Fruits are packed with nutrients and are therefore considered a healthy option for people with diabetes. However, there are some fruits with high sugar content that must be avoided in order to keep your blood glucose levels in control.
A source from the National Institute of Diabetes and Digestive and Kidney suggests that people with diabetes should eat fruits to complete their balanced diet.
Including fruits and vegetables in diet reduces the risks of developing cardiovascular diseases and cancer. Fruits are also rich in minerals, fibre and vitamins.
According to a research, consuming fruits can actually reduce your chances of having diabetes. However, people who have already developed this condition should avoid fruits with high glycemic index or eat them in moderation. These fruits include
- watermelons
- overly ripe banana.
Though most fruits have a low GI score, people with diabetes should avoid fruits with FREE sugars. Free sugars come from syrups, honey and nectars.
Fruits High In Carbohydrates
The amount of carbohydrates you are consuming have a direct impact on your blood sugar. Here is a chart to help you understand the content of carbohydrates in some fruits.
- 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
People with diabetes should also control their portion size. Always aim for at least 5 servings of fruits and vegetables daily.
According to Diabetes UK, a portion size should be calculated like this.
- 2 or more fruits
- 2 plums
- 2 satsumas
- 2 kiwi fruit
- 3 apricots
- 6 lychees
- 7 strawberries
- 1 apple
- 1 banana
- 1 pear
- 1 orange
- 1 nectarinelarge
- half a grapefruit 5-centimeter (cm)
- slice of papaya2 5-cm
- slices of mangodried fruit: 30 g
- 1 heaped tablespoon of raisins, currants, or sultanas2 dried figs
These fruits should be included in daily Life
- apples
- apricots
- avocados
- bananas
- blackberries
- blueberries
- cantaloupe
- cherries
- grapefruits
- grapes
- honeydew melons
- Kiwis
- mangos
- nectarines
- oranges
- papayas
- peaches
- pears
- pineapples
- plums
- raspberries
- strawberries
- tangerines
Try to avoid fruits juices as much as possible as they spike the sugar levels in the body. Research suggests that healthy people who take lots of fruit juices are at a great risk of developing diabetes. Instead, take whole fruits as they have fibre and are more heathy.
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