research on the same topic has found that over-ripened bananas with a few brown spots come with even higher sugar levels than less ripened ones and with higher Glycemic Index rank equal to 70 approximately. In this situation, you should choose bananas with greenish-colored peel and eat within only a few days before they ripen completely.
Other Fruits to Avoid as per GI Rank
Raw apricots, as they come with moderately high Glycemic Indexes rank with a score of 57. Thus, if you are a type 1 diabetic patient, you may have it occasionally, but in case of type 2-category diabetes, you should strictly avoid raw apricots.
Most of the times, diabetic patients ask a question, “Can a diabetic eat a mango?” The answer is ‘No.‘ This is because; Glycemic Index of mangoes is very high or mangoes contain carbohydrates in relatively higher amounts.
For instance, only 100 grams mango will lead to the intake of 20 grams carbohydrate. Hence, if you are dealing with the problem of high blood sugar, it is imperative for you to avoid the consumption of mangoes strictly. Especially, you should avoid overly ripe, juicy and sweet mangoes (similar to the case of banana), as it has GI rate equal to 60.
Pineapple also has a high GI rating equal to 66.
If you love to have grapes, you should consider avoiding black grapes. Black grapes have the rating of 59, while red and green grapes come with a low rate equal to only 43.
Now, can diabetics eat watermelon? It is best to avoid it if you want to stabilize your levels of blood sugar as it has GI rank of 72.
It’s very important to consider all fruits before eating them. You can visit Glycemic Index website to search for the worst fruits for diabetics and also the best fruits for diabetics type 2.